Thread: Workout Timing and Work Schedule
01-19-2005, 02:51 PM #1
Workout Timing and Work Schedule
I am 24yrs old, 5 8 and 165lbs at about 11% bf. I have ben working out hard for about three years now and Have my first "real" job. Unfortunatley it is affecting my workouts. I have read that doing cardio and working out at the same visit is counter productive. I am looking for advice on how to structure my workouts during the week. I have to be at work at 5:30am most days and cannot get to the gym until about 5pm at night.
My workout splits are:
m - shoulders
t - back
w - legs
r - day off
f - chest
sa - arms
su - day off
I do cardio 3 or four days a week
Diet is very good, could inprove a little, I am basically following the cutting "sticky"
Any suggestions would be a help. Thanks
01-19-2005, 04:35 PM #2
You could do a few different splits...
1) Cardio before work, Lifting right after work
2) Cardio on lunch break, lifting after work
3) Cardio right after work, lifting later at night (although since you start work early you probably won't have enought time to do this with enough rest between)
If you can only make it to the gym once a day, you will still get a lot of the benefits of both lifting and Cardio but you are better off to do your lifting first followed by your cardio so you are not fatigued for lifting. On Saturday being arms day you can do your cardio in the morning and go back the the gym later for your lifting.
My split is a bit different as I like to do bis/tris on different days and I like to have two leg days so I do the follow:
MON - Chest/Tris
TUE - Quads/Abs
WED - Rest
THU - Back/Bis
FRI - Shoulders/Hams
SAT - HIIT
SUN - Rest
I do cardio on M-Tu-Th-F, sometimes I skip cardio on FRI as I do HIIT on Saturday for a few hours. However, I am a cyclist so my routine of legs 2x a week doesn't work for a lot of people.
01-20-2005, 08:29 AM #3
I like the w/o split, im going to stick to one leg day a week though. I have also read that there are a lot of disadvantages to doing cardio and weights in the same visit but thanks for the advice
01-20-2005, 08:34 AM #4
This is what I do
MON - Chest/Bis
TUE - Shoulders
WED - Cardio
THU - Back/Tris
FRI - Legs
SAT - Cardio
SUN - Cardio
01-20-2005, 11:08 AM #5
seems to me a lot of you like to work bi's and tri's with bigger bidy parts. any feedback on how your arm workouts are after doing another workout first
01-20-2005, 11:24 AM #6
IMO cardio not done on an empty stomach in the AM is worthless... youre burning calories from the meal you ate, essentially skipping a meal which is horrible for muscle maintenance/growth.
01-20-2005, 11:54 AM #7
that is what the majority opinion is, as for w/o splits any opinions on working bi's and tri's with other body parts.....if i did that then i could cut down to 2 days lifting(pm) and cardio(in am) two days just cardio and a day of rest.....
01-20-2005, 12:09 PM #8Originally Posted by Tristan Matthews
01-20-2005, 12:37 PM #9Member
IMO cardio not done on an empty stomach in the AM is worthless
- Join Date
- Sep 2001
- South Africa
Of course AM cardio works and is very effective when done right (ie. caloric intake enable it without major catabolism and muscle loss) but it is most definitely NOT the only useful form.
01-20-2005, 04:36 PM #10Originally Posted by AandF6969
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