I was searching the site the other day, and saw an article that split your week into a six-day training schedule. Basically, it ran:
Heavy weights, low reps w/ long rest time
Moderate weights, higher reps w/ short rest time
I’ve recently rehabilitated from a shoulder injury, and gotten the go-ahead to go back to the gym. However, I’m basically considering myself a beginner since I was lifting stupid, erratically, and probably contributed to my own injury and avoided others only by luck.
So, a little more cautious and wiser, I’m going back to the gym (Rock Hard Gym on Fullerton in Chicago, anyone else a member?) While I was rehabilitating, I used some light KBs (16kg) once my shoulder was up to it, and I’d like to keep that in my routine. My rough idea was:
Day 1: Upper Body KB (EDT style)
Day 2: Lower Body Weights (Heavy)
Day 3: “Sweat Day” and posture/mobility work (still have a slight anterior tilt, part of my next paycheck is going to a copy of Magnificent Mobility…)
Then repeat for the other three days, doing a lower body KB day and a upper body heavy lifting day.
My concerns about this program are that I’m not doing enough lifting to stimulate growth, but to be honest I’m not knowledgeable enough to say one way or the other. As long as I’ve been away from the gym, I could probably do anything for a while and see results, but I’d like to budget my time well and not waste training days. On the other hand, I don’t want to go to a 4-day schedule with weights, 2 days with KBs and cardio, and overtrain myself either.
Any ideas? Is there a program that does what I’m trying to do more elegantly (probably), and if so what is it?