Hi and thanks for all the knowledge you are getting into the public domain.I have been training with weights as well as generally trying to get aerobic exercise through my exercise bike and walking.I am planning to join some friends from the beginning of April onwards on Saturday mornings for what will be some very competitive bike rides probably about 45miles with lots of bouts of high intensity efforts.I currently just lift on a Sunday afternoon but want to expand my weightlifting to two sessions weekly.I have basically two questions firstly is Tuesday the best day for me to field the extra session (I will still be feeling fatigued from Sunday weightlifting but thereafter will have 96 hours to recover before the strenuous cycling or Wednesday which will allow me more recovery prior to the workout but less before the weekend cycling.If I train Tuesday I will do cycling training Wednesday and Thursday in preparation for Saturdays effort.
Secondly if my Tuesday workout is all body like Sundays but I utilise different movements like dumbbell rows instead of barbell rows,Swiss bar bench instead of standard,cambered bar curls instead of straight,safety squat bar in place of low bar will I experience a reduction in post training stiffness and soreness or would I be better able to experience less discomfort if the movements were identical (I intend the Tuesday workout to have more reps per set and less weight on the bar than Sunday.
Thanks and apologise for the lengthy post
If I am understanding correctly it sounds like you are debating between
Sunday lift
Tuesday lift
Wednesday cycle
Thursday cycle
Saturday cycle
Sunday lift
Tuesday cycle
Wednesday lift
Thursday cycle
Saturday cycle
I honestly think the best way to figure this out for yourself is to try them both and see which you prefer and tolerate better, as it’s quite difficult to confidently predict this in advance without knowing anything else about you. If it were me, I’d probably choose the second option, but others may feel differently.
Regarding the second question, I would chose the different exercise variations rather than keeping everything identical. Movements do not need to be absolutely identical to experience the repeated bout effect.
Thanks Austin I will as you suggest trial both patterns to see which feels/works best and greatly reassured that the exercise variation should have no negative effect on creating the RBE look forward to feeling less battered lol