Bodybuilding Workout Frequency

by Martin Rigby
(Gloucester, England)

Question: Bodybuilding Workout Frequency... Hi guys I am a 29 year old ex-martial artist who has been out of physical training for a few years due to major depression and chronic fatigue.


I am now looking to start bodybuilding and maybe try some powerlifting as I always enjoyed working out with weights when into the karate/judo.

Just to let you know, I prefer full body workouts as they seem more convenient and less stressful than split routines.

My problem is that due to my illness I struggle to last to the end of long workouts now. I either run out of energy or find it too daunting and end up training too light.

I make sure to eat enough, take protein, vitamins, minerals and creatine, rest adequately etc., but still seem to tire far too quickly, so I am wondering whether to split my workout in half so it can be done more quickly.

As I aim for 3 full body workouts per week this would then mean training 6 times per week, but only for 30-35 mins of lifting each workout.

Would this be a good idea or is it likely to overtrain my central nervous system and make things even worse? Many thanks for your advice.

Answer:
"I am a 29 year old ex-martial artist who has been out of physical training for a few years due to major depression and chronic fatigue."

If you've been out of training for a few years, start out slow and workout every other day, or just a couple times per week.

"I am now looking to start bodybuilding and maybe try some powerlifting as I always enjoyed working out with weights when into the karate/judo."

Don't jump into power lifting just yet, pace yourself.

"I prefer full body workouts as they seem more convenient and less stressful than split routines."

Bodybuilding workout frequency... Full body workouts are good to start out with. Do it 2 or 3 times a week, and then slowly build the intensity to where you are isolating individual muscle groups more thoroughly later down the road.

"My problem is that due to my illness I struggle to last to the end of long workouts now. I either run out of energy or find it too daunting and end up training too light."

Take longer rests in between sets. Or, use lighter weight, but, make the exercise harder by moving the weight 2 seconds up, and then 2 seconds down.

"As I aim for 3 full body workouts per week this would then mean training 6 times per week, but only for 30-35 mins of lifting each workout."

Training 3 times a week is much safer in your case.

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