I've been working out for 10+ yrs. but I was never realy serious about weight training. I've done many circuit w/o's so I have the muscles toned I just want more muscle - so I started S&H last week. My question is can I still do SJ&P or C&W (if I'm not too sore)a day after a S&H day, or should I just stick with cardio on those days and give the muscles a rest?
How many times per week can I work the same muscles?
- Thread starter dlsc
- Start date
exercise forever
Cathlete
Hi Linda,
With doing S&H you might want to just stick with cardio on those days. If you want to build muscle, using the S&H series Which is using heavy weights resting your muscles would be a good thing.
IMO keep doing the cardio after the weight days.
kim
With doing S&H you might want to just stick with cardio on those days. If you want to build muscle, using the S&H series Which is using heavy weights resting your muscles would be a good thing.
IMO keep doing the cardio after the weight days.
kim
For best results using the S&H series, work each body part once or twice per week, and you can certainly do these on consecutive days, i.e. chest and back on Monday, Shoulders, Tris and Bis on Tuesday, but do not work the same muscle two days in a row.
If you want to include some endurance work during the same week, then only do the S&H once each week, put 2 or 3 days of cardio in between, then schedule your total body endurance type wweight lifting routine.
Rest makes the muscles gain strength and size.
I found I reduced the amount of cardio I did during a S&H rotation without thinking about it consciously simpy because the S&H way of lifting takes longer and so I didn't have 3 hours per day to dedicate to lifting and cardio each day. I would say 3 cardios per week during a S&H rotation is optimal and will not interfere with muscle mass and strength gains.
Clare
If you want to include some endurance work during the same week, then only do the S&H once each week, put 2 or 3 days of cardio in between, then schedule your total body endurance type wweight lifting routine.
Rest makes the muscles gain strength and size.
I found I reduced the amount of cardio I did during a S&H rotation without thinking about it consciously simpy because the S&H way of lifting takes longer and so I didn't have 3 hours per day to dedicate to lifting and cardio each day. I would say 3 cardios per week during a S&H rotation is optimal and will not interfere with muscle mass and strength gains.
Clare
kathryn
Cathlete
Be sure not to work the same muscles groups on consecutive days. Recovery is an important part of muscle growth (strength and/or size). I would definitely NOT do SJP or CW the day after a S&H workout (or even SJP followed by CW).
If I were doing S& H, I would do each workout once a week, spaced out so I do some weight training throughout the week, and fill in in-between days with cardio and maybe an extra stretch workout.
FOr example, something like this (freely adapted from P90X rotations):
Day 1: S&H Chest and Back + abs
Day 2: cardio
Day 3: S & H lower body + shoulders + abs (is SH broken up this way?)
Day 4: stretch/yoga
Day 5: S& H biceps/triceps + short cardio + abs
Day 6: cardio
Day 7: rest or stretch
This may seem like less weight training than you think is necessary, but believe me, it is effective because it allows the muscles to recover and build, and it allows you to go heavier than if you had done S&H workouts twice a week.
If I were doing S& H, I would do each workout once a week, spaced out so I do some weight training throughout the week, and fill in in-between days with cardio and maybe an extra stretch workout.
FOr example, something like this (freely adapted from P90X rotations):
Day 1: S&H Chest and Back + abs
Day 2: cardio
Day 3: S & H lower body + shoulders + abs (is SH broken up this way?)
Day 4: stretch/yoga
Day 5: S& H biceps/triceps + short cardio + abs
Day 6: cardio
Day 7: rest or stretch
This may seem like less weight training than you think is necessary, but believe me, it is effective because it allows the muscles to recover and build, and it allows you to go heavier than if you had done S&H workouts twice a week.