T
tzseattle
New Member
- May 24, 2023
- 7
- 1
Hey everyone. First non-intro post here so LMK if I should be asking this somewhere else.
I'm in my late 40s and have been lifting since a teenager. My workout lately looks like:
Day 1: Legs
Day 2: Chest, Shoulder, Triceps
Day 3: Back, Biceps
I train abs/core and calves with every workout, and given my schedule sometimes I do all 3 of those in a row, or sometimes I have a day or two between those days for rest. Each workout lasts 60-70 minutes. I do 60 seconds rest between sets and will either be doing heavy sets of 4-5 reps or lately I've been backing off slightly on the weight to do 10 reps.
I have a hard time knowing how much rest I really need per week for recovery. I know the general rule is at least 48 hours per muscle group, but I'm assuming that applies people younger than me When I have a heavy leg day I won't even feel the soreness from the lactic acid breakdown until say the 2nd day after the workout. Usually with upper body I'll feel the soreness the next day.
I also want to be able to start up yoga again for stretching and maybe switch from basic treadmill walk I'm doing now to running for cardio but I'm sortof at a loss for the best way to do that timing wise around the weights. And then I figure I want to keep the muscle so I'd rather lift than stretch so I wind up not changing it around. I'm in a rut!
Thanks for any advice and again hopefully this isn't flamebait
I'm in my late 40s and have been lifting since a teenager. My workout lately looks like:
Day 1: Legs
Day 2: Chest, Shoulder, Triceps
Day 3: Back, Biceps
I train abs/core and calves with every workout, and given my schedule sometimes I do all 3 of those in a row, or sometimes I have a day or two between those days for rest. Each workout lasts 60-70 minutes. I do 60 seconds rest between sets and will either be doing heavy sets of 4-5 reps or lately I've been backing off slightly on the weight to do 10 reps.
I have a hard time knowing how much rest I really need per week for recovery. I know the general rule is at least 48 hours per muscle group, but I'm assuming that applies people younger than me When I have a heavy leg day I won't even feel the soreness from the lactic acid breakdown until say the 2nd day after the workout. Usually with upper body I'll feel the soreness the next day.
I also want to be able to start up yoga again for stretching and maybe switch from basic treadmill walk I'm doing now to running for cardio but I'm sortof at a loss for the best way to do that timing wise around the weights. And then I figure I want to keep the muscle so I'd rather lift than stretch so I wind up not changing it around. I'm in a rut!
Thanks for any advice and again hopefully this isn't flamebait