Am I doing too much?

[Fritz45]

Am I doing too much?

monday - chest, shoulders, triceps, glutes (30 min cardio)
tuesday - back, abs, biceps, forearms (30 min cardio)
wednesday - cardio only
thursday - legs, glutes, abs
friday - chest, shoulders, triceps (30 min cardio)
saturday - back, abs, biceps (30 min cardio)
sunday - off


I generally do 3-4 different exercises for each body part and 3 sets of each.
I start light on 1st set and to failure on the last two, where I try to keep it between 5-10 reps.
My cardio is weak due to 30 years of smoking (quite for a month now) that's why I am doing so much cardio.
I use a combination of free weights and circuit type machines...my fitness center has 4 million dollars worth of equipment so there is almost anything you could think of.
I'm 46 years old, 6' tall and about 195lbs currently...I would guess my body fat to be about 18%...I will know more next week after my 1 hour fitness evaluation.
Just thought I would put this info out there and get some feedback in case I am waisting my time or could be doing better.
My goal is to increase my overall fitness level, build mass and reduce body fat %.
I see conflicting info in here as to how many times I should workout each body part - once or twice a week? I also may be working out too long, probably just under an hour average...and then I do 1/2 cardio on treadmill which is mostly walking right now at about 4mph with slope set around 12% which raises and keeps my heart rate around 130 bpm at this time.

Also when I do cardio after lifting how does that change the window of opportunity for pwo nutrition...ie...carbs w/ creatine and my protein shake?

Thanks in advance...I know I'll get good advice.

Fritz

[Boridi]

what's with doing glutes by themselves.... and how do you do that

[Fritz45]

I have trouble with squats...so for glutes we have a cable machine where you stand and basically push back on resistance one leg at a time...obviously when I'm doing leg presses, deadlifts and even leg curls they are hitting the glutes a little too.

Fritz

[GetB.I.G.]

There is nothing specifically wrong with this work out, if you cant do squats use the leg press (full range of motion and go HEAVY). You could also try hitting each muscle group only once per week and see how your body reacts from that. such as:

monday - chest, shoulders, triceps, (30 min cardio)
tuesday - back, abs, biceps, forearms (30 min cardio)
wednesday - cardio only
thursday - legs, (if you cant do squats do full range of motion leg press) abs
friday - (30 min cardio)
saturday - (30 min cardio)
sunday - off

another thought too is to go legs 1st in the week to get testosterone to naturally increase and help you out for the duration of the week.

[paan lokar]

na your doing about right

[Kayslay]

another thought too is to go legs 1st in the week to get testosterone to naturally increase and help you out for the duration of the week.

Err, assuming you're training for more than 1 week, does it really matter which day legs go on? Whichever day it is, there's going to be more workouts following it...

[GetB.I.G.]

i ment 1st day of your training schedule. my apolgies

[kendog]

your prob doing too much, but it all depends on the intensity of your workouts.. I do my body parts once every 7 days and make signif weight gains. it also depends whether you are natural and whether you are cutting or bulking, you should pay close attention to your lifts and your body and determine for yourself whether you should increase rest

ps, squats pound the hell out of your glutes, no need for individual glute exercise. my ass is huge, i dread working the glutes

[Aetolos]

How long have you been doing this? How has it been working out for you? Your progress is your best answer to whether or not this is good.

[xplosiveDL]

another thought too is to go legs 1st in the week to get testosterone to naturally increase and help you out for the duration of the week.

This will never happen as your testosterone doesn't increase in any significant way whatsoever from doing legs

[Titan1969]

Thats appears to be quite a lot of work. However the intensity makes a difference.I can make it thru 1 hour and be exhausted, susually doing 50 sets or so. I used to do 2 hour workouts for 50 sets. If your looking for mass its too much...but for getting in shape looks good.

[BodyBuildinBrat]

IMO you are doing too much. The body needs time to recover; if your workout is not very intense, step it up. I'd say do one body part per week, and cardio for 30 minutes each day, after your weight lifting. (That will save the glycogen storage to help have more intensity during lifting). I use HIIT (High Intensity Interval Training) for those 30 minutes; 1 minute regular pace and 20 seconds hard as I can go; off and on. I use the elliptical trainer, being that is the best, not having to wait for it to accelerate.

Say, if you work your back to hard, it's hard to do almost anything for the next 2 days, until you get used to it. Even then the body still needs recovery time. So try splitting it up. My routine looks something like this, and has been working very well....(for myself and my husband).

(Decide your own sets and reps; use about 3 to 4 exercises per body part)
Monday : Triceps and shoulders (30 min HIIT cardio)
Tuesday : Back (30 min HIIT cardio)
Wednesday : Abs (30 min HIIT cardio)
Thursday : Legs (30 min HIIT cardio)
Friday : Biceps and chest (30 min HIIT cardio)
Saturday : Abs (30 min HIIT cardio)
Sunday : OFF

Seems to always give the muscles time to heal. My legs did get sore at first, but if that's a routine you'd like to try do the cardio you enjoy. My hubby does slow cardio with this same routine and has made some great growth, (along with changing his eating habits, he eats a lot more, but makes sure they are good, whole foods).

That's my recommendation!

[$AJ]

This will never happen as your testosterone doesn't increase in any significant way whatsoever from doing legs

any statistically signifigant amount for a statistically signifigant period