Not exact matches
Treadmill / Elliptical / Weights / Core Tuesday, 22nd: 8.01 outdoor miles & then I ran with Bill for 2.00 miles — 10.01 total Wednesday, 23rd: REST
day Thursday, 24th: 7.50 outdoor miles Friday, 25th: REST
day Saturday: 6.55 outdoor miles, speed work Sunday: 10.54 outdoor miles Cyber Monday Elliptical / Treadmill cross
training /
upper body weights and core.
Sunday: 4 mile shakeout (
day after my trail marathon) Monday: 8 treadmill miles / strength
training Tuesday: 10 treadmill miles / easy swim just focusing on
upper body and using a leg float to rest my legs Wednesday: Planned rest
day.
> For Jones's five -
day workout, including
upper body and cardiovascular
training, go to SI.com/workouts.
This program includes four
training days (two lower -
body and two
upper -
body days) and three
days of rest, which are optimally split like this:
Instead of
training different
body parts on different
days of the week, hit your whole
body with compound movements or combine lower and
upper body exercises into the same
training day.
That being said, the only
training split you'll probably ever need is the
upper / lower
body split, which involves
training your lower and
upper body on separate
days.
WHAT I DID: Monday: 10 to 40 minutes of treadmill cardio Tuesday: Weight
training (
upper body) Wednesday: 10 to 40 minutes of cardio (spin bike or rower) Thursday: Weight
training (lower
body) Friday: Rest
day Saturday: Five - kilometre run (outdoors) Sunday: Core workout and stretches
You can work 3 or 4
days a week using the
upper / lower split.
Training 4
days a week allows you to perform more volume per
body part in each
training session.
Each group is then
trained separately on its own workout
day.A great thing about the
upper / lower split is that legs get a
day all to their own, so you have a very balanced workout since you
train your legs, the largest muscles in your
body, as much as the
upper body.
First, I want you to drop your reps down to 8 on all of your
upper body exercises (you'll have to add a bit of weight and start working a bit heavier for this)- keep your lower
body exercises at 10 reps. Second, I want you to stay on the Basic Routine that I gave you but now, on the second
training day of the week, I want you to add some more weight and start pushing pretty hard on your last set of each exercise.
This is why my Bigger Leaner Stronger program has you
train your
upper body twice per week, using heavy weights on the first
day and lighter weights on the second.
How I plan a week: The format I generally use for total
body training would include a lower
body workout like this with a light ab circuit on
Day 1, an
upper body workout on
Day 2 as well as a fast bodyweight circuit, another leg circuit on
Day 3 with a core workout, and a final
upper body circuit on
Day 4 with a fast bodyweight circuit.
If I have clients who absolutely * love * resistance
training and have the time for it, I'll usually prescribe 2
upper body days & 2 lower
body days with HIIT sprinkled in if needed.
Well, if we wanted to split that into an
upper body and lower
body day, we'd only be
training each muscle group once a week, and that violates our 2 - 4 recommendation!
On the other hand, if we
trained 4x a week with the same full -
body goal, we could do
upper / lower,
upper / lower (perhaps on M / T, Th / F) OR we could do full -
body on all four
days instead.
If this type of
training takes too much time for you, you can split the
days into
upper and lower
body training.
In this type of plan you are going to have
days dedicated to explosiveness, where you
train mostly with
upper and lower
body plyometrics.
If you are
training with split
days a sample workout
day focusing on
upper body might look like this:
I know plenty of guys who never
trained legs a
day in their lives and managed to develop very impressive
upper bodies.
For example, on an
upper body hypertrophy
day, eating about 45 % CHO, 30 % PRO, and 25 % Fat, I still drop into a hypoglycemic zone after
training.
People usually do this by
training with the
upper body one
day and the lower
body the next time.
Not only that, but on
days when you are
training your
upper body (or any
day when you are doing a full bodyweight routine, mixing in push - ups at the end of a workout is a a challenging way to close things out.
The reality is the reason most bodybuilders
train one
body part a
day is because it allows them to
train with more volume without overtraining plus keep in mind for the exeption of legs there is some form of overlap for all
upper body part which teanslates into indirect stimulation and therefore a week of rest before being hit again seem appropriate.
I workout 6
days a week 50 to 60 minutes each
day, with HIIT sprint intervals on treadmill for 25 mins 3
days a week, the rest of the
days I do strength
training (2
days of leg, glutes and plyometric and rest of the
days are
upper body and abs.
Break up your weight
training each
day as follows: a
day each of
upper body, abdominal, and lower
body exercises.
i work out 6
days a week in the evening; 3
days split
training (one leg
day and 2
upper body days and i
train heavy for about an hour) followed by 30 mins of cardio, and 3
days of HIIT, Tabata or Kettlebell for minimum 1 hr.
I've found that sprint swimming gives me a great muscle pump (especially in the
upper body), without any soreness the next
day as is typical with weight
training.
Personally, I've found that a
training each
body part about 2x / week on a 4 - 6
day upper body / lower
body split, works best for me.
If you
train four
days per week, you can
train upper body on Monday, lower Tuesday, rest Wednesday, and then do
upper body again on Thursday, lower
body on Friday, and then rest on the weekend.
If you've been
training longer than 6 — 12 months, you can split your workouts into
upper - and lower -
body days.
The most common setup is to
train upper body one
day and lower the next so that each area gets
trained twice in one week.
If you
train three
days per week, you can rotate
upper - and lower -
body days every time you
train.
Hi Rachel, I started doing some of the stuff you said and I already notice a difference, even if it's small, I just wanted to know if what I was doing is enough to make me lose the thigh fat i'm 5,2 and my weight is 113 lb and I have 28 %
body fat my thighs are 98 cm * measuring from around the butt *, so here's what I do: I walk 6 - 7 Km * 1h and 22/28 mins * 4
days a week and I do low empact cardio with no jumping in my home and a HIIT from what you suggested in another post, I do the cardio and the HIIT each on separate
days, one
day a week, and I do leg resistance
training 2
days a week separated by
upper body resistance
training 2
days also so, what do you think?
This high - intensity, functional strength
training class targets either
upper, lower or full
body depending on what
day it is.
Furthermore, endurance athletes often alternate between
upper and lower
body muscle groups if they
train on the same
day.
I have been doing circuit
training a few
days a week at gym, walking, and abs and notice my
upper and lower
body gaining muscle, but still working on the tummy which usually shapes right up for me..
Each
body part should be
trained ONCE a week — this gives plenty of time to recover before the next
training session — and I recommend
training the full -
body, regardless if using the two or three
day split, because working the full
body produces more anabolic hormone than just doing the
upper or lower
body alone, recruits more motor units than working the
upper or lower
body alone, and the more motor units recruited per session, the greater the increase in neural activity, which will
train the
body to work more effectively as a whole, and therefore aid in better fat loss.