What has your weight training been like? More or less, like what’s your training split during the week (I.e. Legs/shoulders on a Tuesday or something...)
Since you’re putting on muscle, would you say that you’re going more higher volume keeping the weight lower, or are you going heavier as you progress?
I kept my weight training at four days a week versus five. I find the extra third rest day is really nice to have, and if you’re pushing the intensity, I can accomplish what I need to.
Sounds like you’re getting plenty of cardio, especially with the martial arts. I tried a five day training schedule about a month ago, and I found it wasn’t necessary, I can accomplish everything within four training days, and an extra day it’s absolutely monumental in terms of allowing my body to recover. I used to train five days a week back in 2018/2019 when I started B.B, and even then, that was too much. My intensity is high in the gym during those four days, with very little rest in between sets, But it’s all worth it, if you push towards earning those rest days.I wish I could claim consistency... I try to focus on different parts (Chest/Shoulders/Biceps, Back, Abs, triceps, etc.) but depending on schedule, tiredness, and equipment availability I kind of workout what I can.
My schedule is usually as follows:
M- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga, Evening Martial Arts (60 mins)
T- Morning Lifting, 20 min yoga, Evening Martial Arts (90 mins)
W- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga, Evening Martial Arts (60 mins)
Th- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga
F- Light Workout or rest
Sat- Morning Full Body Workout (about 120 mins), and sometimes 6.2mile run, 20 min yoga.
Sun- Light workout or rest and maybe 20 min yoga.
I'd be lying if I said that I accomplish the above every time. For example, this morning no workout...
Progressive overload. I usually do 4 sets for each exercise (plus warmup reps), increasing weight trying to increase total volume by at least 1% (I use an app to calculate it). Rest between sets is usually 1 minute.
My biggest problem at the moment is leg day. I work out my legs a lot due to martial arts and running (I am testing this fall so I have to increase my cardio a lot)... I truly don't know how to fit it into my schedule because if I do leg day and there isn't enough rest before I start using the legs again, esp. for kicking, I am at risk of a bad injury... as I found out by experience.
I might think about that, problem is that I only have about 45 mins to 1 hour for lifting except on Saturday.
Are you sure that you're not over-training? Mon.-Thu. seems pretty intense. You may end up having to go easier all around to be able to get through (aka survive!) those workouts. Would a day's break between the 4 not work for you? Although I'm 46, if I training seriously for four days in a row...I'll be crying on the 5th day and/or battling on the 4th. Possibly you're training in this way as part of an x-week cycle.I wish I could claim consistency... I try to focus on different parts (Chest/Shoulders/Biceps, Back, Abs, triceps, etc.) but depending on schedule, tiredness, and equipment availability I kind of workout what I can.
My schedule is usually as follows:
M- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga, Evening Martial Arts (60 mins)
T- Morning Lifting, 20 min yoga, Evening Martial Arts (90 mins)
W- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga, Evening Martial Arts (60 mins)
Th- Morning Lifting, Lunchtime Run(30/45 mins), 20 min yoga
F- Light Workout or rest
Sat- Morning Full Body Workout (about 120 mins), and sometimes 6.2mile run, 20 min yoga.
Sun- Light workout or rest and maybe 20 min yoga.
It's actually very possible but, as I mentioned, the above is more aspirational than my actual schedule. Sometimes I can do the full schedule, but often something (work, family etc.) stops me from doing the complete routine. To be honest, I feel less tired now that I am doing more than less.Are you sure that you're not over-training? Mon.-Thu. seems pretty intense. You may end up having to go easier all around to be able to get through (aka survive!) those workouts. Would a day's break between the 4 not work for you? Although I'm 46, if I training seriously for four days in a row...I'll be crying on the 5th day and/or battling on the 4th. Possibly you're training in this way as part of an x-week cycle.
High overall training volume can be taxing mentally as well.
