T Nation

Rest and Recovery?

Sorry if this is redundant topic as the hyperlinks in the stickies won’t open for me.

I have a background of football training which is a basic 4-day chest/tri shoulder/bi split. (obviously shoulders and legs mixed in). I have taken about three years off since college and I am getting back into it with a new program.

I am trying to lose weight and gain muscle mass and have a problem with days off…right now I am going 6-days a week something like this…

Mon- Shoulders/ Legs/ Abs
Tues- Chest/Tri
Wednesday- Back Tri Abs
Thurs- Cardio only
Fri- Shoulders/Legs/abs
Sat- Chest Tri
Sun- Back/Tri/abs

Again I am sure it is overkill but am having difficulty only lifting each body part once a week, especially now when I am trying to regain my physique.

I suppose my question would be what way can I harness this energy and motivation with a smarter program?

Years working out?
Workout for each day?
Caloric Intake?

Currently I would say no. It is too much.

I am trying to lose weight and gain muscle mass [/quote]


read this.

[quote]echelon101 wrote:
Age? 27
Stats? 6’4" 240
Years working out? On and off for 13 years…currently off for 3, before that was 5 days a wek for 5 straight years
Workout for each day? 1 1/2 lifting, 30 min. cardio
Caloric Intake? Heavy emphasis on protein and low-fat. For instance, Two protein Bars, Two hard-boiled eggs before dinner…dinner steak, broccoli, baked beans

Currently I would say no. It is too much.[/quote]

There was an article by Thib in September this year about getting back into football training ( http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding/hot_wheels_in_a_hurry&cr= ) after having not training in the summer break. I would also have a look at OVT training which is a 3-day split I think ( http://www.T-Nation.com/article/bodybuilding/optimized_volume_training&cr= )