Workout frequency?

[Atom Smasher]

Hey guys, I've been doing a basic weight workout essentially doing the same things 3X a week.

I'm actually beginning to suspect that only 2X per week brings better results. Is this correct or should I stick to 3X?

I'm doing the essentials that I can do since breaking my back and receiving a spinal fusion 10 months ago...

Preacher curls, bench presses, lat pulldowns, the basics. I've always had joints that get sore easily due to Crohn's disease so I'm looking for the optimal workout/rest schedule.

I'm 56 years old and am far more fit than most my age. I walk two miles 5 days a week. Can't run yet because of the back.

So for someone like me, is 2X a week better because of more recovery time, or is 3X a week the way to go?

Thanks.

 

[VikingKing]

It depends how you feel. when you stop feeling sore you can go again. some times its good to wait even the day after the day you stop feeling sore. some times its good to take a week off and just eat.


The more you lift, the more u should sleep. thats when you grow.

What are your goals exactly?

you could probably do three. make the third day your light day.

 

[Krueg]

2-3 times a week is fine. If your feeling beat-up or need more recovery time, cut it down to 2x a week.

 

[MOTU]

I lift 2x per week and do cardio 4-5x. I am getting good results; much stronger, bigger, more tone.

 

[[S]alvatore]

At your age, you shouldn't go heavy every session due to wear and tear of joints (caused naturally by age) as it is. With your health issues, it spells out trouble.

Can you post your weekly routine? Exercises, amount of sets reps etc.

 

[DanZy]

I think most people work out more often than is optimum.

This just isn't true. If you're eating and sleeping sufficiently, you're sorted. Most people who burnout do so because they are lacking in those departments.

 

[foreverAFC]

in my opinion 2 times a week is fine as long as you are consistent

 

[Atom Smasher]

Thanks guys. I think that at least for now, 2X per week is far more optimal than 3X, although I feel this ambient "guilt" for not doing 3X, probably a holdover from my younger days.

Clearly one of my challenges is not enough sleep. I've trained myself (inadvertently) to average 5-6 hours per night. I've got to get serious about fixing this.

 

[BeDJ]

Wrong thread.

 

[Atom Smasher]

squats, bent over rows, bench press, military press etc.

Thanks brad, good advice but my main challenge is that I had back surgery for a fractured back almost a year ago and therefore can't do bent over rows or squats. I sure wish I could.

I'm able to do bench presses, lat pulldowns, starting to do deltoid side-raises with dumbells, and curls with a preacher bench only. I also walk a mile a day on my treadmill.

Not bad for a guy who broke his back recently! It would be cool if I could get myself into a condition where I could do light squats, as even starting off with a bar would be better than nothing at all.

I'm taking your advice... 2 main workouts a week, and a third day that I'll play around with as I add more exercises.

I've always noticed, even in my younger days, that 3X per week tended to get my joints sore and I just had that feeling that I wasn't recovered enough for another workout (muscle-wise).