Just my 2c
I purchased a massage gun. It's a game changer. Not the same of a deep massage but hey, it does the job it's supposed to do.Sounds like you’re getting plenty of cardio, especially with the martial arts. I tried a five day training schedule about a month ago, and I found it wasn’t necessary, I can accomplish everything within four training days, and an extra day it’s absolutely monumental in terms of allowing my body to recover. I used to train five days a week back in 2018/2019 when I started B.B, and even then, that was too much. My intensity is high in the gym during those four days, with very little rest in between sets, But it’s all worth it, if you push towards earning those rest days.
You know what I really want to do? Schedule a deep tissue massage. There’s so much built-up tension into those muscles, and it’s not just the relaxation side of things, but breaking up all that dense muscle tissue, also allows more blood flow to make its way into those areas that are really tight.
We picked up one of the cheaper ones from Marshals a few months ago. It really does help.I purchased a massage gun. It's a game changer. Not the same of a deep massage but hey, it does the job it's supposed to do.
Yeah, I saw your post mentioning that a page or two back about the massage gun. Honestly, I purchased an expensive one back in May, and to me, it really doesn’t massage anything, it’s more of a vibration controller that uses pulsation to actually target muscles. I think this type of massage gun would really be more suitable for like the lower lumbar at best, however; I just didn’t find it comfortable, even though I can understand everybody’s different with what works and what doesn’t. And that was my first experience with a massage gun, but what I’m really looking for, is something that actually kneads into the muscle tissue —v.s—vibrate.I purchased a massage gun. It's a game changer. Not the same of a deep massage but hey, it does the job it's supposed to do.
Vanilla flavored Granola mixed with almond pieces. That transitions to an easy, quick carbohydrate with the almonds being a healthy fat source. You can add dried cranberries for the fruit/antioxidant. That’s cheap and a highly customizable food source.So any other ideas for quick portable breakfasts that are not too expensive??
I hear you on those hot, humid runs. Not sure about 30°F, but 40-50°F is where it’s at for me.I ran outside throughout the winter despite colder than normal temps (a few runs were in single digit (F) temps) because I wasn't comfortable going to the rec center and learned to love it. Now, I'm running outside in the humid, hot weather and am reminded how much I hate it. I have to complete a 5k tomorrow (morning – at 5:30 – to avoid the heat) to continue my streak of 50 mile months. For my runs, I would much rather it be 30°F outside than even 70°F, especially with this humidity.
50°F and overcast is just about perfect to me.I hear you on those hot, humid runs. Not sure about 30°F, but 40-50°F is where it’s at for me.
In years past, I'd always have access to either a treadmill or the rec center to do runs when the roads weren't in good enough shape, but with the pandemic (and the sale of the treadmill a year prior), I had to get my run in a couple days with several inches of snow on the ground. As such, I didn't have any spikes for grip, so I just took it slow and easy and made it through. I will say, though, that I love my Nike Pegasus Turbo Shield, a high-top, neoprene covered version of the training shoe. It was toasty warm and dry, even in the coldest, wettest conditions.Jdechko lives in WI, so that should be the norm for 30° from Nov-March. When I used to run, it was 30° (or below) weather all the time. I found the most beneficial thing to do, was a lot of indoor stretching and joint warm-up in that type of temperature, which makes it much more transitional into a colder climate. Oh, and a pair of Yak Trax for grip onto icy climates. The problem with running I find in colder climates, is some of the roadways outside Detroit are absolutely terrible, which the infrastructure needs overhauling.
Off by about 700 miles give or take. 😂Jdechko lives in WI, so that should be the norm for 30° from Nov-March. When I used to run, it was 30° (or below) weather all the time. I found the most beneficial thing to do, was a lot of indoor stretching and joint warm-up in that type of temperature, which makes it much more transitional into a colder climate. Oh, and a pair of Yak Trax for grip onto icy climates. The problem with running I find in colder climates, is some of the roadways outside Detroit are absolutely terrible, which the infrastructure needs overhauling.
That’s what I tell my wife whenever some questionable Safari tab isn’t closed in time.Edit: no idea what happened
In years past, I'd always have access to either a treadmill or the rec center to do runs when the roads weren't in good enough shape, but with the pandemic (and the sale of the treadmill a year prior), I had to get my run in a couple days with several inches of snow on the ground. As such, I didn't have any spikes for grip, so I just took it slow and easy and made it through. I will say, though, that I love my Nike Pegasus Turbo Shield, a high-top, neoprene covered version of the training shoe. It was toasty warm and dry, even in the coldest, wettest conditions.
