Too much lifting?

[mb2004]

I am currently cutting and eating around a 500 calorie deficit. Is this lifting plan too much? Instead of lifting 6 days/week should I maybe do 3 days with a day of cardio in between each? All workouts are around 50 minutes, in the 6-10 rep range for each set. Currently eating mostly healthy foods and supplementing with 5g creatine per day.

Monday - Back, biceps, traps
Tuesday - Chest, shoulders, triceps
Wednesday - Lower back, legs
Thursday - Back, biceps, traps
Friday - Chest, shoulders, triceps
Saturday - Lower back, legs

Any advice is appreciated. Thanks.

[tanajerner]

I am currently cutting and eating around a 500 calorie deficit. Is this lifting plan too much? Instead of lifting 6 days/week should I maybe do 3 days with a day of cardio in between each? All workouts are around 50 minutes, in the 6-10 rep range for each set. Currently eating mostly healthy foods and supplementing with 5g creatine per day.

Monday - Back, biceps, traps
Tuesday - Chest, shoulders, triceps
Wednesday - Lower back, legs
Thursday - Back, biceps, traps
Friday - Chest, shoulders, triceps
Saturday - Lower back, legs

Any advice is appreciated. Thanks.

i would do traps the same day as shoulders
lower back the same as back
and do core on legs days

mine is
Chest & shoulders
Back & arms
legs & core
repeat for the next 3 days so 6 days in total

i dont care about my arms so it doesnt bother me when i work them traps will get done with deadlifts so i dont train them specifically. Core tbh i dont ever do it but im gonna start even though i hate it

[LithiuM23]

I would say right off the bat throw in another rest day, maybe in the middle of the week.

My training schedule is:

Monday- Chest
Tuesday-Back
Wednesday- Rest
Thursday-Shoulders
Friday-Legs
Saturday-Arms
Sunday- Rest

[moneymango]

No offense, but I dont understand why people always have to complicate workouts.

Starting Strength/Madcows FTW

[tanajerner]

No offense, but I dont understand why people always have to complicate workouts.

Starting Strength/Madcows FTW

people have been lifting a while like me we need to change up and move things about for

a) shock the system
b) keep our interest
c) horses for courses

[MSU_Accounting]

Everyone is different and you didn't include any info on volume/intensity/training style/sleep etc..

Get in tune with your body and decide for yourself. Read up on the symptoms of overtraining/overreaching and purposely overtrain a few times to find your limits.

[mb2004]

No offense, but I dont understand why people always have to complicate workouts.

Starting Strength/Madcows FTW

I did pick up Starting Strength from the library a week or two ago and have been reading through it. What sucks about my gym is there is no squat rack, only a Smith machine and I am not a huge fan of the Smith machine. I am basically limited to squatting the same weight that I can overhead press, so I have been doing 135 - 145 but that amount of weight is hardly enough to be used a a warmup for squats, let alone enough for working sets.

Starting Strength really has helped with my form on the lifts and I no longer feel strain on my lower back when doing deadlifts.

[tanajerner]

I did pick up Starting Strength from the library a week or two ago and have been reading through it. What sucks about my gym is there is no squat rack, only a Smith machine and I am not a huge fan of the Smith machine. I am basically limited to squatting the same weight that I can overhead press, so I have been doing 135 - 145 but that amount of weight is hardly enough to be used a a warmup for squats, let alone enough for working sets.

Starting Strength really has helped with my form on the lifts and I no longer feel strain on my lower back when doing deadlifts.

Squat with dumbells its harder than it sounds

[moneymango]

people have been lifting a while like me we need to change up and move things about for

a) shock the system
b) keep our interest
c) horses for courses

Fair enough. I'm just a huge believer in heavy compound movements vs a whole bunch of isolation stuff that usually comes with most splits.

For most people

Squats, Deadlifts, Bench, Press, Rows, Eat.

Works wonders

[Archaic2021]

Everyone is different and you didn't include any info on volume/intensity/training style/sleep etc..

Get in tune with your body and decide for yourself. Read up on the symptoms of overtraining/overreaching and purposely overtrain a few times to find your limits.

