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Opinions on the volume/amu=ount I train

Posted: Wed Feb 19, 2014 11:26 am
by loheswaran
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

Re: Opinions on the volume/amu=ount I train

Posted: Sat Feb 22, 2014 1:18 pm
by Hobbs
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!