Weekend Workouts
- Thread starter Fahcough
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It varies. I'm just working out when I can get the time which is a little less frequent than I would like these days. If I do Saturday and Sunday I usually do upper body one day and lower body the next and then try to squeeze in a full body workout somewhere in the middle of the week. Once we're settled into the new house in a month then I'm hoping I can get on some kind of schedule again like Tuesday, Thursday, Saturday for lifting and then a few days where I can get out and ride my bike.
I really like Saturday evenings for working out. I can kinda take my time and there's usually fights of some kind on so I can watch that at the same time. Plus we do a lot of cooking on the weekend so I know I'll be able to eat properly.
I really like Saturday evenings for working out. I can kinda take my time and there's usually fights of some kind on so I can watch that at the same time. Plus we do a lot of cooking on the weekend so I know I'll be able to eat properly.
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Just the ability to turn off work stress and get 8 hours of sleep makes the lifts more productive. Better control of diet is a big plus.
Started backing off on Fridays and getting a good no time constraint session over the break.
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I usually try to get to the gym 4x a week and train whole body. However, busy schedule lately means I can only have really long sessions a couple times a week. I’ve been breaking the other sessions up and doing half on one day, then the rest on the next. So I’m training about 5-6 days a week in shorter sessions, to get the volume in. Not sure how I feel about it yet. It’s nice walking into the gym and only doing one lift and then leaving, but I also almost never get full body rest. We’ll see.
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I train both days because to me its the best workout if i dont have to work all day before it. I get 7 h sleep during the week so no probs in that department tho. Even if sometimes 6 or 5 h, havent felt it impact my strength in notable fashion atleast. I go hard inside the week too. I set my routine around that the best lifting to be in the weekend tho because i have most energy then because no work. But in the other hand i do heavy lifting inside the week too and enjoy it equally much and have strength etc. Only difference is i need to use pre workout. In weekend i have more energy for a longer workout too i think. But strength wise doesnt matter imo
I must add that i do pretty heavy manual labor atm so after work im like a zombie dead tired. I lay down half in the shadow realm till 20 45 then i take the pre workout and start training at 2100
I must add that i do pretty heavy manual labor atm so after work im like a zombie dead tired. I lay down half in the shadow realm till 20 45 then i take the pre workout and start training at 2100
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You take preworkout that late? Must do midnight construction or graveyard digging. Have a 7pm no go rule.
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Yes. I start working out 2100 until a 2300ish. Then shower, protein shake and chill on the internet for 1h to cool down from the workout and then sleep. If you count in the work day, workout, shower and late time, im pretty sucked out of energy after i get out of the shower. But i feel like a million bucks
And i get only 5-6h sleep that night because i wake at 6 but no problem, i go to sleep earlier next day. I have sleeping pills too for backup but havent had much problems falling asleep
The bonus of late training is that when its dark outside and the light is on, the window is like a mirror so you can check your form if needed. And there is something badass about it imo. I imagine my enemies are sleeping while I train. Feels good
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Run the same type of program, go everyday unless life gets all in the way. Days off feel like days lost. Did have to convince self to not lift everyday, some days can be light work running, stretching and body weight only.
In Super Bowl news, never been a TV fan so tonight is the best night of year in a commercial gym. Should have 4 people there, including 2 employees.
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Dunno guys. Sometimes feels nice to be lazy all day long, especially if muscles nice and sore from heavy workouts. Eat some good food,order pizza or whatever with double meat, drink coca or sprite zero, coffe. Just chilll, watch netflix. Take a nap in the middle of day etc And do absolutely nothing. Maybe plan the future
Even if that day is like once a month or whatever
Even if that day is like once a month or whatever
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I generally do BJJ at least one day over the weekend, often both. And I lift on Saturday more often than not. Dad duties will sometimes have to override things, though.
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I'm similar in keeping it light certain days. I won't have much time, so today will just be some curls and tricep work inside. Basically 3-4 days are assistance work and the other days are main lifts.
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Definitely try to go to the gym on the weekends. Only time where I can get on any machine I want
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I've only been doing this frequency-for-session-volume trade off for a couple weeks, and only when I really need to. Hard to say if it has any particular effect, for now I can't tell.
Not sure I understand the question my bro. Why would you lose muscle? Gaining muscle is hard, but maintaining it only takes a few sets a week based on the research, as far as I know, unless you are carrying some crazy amount of tissue. There's no reason to lose muscle unless you are eating below maintenance or decreasing the training volume and intensity drastically, which I'm not. If you are highly trained in some lift and decrease the volume progress might slow or regress a bit, but I wouldn't expect to lose muscle.
If the weekly volume is similar, I wouldn't expect much change in your progression. I know some people have talked about frequency as some sort of independent variable, but I'm not sure what the consensus is on that.
Some strategies for shortening sessions:
- I've reduced my warmup as much as possible. Usually walk in and go straight to the first exercise, set with the bar, then 4-5 warmups max. If I'm doing more than 2 exercises, I basically don't warm up for assistance stuff since I'm warm from before, straight to work sets.
- If you are doing back-off sets, do the first back-off as part of the warmup.
- Reduce rest to 2-3 minutes if necessary. Adjust weight appropriately to maintain relative intensity more or less the same (easier if using RPE).
- Super set upper and lower body lifts, or warm up for the next lift during the rest periods of the first.
- Don't waste time with unnecessary stuff. I walked into the gym the other day just to do a few sets of bench. Didn't even change, benched with jeans on and a nice sweater, who gives a shit.
- I never stretch, foam roll, do band work, activation work, etc, etc.
Some of those will require lowering the weights and performing a little under your best obviously, especially decreasing rest periods, but it's better than not getting the work in imo and you will probably still progress.
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At this point in my life, weekends is the only time I get a lifting session in. I have been getting some BJJ in once a week most of the time, as well as some light karate work helping with my kids' class. I get some walking in on my desk treadmill while working, and occasionally some quick BW work to keep the blood moving during the work day. Just too many things going on weekday evenings to do any lifting or serious exercise. As it warms up, I may be able to get some cardio running in the yard with the kids...
