How many days a week do you lift ? - The HuntingPA.com Outdoor Community
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post #1 of 32 (permalink) Old 03-05-2012, 12:43 AM Thread Starter
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How many days a week do you lift ?

After taking almost two years off from going to the gym I am back at it. Since January I have been going four days a week. I will do chest one day, take a day off, then legs, arms, and back on my last day.
I am thinking of going 5 to 6 days now that I have a few months under my belt.
Just curious how often some of you weight lifters go to the gym and what your routines are like.
Any thoughts would be appreciated.
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post #2 of 32 (permalink) Old 03-05-2012, 10:42 AM
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Re: How many days a week do you lift ?

Started back in January lifting 2 days a week (Mon, Weds) and running 3 days (Sunday, Tues, Thurs). I've lost almost 40 lbs since Jan 1st. I do three sets of 20 push ups, and 50 crunches to warm up. Then 3 sets of 12 for each of the following: Bench, curls, military press, tricept ext. I try to use enough weight that my 12th rep is almost impossible to do.

I have also been using the app, myfitnesspal, on my phone which helps me keep track of how much protein/carbs/fats I'm taking in (+ calories obviously). I also have an app on my phone that is a training program to run a 10K. I'm about half way through it right now... running 20 mins straight at a time.

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post #3 of 32 (permalink) Old 03-05-2012, 12:01 PM
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Re: How many days a week do you lift ?

I generally lift every day at lunch time.AT one time I was pretty serious about it and lifted at meets but today I just want to stay in shape.I sit at a desk for about 12 hours a day so I have to do something.Plus,going to a gym breaks up my day.It's kinda my equivelent to going to a bar.
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post #4 of 32 (permalink) Old 03-05-2012, 08:24 PM Thread Starter
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Re: How many days a week do you lift ?

It is a great way to relieve stress. I always feel better after going to the gym and I like feeling a little sore from it the next day.
The hardest part for me is getting out the door to head to the gym after work. Once I am there though, I am fine.

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post #5 of 32 (permalink) Old 03-05-2012, 10:19 PM
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Re: How many days a week do you lift ?

At MOST I lift every other day! I'm 44 and the joints just can't take much more than that anymore,perhaps to much abuse in my younger years. If you lift seriously(and are not to stubborn) you'll realize that your body will tell you how often to lift.The older you get the more obvious it gets!
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post #6 of 32 (permalink) Old 03-06-2012, 02:04 AM
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Re: How many days a week do you lift ?

I'm not lifting a ton right now, but I will probably add in more lower body exercises this summer as hunting season gets closer and closer.

I'm also hoping to mix in more kayaking, and mountain biking as well. I bought a little cart that attaches to my bike so I can pull my two kids along with me. They love it, and it adds weight for riding uphill. It's an awesome workout for my legs.

I have to lift at least a little bit because while running, and biking are great exercise for my legs, it doesn't do anything for my upper body!

The great thing about building muscle is it burns more fat when you're not doing anything! So I have been trying to focus on working the biggest muscles in my body in order to burn more fat. I figure the biggesst muscles you have to address are your legs, butt, chest, arms, and back. You get those burning fat and you are in good shape right?

Do you guys try to do any cardio as well? Or do you just lift weights?

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post #7 of 32 (permalink) Old 03-06-2012, 02:07 AM
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Re: How many days a week do you lift ?

Plus, can't you lift too much? Like pamusky said, it can put a lot of strain on your joints, etc when you lift every day. Your body needs time to build muscle and "repair" itself and it won't do that if you lift everyday...

I've actually been noticing that I have been burning more fat and getting stronger (i.e. lifting more weight) when I give myself time in between lifting sessions.

Also getting enough sleep helps too....

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post #8 of 32 (permalink) Old 03-06-2012, 09:26 AM
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Re: How many days a week do you lift ?

Quote:
Originally Posted by blindtiger
Plus, can't you lift too much? Like pamusky said, it can put a lot of strain on your joints, etc when you lift every day. Your body needs time to build muscle and "repair" itself and it won't do that if you lift everyday...

I've actually been noticing that I have been burning more fat and getting stronger (i.e. lifting more weight) when I give myself time in between lifting sessions.

Also getting enough sleep helps too....

I agree with you when you say sleep helps when it comes to strength training because it is during sleep your body recovers and repairs itsefl. It's during sleep that your body produces growth hormone and other chemicals such as leptin that take a major role in one's ability manage weight. However, lfting everyday is not necessarily a bad thing like you claim. Lifting two days a week can strain your joints just like you claim lifting everyday can. IT's all about how you approach strength training. Your muscles need at least 48 between bouts of exercise, so if you were doing a totally body workout 3 days a week would be sufficient. However, if you were to isolate muscle groups each day, you could essentially workout 7 days a week, however it is always a good idea to give yourself two days of complete rest from strength training. Nonetheless, you can still do aerobic actvity on those off days.

As for doing isolated core work as well as triceps, biceps, forearms, and calfs, if you are lifting corretly you should never rally have to a day that isolates these muscle groups. I can't tell you the last time I did bicep curls or tricep extenstions. IF you take a heavy enough weight for other compound movements, you should be targeting these secondary muscle groups as well.

One last thing- keep in mind that there is no specific formula for weight management that works for every individual. THe best thing to do is to get a rountine and do it for 4 to 6 weeks, then change it up. Do not stick with the same routine for more than 6 to 8 weeks as your body will adapt and be less responsive to the exercise stimulus.

If you have any questions let me know. BTW I'm a certied health fitness specialist throught the American Collgege of Sports Medicine and work as a Health Coach (exercise physiologist) for Cigna Health Worlwide- I do this everyday.

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post #9 of 32 (permalink) Old 03-06-2012, 10:34 AM
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Re: How many days a week do you lift ?

By same routine... can upping your weights be a change? I've increased my weight every month or so. I'm really starting to see a TON of results. I have done p90x in the past and understand the "muscle confusion" strategy where you switch up your routine and do different exercises to keep your muscles from getting used to the workout. My question is, would upping your weight, in essence be the same thing since you are not getting used to the same exact exercise everytime? The movement is the same, but the resistance isn't...

I do curls and extensions only because of my limited equipment. I have two barbells, and a bench with the big dumbell. Plus my ceiling in my basement is pretty low so I'm a little limited in what I can do.

What kinds of exercises do you do when you focus in on a certain muscle group?

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post #10 of 32 (permalink) Old 03-06-2012, 11:45 AM Thread Starter
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Re: How many days a week do you lift ?

My biggest issue right now is getting 7 to 8 hours of sleep a night. I usually average 6 hrs. I never drink any aclohol after the gym and if I have more than two drinks the night before I do not even bother going the next day.


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