Normally, I do ST 3x a week:
Full body Sunday (usually a circuit workout)
Upper body only Tuesday (purely ST)
Lower body only Thursday (purely ST)
Cardio on Monday
Yoga / Pilates on Wednesday
Cardio on Friday (this is usually an interval workout)
However... I'm training for a half-marathon right now so that's changed things up and I'm only hitting ST 2x a week as my half-marathon training trumps everything else, and my really LONG mileage days are on the days I'd normally do full body strength training.
I'm in agreement - quality beats quantity and it is VERY true that you don't need to waste an hour at the gym getting it all done when you can do it all in a half hour so long as you keep the weights heavy and the form good.
Even on my full body ST days, it's only about a half hour as I'll mix things up and do a circuit type of workout on those days, so the rest of the time is cardio, jumping and running around like a maniac.
I do not like to do JUST cardio (like a half hour or more) before a ST workout. I want my energy focused on those pure ST days. Only cardio I'll do is a 5-10 minute warmup on the elliptical and that's it... just a warmup.
Original weight in 2002: 220
Original weight when joining Spark 1/8/06: 149
| current weight: 131.0