Weight Training - Recovery Period

[Seight_Returns]

I've added some weight training to my exercise program with the intention of building some strength and muscle definition - pretty standard stuff - 3 x 15 sets of bench press/shoulder press/lat pulldown/triceps curl/biceps curl and some abdominal exercises.

I'm doing this 3 times a week in addition to my daily running/cycling. I try to spread my gym days out during the week to give myself at least a day between subsequent weights sessions as I understand that this is important as I'm told muscle growth takes place in the period of rest/recovery following a workout.

This week the only time I can physcially get to the gym is on 3 consecutive nights. I know this is far from ideal - but is it so bad that I'd be better off skipping one of these weight training sessions and only getting 2 in this week rather than lifting weights on 3 consecutive nights ?

[LordGrover]

Unless you're pushing heavy iron you should be fine.
Many more seasoned lifters/trainers train six days a week for maybe six weeks straight.

[rudecherub]

Seight_Returns said:

I've added some weight training to my exercise program with the intention of building some strength and muscle definition - pretty standard stuff - 3 x 15 sets of bench press/shoulder press/lat pulldown/triceps curl/biceps curl and some abdominal exercises.

I'm doing this 3 times a week in addition to my daily running/cycling. I try to spread my gym days out during the week to give myself at least a day between subsequent weights sessions as I understand that this is important as I'm told muscle growth takes place in the period of rest/recovery following a workout.

This week the only time I can physcially get to the gym is on 3 consecutive nights. I know this is far from ideal - but is it so bad that I'd be better off skipping one of these weight training sessions and only getting 2 in this week rather than lifting weights on 3 consecutive nights ?

Training consecutive nights you could look to splitting your routine,

so triceps ( pre exhaust ) before shoulder press and lastly benchpress.

/lat pulldown/biceps curl etc. day 2

and some leg work and core exercises day three.

[TristanGardner]

How do you normally train? Do you split up body parts / objectives or do you train the whole body each session?

If you have sufficient rest time, after this weeks 3 sessions, then there is no reason why you cannot train with a high intensity, all three days. This can be effective as you will be applying more stress on the body for these three days and then your body will adapt itself afterwards.

It is not recommended to do this every week. You also need sufficient rest days afterwards to allow your body to repair. It can be of great use when circumstances force this to happen.

[goldblum]

Seight_Returns said:

I've added some weight training to my exercise program with the intention of building some strength and muscle definition - pretty standard stuff - 3 x 15 sets of bench press/shoulder press/lat pulldown/triceps curl/biceps curl and some abdominal exercises.

I'm doing this 3 times a week in addition to my daily running/cycling. I try to spread my gym days out during the week to give myself at least a day between subsequent weights sessions as I understand that this is important as I'm told muscle growth takes place in the period of rest/recovery following a workout.

This week the only time I can physcially get to the gym is on 3 consecutive nights. I know this is far from ideal - but is it so bad that I'd be better off skipping one of these weight training sessions and only getting 2 in this week rather than lifting weights on 3 consecutive nights ?

Yes.

Why do you think 3 x 15 will give you strength and definition?

[Seight_Returns]

Thank you all. Will work out tonight/tomorrow as intended and won't do any more weights until Sunday evening.

I do my full weights routine (arms, chest, abdominals) every time I work out - I don't do any leg work as I cycle 90mins a day and figure that my leg muscles already get worked enough.

[GMJ]

Normally the concern would be be over training but as you're only going to do it for a week you shouldn't have any problems.

Also, I'd include a row type exercise in your routine (bent over row, seated row, etc) to balance your chest work.

[Seight_Returns]

goldblum said:

Why do you think 3 x 15 will give you strength and definition?

Purely on the basis on the program the gym worked out for me.

What would suit my goals better ?

[rudecherub]

Seight_Returns said:

goldblum said:

Why do you think 3 x 15 will give you strength and definition?

Purely on the basis on the program the gym worked out for me.

What would suit my goals better ?

The usual range is 30 reps split into 3-6 sets.

Higher weights lower reps eg 5x6 will promote strength, definition is related to body fat which is diet more than anything.

It's usual for a noob to be given 3 x 10 routine, working all the body each session 2 maybe 3 times a week, with a least one full days rest, better 2 between work outs.

If you're reasonably fit then I would consider splitting so each day does part of your body, and concentrate on the related muscle groups.

Each power exercise stresses certain groups, eg bench press is the chest, but also the triceps and shoulders, so on a chest day I do shoulders and triceps first then chest, because that targets the chest.

Again a wide grip pull up targets the back but exercises grip and arms, so they get worked with the back.

This means you train those muscles harder and more intensively, and you get to rest them for longer - which good for them, since this is in addition to running and cycling you'll be getting a good all over body work out.
For balance I would include leg exercise, the squat is a classic, and the dead lift is also very useful.

[goldblum]

Seight_Returns said:

goldblum said:

Why do you think 3 x 15 will give you strength and definition?

Purely on the basis on the program the gym worked out for me.

What would suit my goals better ?

If you want strength and muscle definition then you'll have to cut back on the cardio.

In order to gain muscle def. you must first have muscle,so you need to put on some bulk.Then you slim.

3 x 15 will not stimulate white muscle fibres and you need to lift heavier to stimulate them.4 x 8 would be within this range.

Fail on the third set at 7 and the fourth set at 5.Use a spotter.Carry on until you can get to 4 x 8 without failure.

Then increase weights.

As for exercises there's plenty on here who'll help you.

[Seight_Returns]

Thanks Guys.