another dumb question from me...

[circusgirl]

Spatts pointed out over on the training board I had a fairly crappy split planned, as I was trying to cram Westside into3 days a week.
The rationale for my split change was that I was trying to adapt my diet and also shed some body fat and wasn't going to see strength gains, and also fear of not training hard enough (duh).

I NEED a day off and I have karate 3 times a week.

How about I do 3 westside workouts a week, so that the 4-workout weekly cycles are spread over a longer period? Anyone here try this, or does that leave some workouts too far apart?
Training days are Mon, Tues and Thurs.

 

[spatts]

There's no doubt that you could get all the same components in as Westside in 3 days, but I don't think you should do it at the expense of sacraficing a section of your body. Dropping one of the four days is different than splitting that same 4th workout over the other 3 days or combining days. You could do a day of speed, and hit the whole body and then have 2 ME days. I dunno....probably lots of ways to mix it up. Hopefully someone in here who adds speed to their routine, and works out 3 days a week, will have a better suggestion.

 

[latinus_spicticus]

Don't beat yourself up over something like this.

George halbert benches a ton at around 200lbs of bodyweight, and he does not follow the westside split. He only does a ME bench day every 10 or so days, to my knowledge.

My advice to you... do an every other day workout (ie. Mon-- ME squat/DL, wed-- ME bench, Fri-- DE Squat, Sunday, DE bench, Tuesday, ME squat/dl, etc.) OR just do a Mon/Wed/Fri split and rotate the 4 workouts in as you feel like. It really won't make that much of a difference, unless you are competing against nationally ranked PLers.

You will do fine and become very strong, just follow your instincts and listen to the wisdom of spatts and others on this board.


edit


EDIT: You do a Monday, Tuesday, Thursday split. I would do this:

Week 1. Monday DE Squat/DL. Tues DE Bench. Thurs ME Squat/DL

Week 2 Monday ME Bench Tues DE Squat/DL. Thurs DE Bench.

Week 3 Monday ME Squat/DL. Tues ME Bench. Thurs DE Squat/DL.

Week 4 Monday DE Bench. Tues ME Squat/DL. Thurs ME Bench.

Week 5 will a repeat of week one. So you will be on a monthly cycle, so to speak. Just hit the weights hard and your numbers will go up.

Peace.

 

[circusgirl]

thanks folks! Re the last post - that's what I was thinking, having 3 workouts a week BUT not skipping any of the westside ones, just thinking 4 workouts in 10 days rather than in 7. So, a rotation like the one above, with 3 sets of 4 workouts taking 4 weeks rather than 3.

 

[latinus_spicticus]

Hit it.

That means, go with what you can use. Honestly, hitting the 4 ME/DE days over 10 instead of 7 days is not going to significantly inhibit your progress, unless you are at a very high level of strength.

Good luck in your training.

Peace.