Due to a recent house purchase i have had to reduce my training to a more intense weights session....... then five days later a cardio/bodyweight only routine.I am surprised to find that after 6 months of this i have no aches and pains,have gained muscle AND trimmed up.So what am i worried about? i am wondering if this reduced but more intense workout may leave me suseptable to an unexpected injury through my lack of more regular training. I always warm up well and add weight only when deserved.
I am 43. my routine has me rest only 0ne minuite between sets and move as quick as possible to the next exercise and consists of;
3x10 squat
2xweighted pull ups for max reps
2xweighted dips for max reps
2xseated overhead press for max reps
1x25 reps dumbell shrug plus short timed hold
4 mins of weighted crunches.
Total time around 40 mins with warm up and cool down.
my cardio/weights routine consists of 25 mins on cross trainer followed by bodyweight pull ups followed immediately by bodyweight dips for 2-3 sets of each all done alternately back to back. I then do a few overhead presses, curls and some weighted crunch sit ups.
My job involves a lot of walking and climbing (oil refinery ) so i dont really need any more cardio.sorry its a long post with a short question.Keep up the good work everyone.
Paul
Answer:
Paul,
Sounds to me like your doing fine. About the possible injury, I can only tell you this "It happens to the best of us." I have had my share and some. Best of health and best of luck to you!
Jim Bryan
Remember the adage - quality vs. quantitiy - if you are working hard - and training intensely -- less exercise but harder exercise is fine.. In fact as time goes on , results will be better with less injury ...Keep up the good work ...
Sunir
Hi Paul
I myself have pondered that same question before. Years of experimenting have given me the answer and it is a resounding NO. Strength training once per week has reduced my injuries significantly over the years. I had long painful frustrating injuries that were mainly from poor form and overuse. Since I cleaned up my form and went to reduced training at about the same time I can;'t say for sure which was more important but I would guess they contributed equally.
Bottomline If what you are doing is working well don't change it.
Jim Mardis
Hello Paul. Glad to hear from you again. Your routine looks good to me. You seem to be getting what you want out of it, and that's all that matters. You have chosen enough of good quality movements that injury shouldn't be an issue. One suggestion might be when you have milked these exercises for all they're worth, choose different movements next go around. Maybe substitute dumbbell rows for the pull ups, benches for the dips, etc. All this assuming that you can do different movements safely. Keep on keeping on. Good luck to you.
Patrick
