Strength training question

[Anonymous]

I do about 40 min of strength training 3xs per week. If my goal is to look toned and weight loss, am I better off doing a split (Eg biceps/triceps one day, legs another etc) OR should I do circuits (Eg. Biceps/legs/triceps legs)? Would love suggestions/thoughts.

[Anonymous]

If general tone and weight loss are the goals, then probably focus on the big lifts that engage the most muscles at once: deadlift, squat, chest press. You’ll get biceps/triceps work done with those and the big lifts will be the more efficient use of your time.

I do each of those big three 3x a week and that seems to work well.

[Anonymous]

If your goal is to look toned and lose weigh then nutrition should be your top priority. Diet is the main driver in fat loss

For strength, muscle maintenance and muscle gain I like upper and lower body splits. So 2x/week upper and 2 lower.

[Anonymous]

If you are lifting 3x a week do either full body every day or upper/lower/full body. You want to hit each muscle group 2-3 times a week. And as already mentioned, losing fat will come down to a calorie deficit.

[Anonymous]

Anonymous wrote:If general tone and weight loss are the goals, then probably focus on the big lifts that engage the most muscles at once: deadlift, squat, chest press. You’ll get biceps/triceps work done with those and the big lifts will be the more efficient use of your time.

I do each of those big three 3x a week and that seems to work well.

NP - the only downside of the big three is that it lacks an upper body pull exercise, i.e., something that engages the back/biceps. Adding in some kind of row would take care of that.

Ultimately, OP, visible “tone” (muscle definition) is just as much about low body fat as it is about the muscles themselves. Achieving that requires different things for different people and it’s not clear what you need to do to get there.

[Anonymous]

I agree with PP, at 3x week I would do one upper, one lower, one full body.

[Anonymous]

I do a whole body session every time I lift. They are great for building strength and weight loss. They build strength with less risk of over-exertion or injury. My goal is 3 X per week, but my work schedule is unpredictable and sometimes my hours at work are long. A whole body workout lets you make sure you hit everything at least 1-2 times per week, if life gets in the way.

Samples: https://www.menshealth.com/uk/building-muscle/a28433729/full-body-workouts/

https://nothingbarredfitness.com/the-perfect-workout-plan-for-beginners/

[Anonymous]

HIIT circuits works for me.

[Anonymous]

Anonymous wrote:I do about 40 min of strength training 3xs per week. If my goal is to look toned and weight loss, am I better off doing a split (Eg biceps/triceps one day, legs another etc) OR should I do circuits (Eg. Biceps/legs/triceps legs)? Would love suggestions/thoughts.

I strength train 3xs a week, hitting each major body part using push/pull motions. Example leg press, chest press, deadlift, squats, seated rows,

[Anonymous]

Another option for three days/week workouts that gives recovery time in between:

Week one:
Monday lower body
Tuesday rest (maybe take a walk, no strength training)
Wednesday upper body
Thursday rest
Friday lower body

Week two:
Monday upper body
Tuesday rest
Wednesday lower body
Thursday rest
Friday upper body

Week three go back to week one and repeat

[Anonymous]

I prefer HIIT workouts that do multiple muscle groups (there are a bunch on youtube that utilize weights). I don't really understand the focus on one body area at a time, unless you are a body builder.

[Anonymous]

What does toned mean for you?