How many days a week do you weight train?

How many days a week do you weight train?

Post by Martha Wal » Wed, 21 Mar 2001 05:08:03


I aim to weight train my legs 3 times a week (to prevent further knee
problems), and I do upper body stuff 1-2 times per week (I have toothpick
arms and am trying to gain definition, and I need stronger core muscles
because I want to start running longer distances).  I have read that runners
can weight train as little as once per week.  But does this do much good?
How many days a week do you weight train, and why?

Martha

 
 
 

How many days a week do you weight train?

Post by BobMa » Wed, 21 Mar 2001 05:59:35

Quote:

> I aim to weight train my legs 3 times a week (to prevent further knee
> problems), and I do upper body stuff 1-2 times per week (I have toothpick
> arms and am trying to gain definition, and I need stronger core muscles
> because I want to start running longer distances).  I have read that runners
> can weight train as little as once per week.  But does this do much good?
> How many days a week do you weight train, and why?

> Martha

My schedule calls for a maximum of three days a week. (Maybe
four, if I'm feeling really full of beans and I'm due to
run, and there's an inch of freezing rain outside.)

When I'm restarting a cycle, I do full body, and when I'm
getting to the end of one, I may go to a split where I work
upper or lower alternating workouts.

And yes, even once a week is better than pounding doritos.

BobMac

 
 
 

How many days a week do you weight train?

Post by Robyn Hughe » Wed, 21 Mar 2001 21:31:21

    I weight train 3 times a week, doing a full body workout. I work abs 5-6
days a week, though. I have been weight training for years, and I love it.
Even when I was pregnant and could no longer run (just didn't work for me),
I could go to the gym and do some weights. Another reason is my legs just
can't hold up to more than 4/5 days of running a week ( I average about 35
miles a week running, usually in 4 days running).
     2 days would probably be sufficient, but I suggest working your abs a
bit more often, they are a core muscle group where you will definitely
notice the difference   w/more. I don't know if I would do legs more than
twice a week, especially if you are really upping your mileage...you want
them to be fresh for your runs...quality is better than quantitiy! Good
luck! Robyn Hughes


Quote:
> I aim to weight train my legs 3 times a week (to prevent further knee
> problems), and I do upper body stuff 1-2 times per week (I have toothpick
> arms and am trying to gain definition, and I need stronger core muscles
> because I want to start running longer distances).  I have read that
runners
> can weight train as little as once per week.  But does this do much good?
> How many days a week do you weight train, and why?

> Martha


 
 
 

How many days a week do you weight train?

Post by Martha Wal » Thu, 22 Mar 2001 01:01:28

You mentioned that you weight train on a cycle.  Could you elaborate?  I am
pretty much stuck in the "do pretty much the same workout each time I work
out" rut.

Thanks,
Martha


Quote:

> > I aim to weight train my legs 3 times a week (to prevent further knee
> > problems), and I do upper body stuff 1-2 times per week (I have
toothpick
> > arms and am trying to gain definition, and I need stronger core muscles
> > because I want to start running longer distances).  I have read that
runners
> > can weight train as little as once per week.  But does this do much
good?
> > How many days a week do you weight train, and why?

> > Martha

> My schedule calls for a maximum of three days a week. (Maybe
> four, if I'm feeling really full of beans and I'm due to
> run, and there's an inch of freezing rain outside.)

> When I'm restarting a cycle, I do full body, and when I'm
> getting to the end of one, I may go to a split where I work
> upper or lower alternating workouts.

> And yes, even once a week is better than pounding doritos.

> BobMac

 
 
 

How many days a week do you weight train?

Post by BobMa » Thu, 22 Mar 2001 04:34:01

Quote:

> You mentioned that you weight train on a cycle.  Could you elaborate?  I am
> pretty much stuck in the "do pretty much the same workout each time I work
> out" rut.

Well, what I've done in recent years:

Start with compound exercises. Use free weights.

Work up to doing maybe 5-8 exercises, 3-5 sets X 10.
Increase either the weight, the reps or the sets until you
can't get in and out of the gym in an hour.

Now: how to split. You can do upper body/lower body or lower
body/push/pull. Since you're working fewer body parts, add
more exercises, and use machines. Still, keep the workouts
to an hour or less, keep pushing the weights higher, keep
the workouts to an hour a week. If a bodypart gets
thoroughly fried in a workout (i.e. exhausted) don't worry:
you have a couple more days to recover than on the full-body
plan.

When you reach a sticking point, when you just can't push
any more weight in a hour, you can go to a straight
intensity cycle, where you do fewer reps, fewer exercises,
lots of rest, and the highest poundages you can manage.

After a few weeks of this, take a couple of weeks off, and
start again with full-body workouts.

Actually, Krista can tell you more about this than I know,
but that's what works for me.

BobMac

 
 
 

How many days a week do you weight train?

Post by Laur » Thu, 22 Mar 2001 19:08:26

none!!