Going from 3 days to 4 days per week in the gym

  • Posted by a hidden member.
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    Jul 23, 2011 12:20 AM GMT
    My trainer suggested that I go from 3 days to 4 days in the gym. I'm usually quite sore the day after (even 2 days if it's bad) with just 3 days. He said he'll change the workout to different muscle groups, but I'm still worried that I can't function the next day. Is this a good idea?
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    Jul 23, 2011 12:36 AM GMT
    it all depends on your capacity for exercise and recovery.

    Some people and there goals only require three days a week, others more, however when you go into 4 or 5 or 6 days you start breaking the body down more and more to compensate for the more regular gym visits.

    The only thing you can do is to give it a go, see how you feel and if you don't like it change back to three days a week.
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    Jul 23, 2011 12:36 AM GMT
    You know your body better than anyone. If it disagrees with the trainer, let the trainer know.
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    Jul 23, 2011 1:37 AM GMT
    Back in my 20s I used to work with a trainer that put me on a six day a week lifting schedule. One body part a day. Think about it - if all you work are triceps one day, you have a full week to let it recover before you hit it directly again. Therefore, unless you are doing full body workouts, four days a week seems pretty reasonable.
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    Jul 23, 2011 4:16 AM GMT
    I went from three to four and I'm pleased with the change but I think I could sense it was time to step it up icon_razz.gif
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    Jul 23, 2011 5:26 AM GMT
    You need to eat immediately after working out. I'm talking immediately.... no
    more than 10 minutes after to minimize your recovery time. It should be
    a protein, full fat and veggie meal, no filler food like pasta, bread, white rice etc. Eating a light meal before working out helps out to. Furthermore there is no point working out if you don't eat enough to build muscle.

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    Jul 23, 2011 5:34 AM GMT
    q1w2e3 saidMy trainer suggested that I go from 3 days to 4 days in the gym. I'm usually quite sore the day after (even 2 days if it's bad) with just 3 days. He said he'll change the workout to different muscle groups, but I'm still worried that I can't function the next day. Is this a good idea?


    what is making you so sore? maybe do light workouts more frequently until your body gets used to it?
  • barriehomeboy

    Posts: 2475

    Jul 23, 2011 8:18 AM GMT
    Do you pay him every time you go? If so, that more days a week thing might be a sign that you need a new trainer.
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    Jul 23, 2011 8:37 AM GMT
    Try it for a month. See how it goes.

    easy.

    When you do more than 3 days you will be doing a split which gives the body more time to recover.. in fact you get MORE recovery time for particular body parts. The only problem comes if your system over all is made too tired. But you can´t know this in advance. Try it then make the decision whether to continue or not.

    A way of splitting 4 ways is

    On
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    Off.

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    Jul 23, 2011 12:49 PM GMT
    I'm pretty sure the soreness is DOMS. Not much I can do about it.
    As for calories, I'm drinking a shake before and after the workouts.
    Lostboy, I have to workout at least one weekend day due to my job, and he's willing to come in on weekends.
    We'll see next week when I start the 4 day schedule...thanks for all the input.
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    Jul 23, 2011 3:03 PM GMT
    You´ll notice I didn´t say which days to have off and on, but that pattern works nicely. For me it just feels like you´re getting more rest than an

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    on
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    on
    on
    off
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    Jul 23, 2011 3:11 PM GMT
    Lostboy saidYou´ll notice I didn´t say which days to have off and on, but that pattern works nicely. For me it just feels like you´re getting more rest than an

    on
    off
    on
    off
    on
    on
    off


    I was just trying not to have 2 consecutive days repeated twice during the weekdays.
    Either way, since it's a 7-day week, there's going to be at least 2 consecutive days. Leg day (usually the most grueling for me) cannot be one of them, so right now we're going to do them on weekends.

    Tuesday--Back, biceps
    Wed--chest, shoulders
    Friday--triceps, abs
    Sunday--legs
  • Posted by a hidden member.
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    Jul 23, 2011 3:24 PM GMT
    If you have splits it really doesnt matter having consecutive days... in fact the increased blood flow and movement without taxing the same muscle groups will help with recovery. Trust me...I´ve done everything from a 2 to a 6 day training week.
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    Jul 23, 2011 3:24 PM GMT
    I upped mine to 5-6 days.
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    Jul 23, 2011 3:26 PM GMT
    Sure. Every idea is good. Except for trying to do cocaine while riding your Harley.
  • justinlee86

    Posts: 501

    Jul 23, 2011 3:47 PM GMT
    I dont see an issue with it.

    Are you doing full-body workouts or are you doing muscle isolation? If so, doing full-body workouts 4 times a week is quite a bit. If isolated muscle groups are being worked I say it is fine.

    Also, DO NOT FORGET the nutritional aspect of training. All the work will be for nothing if you do not eat right!!!!!