This

Im currently doing layne nortons split

Upper power
Lower power
off.( cardio for me)
shoulder/back hypertrophy
legs hypertrophy
arms/chest hypertrophy
off (cardio)


of course I do 15 minutes of cardio on workout days too.
not HIIT really more like windsprints..walk. 10 run.10 walk.10 run.10...repeat.

[mb2004]

Everyone is different and you didn't include any info on volume/intensity/training style/sleep etc..

Get in tune with your body and decide for yourself. Read up on the symptoms of overtraining/overreaching and purposely overtrain a few times to find your limits.

Sorry didn't want to bombard everyone with numbers (reps, sets, rest periods, etc.), just wanted a general opinion. I do train pretty intensely when I lift, and try to keep rest periods under 1.5 minutes, slightly longer if I go real heavy (4 reps or less). I don't like to waste a lot of time when I am in the gym. I get 7-8 hours of sleep. I will usually start each workout with the bigger compound lifts then move into smaller muscle groups.

As an example, yesterday I started with pullups (did enough sets to get me to 30 total), did bent over barbell row, one arm dumbell row, curls, shrugs.

[mb2004]

Squat with dumbells its harder than it sounds

I will probably end up doing that. I will sometimes do dumbbell step ups onto a bench, but only when the weight room is a little less busy.

[PBateman2]

Fair enough. I'm just a huge believer in heavy compound movements vs a whole bunch of isolation stuff that usually comes with most splits.

For most people

Squats, Deadlifts, Bench, Press, Rows, Eat.

Works wonders

Yup.

[tanajerner]

Fair enough. I'm just a huge believer in heavy compound movements vs a whole bunch of isolation stuff that usually comes with most splits.

For most people

Squats, Deadlifts, Bench, Press, Rows, Eat.

Works wonders

I do all off those twice a week

[Electricheadd]

Sorry didn't want to bombard everyone with numbers (reps, sets, rest periods, etc.), just wanted a general opinion. I do train pretty intensely when I lift, and try to keep rest periods under 1.5 minutes, slightly longer if I go real heavy (4 reps or less). I don't like to waste a lot of time when I am in the gym. I get 7-8 hours of sleep. I will usually start each workout with the bigger compound lifts then move into smaller muscle groups.

As an example, yesterday I started with pullups (did enough sets to get me to 30 total), did bent over barbell row, one arm dumbell row, curls, shrugs.

The particulars don't really matter. What matters is that you are adequately recovering between workouts. If you are still sore, feel tired or start losing strength its likely you are over training. I personally only do a body part once a week but I hit it pretty hard. Some like to go twice a week with heavy/light days. Its mostly personal preference. On a cut you'll find you will recover slower than a bulk. The key is to recognize the signs and correct for it.

[mb2004]

Fair enough. I'm just a huge believer in heavy compound movements vs a whole bunch of isolation stuff that usually comes with most splits.

For most people

Squats, Deadlifts, Bench, Press, Rows, Eat.

Works wonders

That was my last workout routine basically. I am just looking to switch things up a bit to keep my body guessing. I like to change things up every few weeks to avoid falling into a rut. I've grown to really enjoy deadlifts. Never used to do them but just started recently and last time I was able to do 315x1 so that was a great motivator. Just sucks that my gym doesn't have a squat rack. I also got my bench to 215x4 even while cutting. I am guessing within a month or so I will be done with my cutting cycle and can start eating more and making some gains. I am currently around 173 or 174 lbs, not sure about body fat, maybe 14-15%.

[moneymango]

I do all off those twice a week

I sure hope you're eating more than twice a week

But in all seriousness, you're doing it right then. Just making sure OP realizes the value of those lifts, because not everyone includes them

[mb2004]

I sure hope you're eating more than twice a week

But in all seriousness, you're doing it right then. Just making sure OP realizes the value of those lifts, because not everyone includes them

Without a doubt I realize the value of those lifts. I make those the main focus of my workouts. Definitely not one of those n00bs who are in the gym doing bench press & curls for every workout lol.

[tanajerner]

I sure hope you're eating more than twice a week

But in all seriousness, you're doing it right then. Just making sure OP realizes the value of those lifts, because not everyone includes them

umm that would be extreme fasting

maybe next diet

[mb2004]

umm that would be extreme fasting

maybe next diet

I love food too much to ever do that. I can hardly stand to go a minute over 3 hrs without eating something.