Making up a missed workout

[Mommie2Hottie]

I was out of the gym for two days, on top of my two days of rest. How do I make up the lost workouts?

My split is:
MON-bis&tris
TUE-shoulders
WED-legs
THU-back
FRI-chest

I made it back to the gym today and considered doubling up on a couple of my days, bis, tris, and shoulders today, legs tomorrow, and supersets of back and chest on fri.

Is this to much work? Could an intense three days of weightlifting be a positive? Should I have just stuck with my original split and consider it a week of rest for my bis, tris and shoulders?

Thanks for your input.

[shortz]

When I miss a day of training, I just continue on with my regular workout. It's ok to miss certain body parts only once in a while. No need to double up.

[Stonecold54]

Don't make up workouts. Just accept that you missed them and move on. In fact its probably a good thing for most people as they usually train to often. you should be taking more days off anyways. 5 days a week is too much.

[bad14u]

Originally posted by stonecold54
Don't make up workouts. Just accept that you missed them and move on. In fact its probably a good thing for most people as they usually train to often. you should be taking more days off anyways. 5 days a week is too much.

:agree:

[rowdy26]

Originally posted by shortz
When I miss a day of training, I just continue on with my regular workout. It's ok to miss certain body parts only once in a while. No need to double up.

[shortz]

Originally posted by stonecold54
5 days a week is too much.

although 5 days is excessive, this is a women we are talking about and women can generally get away with things that men cannot. 4 days is a good place for a woman and volume training generally works good too.

[Stonecold54]

Originally posted by shortz
although 5 days is excessive, this is a women we are talking about and women can generally get away with things that men cannot. 4 days is a good place for a woman and volume training generally works good too.

if anything women should workout less than men since they have less natural horomone levels. of course if the women is not really training with any sort of intensity then the overtraining deficit will build up slower thus giving the impression of not overtraining. and psychologically volume does work better since a higher number of women believe that a higher intensity workout will lead to the "bulky" look (even though higher intensity would work better for their goals).

[Mommie2Hottie]

5 days is too much? I really enjoy this schedule because I feel that I am getting a more focused, thourough, intense workout per body part. I lift for about an hour. My sets are slower paced because I want each rep to count and I want to maintain my form throughout the exercise.

If I only lift 3-4 days, will I have to have longer sessions?

I do have a realitively clean diet. I get 7-8 hours of sleep a night and sometimes I catch a cat nap in the afternoon. If I'm really feeling fatigued, I do take an extra day or two for rest. Heck, I even go for a full body massage once a month. Aren't these decent measures to help prevent overtraining?

[Stonecold54]

Originally posted by Mommie2Hottie
5 days is too much? I really enjoy this schedule because I feel that I am getting a more focused, thourough, intense workout per body part. I lift for about an hour. My sets are slower paced because I want each rep to count and I want to maintain my form throughout the exercise.

If I only lift 3-4 days, will I have to have longer sessions?

I do have a realitively clean diet. I get 7-8 hours of sleep a night and sometimes I catch a cat nap in the afternoon. If I'm really feeling fatigued, I do take an extra day or two for rest. Heck, I even go for a full body massage once a month. Aren't these decent measures to help prevent overtraining?

not according to the science behind overtraining. I have about a million posts stating my position in the training area if you want to peruse them. Do a search under GAS or General Adaptive Syndrome.

[Mommie2Hottie]

Thanks Stonecold, I will definately give it a look.

[bad14u]

Originally posted by Mommie2Hottie
Thanks Stonecold, I will definately give it a look.

:agree: Listen to SC...he knows his shit!