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montif
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« on: March 16, 2011, 03:35:04 PM » |
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I have been doing a split workout for about a couple months or so. I have been out of the gym for about a year and thought I would take it slow so have only been pushing myself moderately. I am ready to step it up now though. I am 42 years old and was wondering if I should give body/muscles more time to rest/recover now that I am going to push myself hard. Which workout would be better for me on a M-W-F schedule 1 hr workout? A everyday of the week option is not realistic for me.
Mon - chest, shoulders, back, bicep, triceps
Wen - legs and abs
fri - chest, shoulders, back, bicep, triceps
(the next week would be upper body on Wen, lower body on mon and fri...and so on)
OR
Mon - chest, shoulders, triceps
Wen - legs....quads, hamstrings, calves
Fri - back, biceps, and abs
( would do more exercises per muscle group with this set up, but work each muscle group only once a week)
What do you think?
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
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Always Motivated
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« Reply #1 on: March 16, 2011, 03:43:10 PM » |
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You're only going to spare at most 1 hr for each workout session?
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Georgie
The disabled bodybuilder/swimmer.
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BOOOOOOOOom
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« Reply #2 on: March 16, 2011, 03:54:00 PM » |
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I would say the 2nd one, but that's because I like 3 DAW splits...and yea if your doing chest shoulders back bis and tris on Monday u need more and 1 hour...
Just do a 3daw split!
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montif
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« Reply #3 on: March 16, 2011, 06:20:08 PM » |
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Yeah, only one hour. It's based on a workout from Body For Life. (BFL.com) I did it before when I was younger and was successful with it. But now that I am older I thought I might be giving the muscles enough time to recover.
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Charles1
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« Reply #4 on: March 16, 2011, 06:47:52 PM » |
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Yes, we older people need more rest, but I think either of those plans would allow time for proper muscle recovery. You should try one for a couple months, then the other, and see which works best.
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T-Rex
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« Reply #5 on: March 16, 2011, 08:44:08 PM » |
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Hey Charles be careful there, I too am in what I prefer to call the EXPERIENCED Catagory.
My workout routine is simular to the Second routine.
I prefer Legs early in the week due to the Workout patterns of Gyms. Shhhhhhhh Leg Equipment is always available on Mondays.
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montif
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« Reply #6 on: March 17, 2011, 05:25:47 AM » |
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T-Rex...lol, yeah I think that is true at every gym.  Ok, well cool. If I have enough rest time with the first one then I will stick with that. I guess I can always alternate the 2 workouts, right. Do the first for a couple months, then the second for a couple months... |
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Scooby
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« Reply #7 on: March 17, 2011, 05:55:43 AM » |
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Personally, I think you could benefit from doing a one-bodypart-a-day plan. It allows you to blast that one part. My guess is that you are not making any more strength gains with you current workout plan. Switch to mine or anyone elses: http://www.scoobysworkshop.com/schedadvanced.htm |
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My Fitness Goal: Get my leg working again so I can train for my half Ironman which takes place in May!
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Jordan_S
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« Reply #8 on: March 17, 2011, 07:06:46 AM » |
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Personally, I think you could benefit from doing a one-bodypart-a-day plan. It allows you to blast that one part. My guess is that you are not making any more strength gains with you current workout plan. Switch to mine or anyone elses: http://www.scoobysworkshop.com/schedadvanced.htmI'm 39 and have been doing this plan (with some adjustments) for a month now. Love it. I don't feel rushed, I know I'm not over-training, and every part has plenty of time to heal. I precede it with 1/2-1 hour of running and swim a kilometer after. There are a lot of guys who enter the gym when I do and are still lifting after I have swum; it's got to be too much (two hours). |
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T-Rex
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« Reply #9 on: March 17, 2011, 08:55:10 AM » |
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Scooby's workout looks good.
I just have to adjust to Fit my Golf and Inline Speed Skating Days.
Ahhhh the Juggling Act of Life!
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montif
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« Reply #10 on: March 17, 2011, 10:12:24 AM » |
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Personally, I think you could benefit from doing a one-bodypart-a-day plan. It allows you to blast that one part. My guess is that you are not making any more strength gains with you current workout plan. Switch to mine or anyone elses: http://www.scoobysworkshop.com/schedadvanced.htmI saw this workout plan before and really like its layout. The main reason I haven't choosen this workout is because I do not feel I am at an advanced level yet. I've been out of the gym for a year and have only been back for about 2 months using light weights and not pushing myself really hard (just to ease back into it). I could try it though with lighter weights and work my up, right? |
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Mangu
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« Reply #11 on: March 17, 2011, 02:33:51 PM » |
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Personally, I think you could benefit from doing a one-bodypart-a-day plan. It allows you to blast that one part. My guess is that you are not making any more strength gains with you current workout plan. Switch to mine or anyone elses: http://www.scoobysworkshop.com/schedadvanced.htmI saw this workout plan before and really like its layout. The main reason I haven't choosen this workout is because I do not feel I am at an advanced level yet. I've been out of the gym for a year and have only been back for about 2 months using light weights and not pushing myself really hard (just to ease back into it). I could try it though with lighter weights and work my up, right? If you "only" want a Mo-We-Fr routine and your are intermediate as you wrote it in the title, I think the intermediate plan from Scooby fits better for you http://www.scoobysworkshop.com/schedintermediate.htmor you stick to one of the two 3 DAW splits from wolf: http://www.askscooby.com/excellent-postings/21-workout-routines-37958/ |
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« Last Edit: March 17, 2011, 02:35:24 PM by Mangu »
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