Greetings TMUSCLE readers and contributors,
I'm posting in this section because I am not a member of the War Room where it would be better suited, but I also feel it can be answered here.
I train for the military 5-6 days a week. Monday, Wednesday, and Friday are either 5-6 mile runs or 60:00 of sprint/speed work or incline running. Heavy aerobic/endurance.
Tuesday and Thursday are upper-body training days. These include push-up and sit-up/crunch routines with various weight circuits thrown in to include DB overhead presses, DB bench presses, pull-ups, dips, and others.
For the sake of progression, we strive for higher reps or longer distances with less rest. In the bodybuilding world, I see these methods are commonly thrown into the fat-burning camp as opposed to the hypertrophy. Here is where my concern lies: I am not trying to lose fat. I am trying to gain muscle.
I am a long-time weightlifter, and prior to these 5 day per week routines with the military, used to lift 6 days out of the week. The question is not whether or not it is a good idea to train twice a day, the question I have is how should I approach weightlifting given that every morning I have already done the routine as stated above?
I am at the stage where total-body workouts are not very effective, and where dedicating an entire session to one major body group is the only way to guarantee the kind of hypertrophy that builds mass. As such, I need at least a 5-day split to hit all the major groups.
However, this puts me at 10-11 workouts per week, and my concern is with over-training and injury. Does anyone have any suggestions as to alternatives, or perhaps what has worked for them?
I realize I may be asking too much of my body, but I would like someone more experienced than I confirm this before I decide on it. It hurts me (as many of you know) to continue weightlifting and not see any progress because of too much cardio/endurance work, but it would hurt even more to have to leave it behind.
Any help in this matter would be greatly appreciated.
Some FYI stats:
Weight: ~132lb (see what I mean?)