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Help !!!

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troot
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2006/07/17 22:25:23 (permalink)
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Help !!!

Hi folks,
just joined the forum as have decided to get my fat ass into decent shape I really need some help as to decide how to set up a good training regime for myself.
I work as a nurse and as a result of this I work a 12-13 hour day 3-4 days per week. Sometimes all my shifts run together and because of this I dont know where to begin with a training regime as after a shift and cycling home not fit for much except a shower and my kip !

Can I do all my weight training on my days off, or would this not give my muscle time to recover and grow ? I cycle to and from work which is about 6 miles each way - is this enough cardio ?

Any help would be very much appreciated,

Cheers,

Troot
#1

8 Replies Related Threads

    scruffy
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    RE: Help !!! 2006/07/17 22:46:57 (permalink)
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    hi mate and welcome to the board, can you give us a bit more clue on how many consecutive days you can train and what days you cant ...
    #2
    troot
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    RE: Help !!! 2006/07/18 21:47:50 (permalink)
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    Thanx for the welcome Scruffy. My off duty varies from week to week mate. This week I work Mon, Tues,Sat Sun............ Next week I work Mon, Thurs, Fri,............... Then Mon, tues, wed.

    As you can see my shifts are all over the place This is my problem at the mo - comes wi the job unfortunately !!
    Training isn't a prob on days off as gym near @ hand - just not sure on how much good or damage I would do training on consecutive days?!?!?
    #3
    wiffers
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    RE: Help !!! 2006/07/18 23:39:56 (permalink)
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    Not a problem training consecutive IMO ... just split routine.

    Maybe a 3 day:

    legs/abs - chest/triceps/shoulders - back/biceps/traps

    or 4 day:

    legs/abs - chest/triceps - shoulders/traps - back/biceps

    or 5 day:

    quads/hams - chest/triceps - abs/calves - shoulders/traps - back/biceps

    That's what I've been doing - all working well

    Just try one, see how you get on. I do my 5 day 5 days in a row (weekends off) and find it find. Usually takes arounf 40-45 minutes, 3-4 exercises each 3x6 based on compounds

    Raw dead Lift 320kg
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    #4
    CoVetous
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    RE: Help !!! 2006/07/19 00:27:13 (permalink)
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    When i was just starting out i did a routine like this. WORKED GREAT

    legs/abs - chest/triceps - shoulders/traps - back/biceps
    #5
    MT2006
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    RE: Help !!! 2006/07/19 00:46:35 (permalink)
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    ORIGINAL: CoVetous

    When i was just starting out i did a routine like this. WORKED GREAT

    legs/abs - chest/triceps - shoulders/traps - back/biceps



    Yh, I'v always came back to that split. Works great for me, I just change the exercises around every so often
    #6
    troot
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    RE: Help !!! 2006/07/19 10:44:05 (permalink)
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    Thanx guys, This info is much appreciated. Think I will try the four day split suggested by yourself Wiffers as this would suit my off duty most weeks - I can juggle it about on the weeks that are a prob.

    Once again thanx for the help guys,

    Troot

    P.S do you think the 3 or four days cycling is enough cardio ?
    #7
    jess1eb
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    RE: Help !!! 2006/07/19 14:32:40 (permalink)
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    I would think that was enough cardio for now, sort out the diet and weights and give them a couple of months to kick in then decide if you need more cardio
    #8
    troot
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    RE: Help !!! 2006/07/19 16:32:02 (permalink)
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    Thanx jess1eb. Will give this programme a wee while then and see how I get on.

    cheers,

    Troot
    #9
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