Is a full body workout 2x a week enough?

Discussion in 'Health & Fitness' started by pmata814, Mar 6, 2008.

  1. pmata814

    pmata814 Professional

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    I really want to get in shape and I know that, along with a healthy diet and cardio, lifting weights is very necessary to accomplish my goal. I was thinking of a workout schedule like this:

    Mon--Weights (full body)
    Tue--Tennis
    Wed--Cardio (Elliptical)
    Thurs--Weights (full Body)
    Fri--Cardio (Elliptical)
    Sat--Tennis
    Sun--Rest

    What do you guys think, would 2x a week be enough? If so how many exercises per body part should I do? Someone told me once that doing less than 3 exc. per body part was just a waste of time. But that would make one very long full body workout.


    P.S.
    I am a 3.5 player, I weigh 265 lbs. and I am setting an intermediate goal of 240 lbs. Thank you for any suggestions you might have. I greatly appreciate it.
     
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  2. tricky

    tricky Hall of Fame

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    2x-a-week full body is fine. Remember to choose big movements and go for strength progression.
     
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  3. snoopy

    snoopy Professional

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    Why don't you skip the cardio and just play hard when you hit the courts? It will give you extra motivation to chase down shots.

    If you feel you're not getting a sufficient workout form your tennis (I feel that way sometimes b/c I always hit the ball into the net) then do the cardio.

    Your body, especially your joints, needs rest.
     
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  4. J011yroger

    J011yroger G.O.A.T.

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    ^^^ I subscribe to the "Workout to play tennis, don't play tennis to workout" theory.

    But I am a much more serious player than most recreational guys. So I have that in mind.

    J
     
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  5. stormholloway

    stormholloway Legend

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    Elliptical is pointless to me. Use tennis as your cardio. Hit the weights instead of elliptical. Or do something more intense than elliptical. You can burn way more fat doing other things like medicine ball work, bag training, jumping rope etc.

    I always feel like people do elliptical because it's easy and doesn't hurt. But if you want to lose fat and get in shape you have to feel some pain.
     
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  6. wao

    wao Professional

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    Hit the weights and use some form of cardio. My work out routine is I do 20 minutes of cardio prior to my lifting 3X per week. I try and be on the courts at least twice - three times a week and a day off. I am also trying to get back into shape after two ACL surgery's and rotator over the past two years.
     
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  7. iradical18

    iradical18 Professional

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    Eliptical is fine. When I was at your weight I didn't do much on the treadmill because it hurt my joints. I would never tell you to use tennis as your only form of cardio, continue eating a good diet and when you shed a few pounds move up to something more taxing.
     
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  8. pmata814

    pmata814 Professional

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    I would love nothing more than to use Tennis as my sole source of cardio but there's no way my shins could take that beating. If I even try to play 2 days in a row I'm out for the rest of the week because of shin splints. The same would apply to jogging or any other type of high impact exercise that's why I resort to elliptical (besides, I didn't buy a $6,000 efx TB Arctrainer for nothing right :))

    So far nobody has commented on how many exercises per body part. I would really like to know your opinions on this.
     
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  9. pmata814

    pmata814 Professional

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    From your post in another thread I saw that you've lost over 70 lbs! Congrats! Would you mind sharing what kind of a routine you were following?
     
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  10. superman1

    superman1 Legend

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    Most of your exercises won't isolate one particular body part. Compound exercises will hit a bunch of different muscles, and there will be some overlap. Squat, bench press, deadlift, shoulder or incline press, and rows are always musts, and you can gradually add to that some other stuff like dips, pull-ups, crunches, calf-raises, tricep work, curls, lateral raises, etc. Some people grow best with low volume, some grow best with high volume, but everyone should start low and go from there depending on how they are progressing.
     
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  11. tricky

    tricky Hall of Fame

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    More is better, but even just one exercise per region is adequate. There's no real hard and fast rules, because in a full body routine, you're going to be limited by weak links. Most people have a tough time executing heavy squats and heavy deads in the same session, though there are ways to schedule that.

    My rule of thumb is that there should be at least twice as many total leg and back work sets (which could a variance between exercises and sets/exercise) as there are for the upper torso/trunk. Otherwise, the program lacks balance.
     
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  12. stormholloway

    stormholloway Legend

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    Exercises per body part all depends on how many sets per exercise you do. I do many sets and few exercises. Just a preference.
     
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  13. stormholloway

    stormholloway Legend

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    Interesting. So you do more sets for back and legs because they are larger? That might be why I'm lagging in leg growth.
     
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  14. tricky

    tricky Hall of Fame

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    It just puts exercise priority where it should be, limiting the temptation to do 20 different exercises to "work that biceps peak."

    I try to keep it simple on this forum, since my ideas on workout design can be really involved. Just as I imagine it is with Ano, if you were to pay him as a trainer and have him put together a complete programme.

    Well with legs, the #1 thing really is load progression or increasing the weight. You're using machines, and so you want to also lower the depth to the lowest point where it doesn't affect your lower back. If you want to improve hamstring development, SL DL is one of the best for that.
     
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  15. stormholloway

    stormholloway Legend

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    Stiff-leg deads is all I do for hamstrings. I work lunges into my routine now, 5 sets. The problem is just being so damn exhausted after about 10 sets of legs. Maybe I need to take a breather and then resume.
     
