Thread: Weight training

I've recently started weight training again after stopping because all the heavy lifting was getting to my joints. Now, I know you're supposed to give your muscles time to heal themselves, I think its like 36 hours or something like that?

My question is, would 24 hours suffice? I'm only able to attend the gym mondays, wednesdays, and fridays, and I just go for a whole body workout, focusing mainly on my upper body. On
tuesdays and thursdays, I hit the stairs, am I giving my body enough time, or am I just slowing down my progress?

I don't lift heavy weights, I tend to do about 15 reps x 3, working on my muscle tone rather than bulking up (that comes next).

Well, I'm looking into putting on some mass (15-20 lbs), but its just that my gym days are limited to 3 a week, which I realize is plenty.

I'm trying to come up with a routine that suits my schedule, and I've come up with a rough plan, lemme know what you think:

Mondays: 3:00 PM to 4:30 PM - weight training (upper body)
Tuesdays: 9:00 AM to 11:00 AM - Stairs
Wednesdays: 3:00 PM to 4:30PM - weight training (lower body)
Thursdays: 12:00 PM to 2:00 PM - Water training
Fridays: 3:00 PM to 4:30 PM - weight training (full body)
Saturdays: 8:00 AM to 10:30 - Stairs & Sprints w/ chute

When I work on my lower body, really spend most of the time working on my abs (which I don't do when I work on my upper body), my legs are in pretty good condition, so its really not a concern of mine. I think I defiantly need to work on a nutrition plan though.

No more pizza/beer/ice cream

Hey
First post here, I am a gym instructor, weight lifter and wrestler from Australia.
Here is what I would do:

MON: Chest / Triceps
TUES: Stairs
WED: Back / Biceps
THURS: Water training
FRI: Legs / Shoulders (if you do a lot of sprints I would go easy on the legs but they still need to be done, maybe try sprints only for one week, the next week do 1 day sprint 1 day leg workout)
SAT: Stairs + sprints

Everday: abs (not just crunches, vary it!) and lower back - fitballs and medicine balls are great for these

Make sure you don't over-train your legs, I suggest 72 hours recover for legs. 48 hours is probably better for recovery for everything else but if you do it for example chest/tris on monday then thats a full week before you hit them again.

If you do too many body parts in one day you can't focus properly on each. Also because I guess you are training for sports goals, do a 3010 tempo on your exercises meaning; 3 seconds on the resistive or eccentric contraction, 1 second on the force movement or concentric contraction (ie - bench press 3 on way down, 1 on way up).

Also it is a myth that low weight, high reps will promote muscle tone. Muscle tone is fat loss. ie the ability to see the muscle underneath the fat. Also always train to complete muscle failure in each set BUT make sure it is failure with PERFECT FORM, if your form degrades, stop the exercise!

I hope this makes sense, feel free to ask any questions.