I vastly prefer running outdoors as well. I honestly think it’s more difficult to run on a treadmill than outside just because of that constant, monotonous pace on the treadmill. Even 3-4 min/mi slower pace on the treadmill feels harder.The only problem I have with indoor running, is that it becomes really mindless for me, as I enjoy the fresh air and scenery with outdoors. Plus, it’s when you create your own resistance from running outside —versus— on a track that is motorized.
100% agree. My rec center has a very small indoor track, but as I'd mentioned, I haven't been there in a year and a half. I did use the treadmill a few days in a row while I was on vacation a couple weeks ago. Even the struggles with the treadmill were better than the intense Fort Worth heat.I vastly prefer running outdoors as well. I honestly think it’s more difficult to run on a treadmill than outside just because of that constant, monotonous pace on the treadmill. Even 3-4 min/mi slower pace on the treadmill feels harder.
It’s like it’s forced rather than fluid. My stride shortens by about 20% and I tend to bounce more on the treadmill as a result.
My mind also wanders a lot during outdoor runs even though I’m aware of the run (it’s weird). But on the treadmill I can only focus on the run and I get too tied up with the metrics and it feels constrained, even almost claustrophobic.
It’s hard to describe. I’m very data-driven during training, but the treadmill feels too focused, and I feel like I need a separate set of metrics for treadmill
My brother-in-law is a doctor, and he’s told me many times over that actually running on a treadmill is counter-productive (Due to reverse tracking), because it’s terrible for your hip joints, especially if you’re older like in your 40s or 50s, it can actually do more long-term damage to the labrum/joint cartilage. Now, I’ve always been an outdoor runner and I’m young, but it makes sense if you think about it, there’s actually quite a few external threads of people discussing their hip injuries due to treadmill running, especially on the incline.I vastly prefer running outdoors as well. I honestly think it’s more difficult to run on a treadmill than outside just because of that constant, monotonous pace on the treadmill. Even 3-4 min/mi slower pace on the treadmill feels harder.
It’s like it’s forced rather than fluid. My stride shortens by about 20% and I tend to bounce more on the treadmill as a result.
My mind also wanders a lot during outdoor runs even though I’m aware of the run (it’s weird). But on the treadmill I can only focus on the run and I get too tied up with the metrics and it feels constrained, even almost claustrophobic.
It’s hard to describe. I’m very data-driven during training, but the treadmill feels too focused, and I feel like I need a separate set of metrics for treadmill
Yeah. The treadmill is really there as a backup for me, though other family members use it for walking/ jogging. It’s nice to have and it has gotten the kids off the d**n couch this summer.Anyways, before bodybuilding, my theory in life for running, was ‘If you work in it, you train it’. I trained/ran outside no matter what the weather was, and there’s no excuse for it, as long as it didn’t pose any safety hazards with major traffic or white out conditions where a driver has poor visibility on the road.
And thats where trail running is in place, it’s more challenging, it is a safer environment, you see way _more_ in terms of nature, and fortunately, where I live, we have over ~135 different trails within an 80 mile radius.
Great point about the intensity that can hinder with trail running where the continual momentum is needed when using metrics for the likes of running, walking, ect. You know what else I really like to do to? Is rowing, it’s a great way to increase the cardio, but you get a great arm pump.Yeah. The treadmill is really there as a backup for me, though other family members use it for walking/ jogging. It’s nice to have and it has gotten the kids off the d**n couch this summer.
I like your training theory. I have 3 mantras that I keep for training (all shamelessly stolen)
1. “Success is a little like wrestling a gorilla. You don't quit when you're tired. You quit when the gorilla is tired.” - Robert Strauss
2. It never gets easier, you just go faster.
3. Harden the f*** up.
As far as trail running, I get that the varied terrain can be nice, but since I’m largely using pace as a training metric, it’s sometimes difficult to substitute intensity for pace.