weight training alternation

[slickzchik]

hey

I'm doing a full body weight training routine (that takes about an hour) three times a week. Would it be better to do it six times a week (about a half hour each time) alternating your target areas each day?

thanks!

 

[evolution]

I think you're on the right track with what you're already doing.

 

[meganl]

depends on what you want to achieve, if your just trying to tone, go with 3 days a week if your trying to bulk up stick with wot u got!!!

 

[mikementzer123]

if you are training for 60mins then u are probably overtraining.... i no i no you probably wont believe me. stick with the 3x a week, go for 2 sets and dont have more then 8 exercises... mainly or all compund. keep it under 45mins

 

[jenn]

I think your doing good just how your going now. do you do compounds?? if not scrap some of the isolation and add compounds.. but other than that.. its good.

 

[sarahfitchic]

60 minutes is a lot. What are you doing for exercises? Try some good compound exercises like squats, strait leg deadlifts, bench presses, pull ups, etc. Lift a heavy weight so you're really challenging your msucles. And don't forget that part of getting that toned look you want is losing some of the fat covering the muscles, which is best achieved through diet.

Sarah

 

[Jamo]

Using your gym membership

Let me suggest an ebook that will help you in the gym if you happen to be a beginner.

 

[slickzchik]

thanks for all the replies! my routine is (three times a week):

(with weights)
Bench Press 3 X 12
Laterals 3 X 12
One Arm Rows 3 X 12
Tricep Extensions 3 X 12
Bicep Curls 3 X 12
Squats 3 X 12
Lunges 3 X 12

(without weights)
Calf Raises 3 X 25
Crunches 3 X 25

my objective is to tone my body and gain some lean muscle mass. I was just wondering if it would be better to split it up and do it more often? or if doesnt make a difference. . .

 

[slickzchik]

i only want to be doing compound exercises

 

[sarahfitchic]

Not a bad routine. The one thing you're not really hitting is the hamstrings. They are hit a little on lunges, but not enough if you want to build any muscle. Try some strait leg deadlifts and/or leg curls.
Biceps curls, tricep extensions, and lateral raises are isolations. Not that they are bad exercises.
One thing to keep in mind is that the large muscle groups such as lats, pecs and quads take more than one exercise to really get hit hard. Try adding in some other exercises such as barbell rows for back, DB presses for chest.
And if you're looking ot build a little muscle you would have better luck lifting heavier weights for fewer reps. Try increasing the weights you use so that you can't do more than 10 reps. Then increase again.
Also, keep changing up the exercises that you do. If you do the same exercises week after week your body may become too accustomed to them. A variety is always good to challenge the body.
Hope that helps!
Sarah