Going from training 3 days/week to 4 days/week
I've been training three days per week for about two months now and feel that I want to increase the amount of training I do. From mon - wed - fri, to mon-tue-thu-fri. Currently I have a two day training routine with 8 exercises each. Mainly kettlebells, but a few machine exercises aswell.
What do I need to think about?
For example, I'm concerned about overtraining muscles.
Training the same musclesgroups two days in a row, is that bad?
If I still have soreness in the muscles from training the day before, is there a danger in training again?
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In general, you should refrain from training the same muscle groups on consecutive days. For example, you can split it up based on push vs. pull muscles (Push: chest, shoulders, tris, Pull: back, bis), upper vs middle vs lower body, and so on. Allow your muscles to have the proper recovery time to prevent overtraining.
Going from 3 day/week to 4 day/week typically mean you'll lose a day of rest in between the training days. So you'll need to plan your exercises a bit more. I google a bit and found this plan to start from. It has set up different musclegroups on different days, so that you should have time to rest before exercising the muscles again, even if you are training two days in a row.
I found that I wanted to add some more kettlebell exercises, since I found those to be fun and raise the cardio quite alot. Those tend to work alot of muscles at the same time, so I put them in on tuesdays and fridays, i.e before resting days.
If you are like me, and you are, you typically have a set amount of time for you workout so I found that six exercises was optimal with four sets each.
So what I ended up with was the training schedule below. The musclesgroups are separated enough to not give me issues.
Monday
Shoulders, Alternating Kettlebell Press
Shoulders, Dumbbell Lateral Raise
Shoulders, Dumbbell Shoulder Shrug
Triceps, Barbell Lying Triceps Extension
Shoulders, Barbell Up Right Row
Triceps, Cable Triceps Pushdown
Tuesday
Upper Legs/back, Kettlebell two hand swing
Shoulders, One Arm Kettlebell Snatch
Back, Barbell Deadlift
Back, One Arm Dumbbell Row
Abs, Ab Crunch Machine
Forearms, Kettlebell, bottoms up
Thursday
Chest, Dumbbell Incline Bench Press
Chest, Dumbbell Incline Fly
Chest, Bench Press Machine
Biceps, Dumbbell Incline Hammer Curls
Biceps, Barbell Curl
Biceps, Bicep Curl Machine
Friday
Shoulders, One Arm Kettlebell Snatch
Upper Legs, Front Squats With Two Kettlebells
Upper Legs, Leg Press Machine
Upper Legs, Leg Extensions
Lower Legs, Calf Press on Leg Press Machine
Lower Legs, Seated Calf Raise
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