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Opinions on the volume/amu=ount I train


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I am going through a transitional phase in training.

 

I have been doing a two way split over three days -

 

day one

 

chin ups

dips

 

5-8 reps superset for 4 sets

 

dumbell shoulder press

barbell curl

chairr dips

 

10-12 reps superset 3 sets

 

 

day two

 

clams

clam hold

leg raise

leg hold

 

each leg 4 minutes (these were exercises given to me by my physio due to a knee injury for my non existent butt)

single leg squats 5 reps x 3-4 sets

 

slow squats - using bodyweight - light weightss

 

I am now wanting to move to a power compound workout made up off:

 

day one

 

chin ups - 4 x 8 - 10 reps

bench press 4 x 8-10 reps

squats 4 x 12-15 reps

 

day two

 

undergrip shin up 4 x 8-10

dips 4 x 8 - 10

power clean and press 4 x 12 - 15

 

On in between days I am doing early morning 8 minute or 6 minute abs

 

I am exhausted and am wondering if I can get benefits doing weights twice a week, and abs 2-3 times a week

 

This is because it will allow me to get to Yoga 1-2 times a week - I can do Hatha and Ashtanga Yoga - or do some other stuff like mountain biking on a sunday.

 

Please post me your thoughts

 

thanks

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Not sure of what you level is, but I switched from 3 days of weights to 2 days 3 months ago, and apparently not losing anything, while training for a marathon.

So I reckon there's not much risk to try, plus that gives you the time to do the other activities you enjoy.

 

If you're exhausted, it's probably safe to take a few days off to rest and re-think your training.

Other solutions could be for instance: keep the 3 day schedule, but do less sets, or drop supersets for a while as it's an efficient but demanding technique , or try to eat more, or work or sleep /nutrition, etc.

 

Good luck!

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