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2/13/2014 10:33:37 PM
4
Can you give my routine a critique? I do a 3 day split i think.
Each muscle group is worked twice a week. Three Exercises per group per day.
I increase weight with each set doing the following 60% (of 1 rep max) 70% 80% 90% 95% at ten reps each or to failure.
Each day ends with 20 minutes of HIIT
Example day (using my monday)
chest/back/shoulders+traps
Bench press
Incline dumbell press
Hammer Machine chest press
Bent row
Reverse grip bent row
Lat dumbell pull
Military press
Arnold press
Deltoid fly
Shoulder shrug
Up right row
Dumbell upright row
Tuesday Bis, Tris, Abs
Wed Lega
repeat
Sunday off (cardio)
Is it too much? Trying to burn fat, and increase strength
English
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That's a lot of working out in one day, but you should spend no more than an hour in the gym every day. After an hour, your muscle goes into a catabolic state (which means bad) because you've used up your glucose reserves.
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[quote]That's a lot of working out in one day, but you should spend no more than an hour in the gym every day. After an hour, your muscle goes into a catabolic state (which means bad) because you've used up your glucose reserves.[/quote] Hmm really? I have been spending 2+hours at the gym. About 1 hr 15-20minutes lifting and 20-30 cardio. I did the three groups a day so I could hit each group twice a week.
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It depends on what your goals are but if you're wanting to gain muscle, 2 hours is excessive and you should never do cardio and lifting on the same day. The reason why is because after a while, working out actually becomes detrimental to muscle growth due to your energy reserves being used up. If you're wanting to lose weight however, you still should really spend no more than an hour, but you just need to make sure to eat less so you're in a caloric deficit.
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You can do both the same day, just far apart. Lift in the morning followed by 15-20 minutes HIIT cardio or lift in the morning and do cardio late evening.