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  16. iradical18

    iradical18 Professional

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    Thanks! Yep, I'm 21 and have been on the weight loss roller coaster for a long time. I have no idea how many lbs I've lost and gained back since I first started trying to lose weight. When I was at my heaviest (320-330 lbs) and just starting out it was my diet that I had to take care of first since I wasn't able to do much exercise. I did my cardio on the recumbent bike until I dropped about 40 lbs and then switched to the elliptical until I got down to about 245 and then I switched to jogging on the treadmill. If you've got any specific questions or want some more details feel free to shoot me a PM/email. I always try to help people who are fighting the same battle as I am :)
     
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  17. tricky

    tricky Hall of Fame

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    Do you do a MWF split, i.e. hit legs once a week?
     
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  18. stormholloway

    stormholloway Legend

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    No. I've got a new split now where I hit legs twice a week. I'm doing legs tomorrow for the second time this week, in fact.
     
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  19. redsoxrock930

    redsoxrock930 Semi-Pro

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    if i were you heres what i would do
    monday upper body weights
    tuesday tennis
    wednesday lower body weights
    thursday tennis or core training
    fri lower body weights
    saturday tennis
    sunday rest

    Also get up 45 minutes early two or three days a week and run some ball busters, it will actually make you feel a lot better during the day then that extra 30 minutes of sleept
     
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  20. J011yroger

    J011yroger G.O.A.T.

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    ?

    J
     
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  21. stormholloway

    stormholloway Legend

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    Ball busters are when someone stomps on your balls a few times. Helps build muscle.
     
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  22. redsoxrock930

    redsoxrock930 Semi-Pro

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    ball busters are kind of like suicides
     
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  23. blubber

    blubber Rookie

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    I don't know how you guys do it.

    I need at least 2 days of recovery before playing tennis and 1 day of recovery after playing tennis.
     
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  24. WBF

    WBF Hall of Fame

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    I used to need this as well. After a few weeks of lifting, I now have no trouble playing the day after lifting, or even later in the same day as lifting. Just need to condition.
     
    #24
  25. blubber

    blubber Rookie

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    Is this so even when you do a leg workout? If I work my legs too soon before tennis, I have no spring or bounce to my movements on the court. I bend my knees less too.
     
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  26. J011yroger

    J011yroger G.O.A.T.

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    When I started I would have no legs after a workout, now I am getting down and digging out low slices with no trouble, despite bike intervals, squats, splitsquats, lunges, whatever.

    Only problems I am still having is serving. After a hard workout, with a lot of tricep work, my arm will crap out mid match. I can still hit groundies fine, but the serve just goes south.

    That should sort itself out aswell.

    J
     
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  27. J011yroger

    J011yroger G.O.A.T.

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    ^^^ Talking about playing directly after, as in driving from the gym, to the courts.

    J
     
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  28. WBF

    WBF Hall of Fame

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    Same here. I could serve well for about 60 balls during practice, but after that my arm got a bit weary and I started to lose control. Legs felt fine though!

    I do completely understand though blubber, the whole reason I started working out was due to a strenuous match an entire day before having a very negative effect on my play in a tournament. Hopefully it won't happen again!
     
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  29. J011yroger

    J011yroger G.O.A.T.

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    Went through 2 hitting sessions, and a rough gym workout, and my buddy calls me up and says his partner cancells, can I play. So of course I say yes.

    We warmed up for 15mins, and played a practice set. I was up 5-3 serving for the set at 40-30. And that was precicely the moment that my arm said "No Mas". Didn't get another serve in from that point on and ended up losing 5-7.

    Gotta build up the arm strength hitting baskets of serves in addition to doing my gym work so I can play 2-3 matches per day in the outdoor season.

    I don't serve nearly enough in the indoor season.

    J
     
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  30. chess9

    chess9 Hall of Fame

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    I can play right after lifting, but not 2-3 hours after lifting. Once the DOMS starts setting in, my game is toast.

    But, usually the next day I'm fine, unless I did a very heavy squat day.

    I don't lift heavy during the season either. I think it's counterproductive. Get the heavy base work done in the Winter and maintain during the season, IMHO.

    -Robert
     
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  31. stormholloway

    stormholloway Legend

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    Not a bad strategy Robert, but I think if you are truly lifting heavily then you absolutely shouldn't be able to play tennis with any degree of competence.

    When I've tried this I play like a) I've taken a lot of codeine or b) I've never played before. My coordination is totally off. If you're truly attacking a muscle in the gym, tennis should be out of the question for the next 12-20 hours.
     
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  32. Mister G

    Mister G Rookie

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    Tennis after a workout? Hell no. I can barely walk after I do my legs/calves...
     
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  33. chess9

    chess9 Hall of Fame

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    No, I can't play well right after lifting, but if I try later in the day I can barely move, so playing is a total waste of time and I don't do it. I rarely play right after lifting, and if I do it's nothing important.

    I do not recommend lifting and playing on the same days. We are all different, of course, but even young guys will need at least one day to recover, and most of us really aren't fully recovered from a hard workout within 48 hours. If you recover slowly, you might benefit from split routines.

    -Robert
     
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  34. stormholloway

    stormholloway Legend

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    If you're lifting legs especially, you need to leave your legs to grow. The leg muscles will be growing for the next 72 hours or so after that.
     
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