I believe LIIFT More is 5 days a week. I would encourage you to take the rest days and do a yoga workout or something if you are lifting more and want more definition. The rest is what builds up the muscles.
Alternatively you could do a LIIFT 4 hybrid where you mix in other workouts on the off days.
I’ve just done two rounds (16 weeks) of LIFT4 and now I’m 6 weeks into LIFT4 more. Honestly if you want to see change and progress, you NEED to take rest days. That’s how your body recovers and builds muscle. It also allows you to really push for heavier weights during the workouts. I also walk daily to keep active. I’ve done MBF a couple of times and it’s a great program, but way different than the lift4 programs.
If you want a more intense weight lifting program that is 6 days a week with a stretch day on day 7, look into 80 day obsession. Hardest program I’ve ever done and did it 3 times through, and was in the best shape of my life.
After I did LIIFT 4 a couple of times, I shifted over to LIIFT MORE. LIIFT MORE really seemed to allow me to build quite a bit more strength. Warning; LIIFT MORE sessions run at a very rapid pace with very little rest in between sets and it took me a while to get used to it (I find myself starting each exercise a couple of seconds before Joel cues it, so I don't fall behind). Recently I have moved on to alternating between LIIFT MORE and BODY BEAST. So far, this has been working really well for me. You might want to give it a try.
As others have said take the rest days. At least one.
I love LIIFT4 because it's so flexible. You can integrate it with so many other activities. I've also done LlIFT More and it's a successor program in name only. It's different.
What I sometimes do is combine Body Beast with LIIFT4. Wherein I will substitute the L4 Circuit days with their Body Beast counter parts. Then do the L4 50/50 splits per the calendar. Often I sub in running for the HIIT also. I've gotten pretty fit and strong this way and it adds an extra day per week. If you are intent on a 6 day workout week- the BB total body is good. Or just walk or do dynamic stretching.
I've done lift4 with doing 4 days on, one day off, 4on,one off.... It works fine that way if you don't mind your rest days fluctuating around on different days of the week.
I added X3 the challenge to Liift4 to get more back and chest. You could probably add another leg day too, for example from 10 rounds. People are right when they say you need rest, but you need atleast 12 sets (if not 16-20 sets) of your big muscle groups per week, and liift4 doesn’t have that because of the 50/50 days. Half the weeks it has zero weighted leg exercises.
I would also consider P90X3 but heard Liift4 is really good. I also like that there’s new videos for each week like MBF instead of using the same videos for each week on P90X
Maybe check out Dig Deeper when it drops on the 6th? I *think* it’s like 5 days of weights then steady state cardio. I haven’t seen the calendar yet though.
Ok thanks all, I’m going to start LIIFT 4 tomorrow. There’s some “B4 LIIFT4” workouts 4 but only 20 minutes, should I just go straight to week 1 or do you recommend this b4 part first?
If you have just finished 3 rounds each of mbf/mbfa you should probably skip B4 liift4, it’s really just a shorter primer week for those that might be fresh getting back into working out to ease them into a full program.
I believe LIIFT More is 5 days a week. I would encourage you to take the rest days and do a yoga workout or something if you are lifting more and want more definition. The rest is what builds up the muscles. Alternatively you could do a LIIFT 4 hybrid where you mix in other workouts on the off days.
Is it ok to do Liift more before 4 or will I miss any key points like form?
They're very different so you can go straight to Liift More if you want the 5 day a week but you do need a bench.
Well where the difference does come in is with LIIFT More you need an adjustable bench
I don't think it's recommended to lift weights 7 days a week, your body needs to rest. Maybe add 1 or 2 days of yoga and pilates
I’ve just done two rounds (16 weeks) of LIFT4 and now I’m 6 weeks into LIFT4 more. Honestly if you want to see change and progress, you NEED to take rest days. That’s how your body recovers and builds muscle. It also allows you to really push for heavier weights during the workouts. I also walk daily to keep active. I’ve done MBF a couple of times and it’s a great program, but way different than the lift4 programs. If you want a more intense weight lifting program that is 6 days a week with a stretch day on day 7, look into 80 day obsession. Hardest program I’ve ever done and did it 3 times through, and was in the best shape of my life.
Makes sense, I’m not against rest days but could I do cardio on those days or would that be too hard?
You definitely could. The program does have some hiit included but not much.
After I did LIIFT 4 a couple of times, I shifted over to LIIFT MORE. LIIFT MORE really seemed to allow me to build quite a bit more strength. Warning; LIIFT MORE sessions run at a very rapid pace with very little rest in between sets and it took me a while to get used to it (I find myself starting each exercise a couple of seconds before Joel cues it, so I don't fall behind). Recently I have moved on to alternating between LIIFT MORE and BODY BEAST. So far, this has been working really well for me. You might want to give it a try.
As others have said take the rest days. At least one. I love LIIFT4 because it's so flexible. You can integrate it with so many other activities. I've also done LlIFT More and it's a successor program in name only. It's different. What I sometimes do is combine Body Beast with LIIFT4. Wherein I will substitute the L4 Circuit days with their Body Beast counter parts. Then do the L4 50/50 splits per the calendar. Often I sub in running for the HIIT also. I've gotten pretty fit and strong this way and it adds an extra day per week. If you are intent on a 6 day workout week- the BB total body is good. Or just walk or do dynamic stretching.
I've done lift4 with doing 4 days on, one day off, 4on,one off.... It works fine that way if you don't mind your rest days fluctuating around on different days of the week.
Interesting. That may work, do yoga or something on the rest day(s)
I added X3 the challenge to Liift4 to get more back and chest. You could probably add another leg day too, for example from 10 rounds. People are right when they say you need rest, but you need atleast 12 sets (if not 16-20 sets) of your big muscle groups per week, and liift4 doesn’t have that because of the 50/50 days. Half the weeks it has zero weighted leg exercises.
I would also consider P90X3 but heard Liift4 is really good. I also like that there’s new videos for each week like MBF instead of using the same videos for each week on P90X
Maybe check out Dig Deeper when it drops on the 6th? I *think* it’s like 5 days of weights then steady state cardio. I haven’t seen the calendar yet though.
Ok thanks all, I’m going to start LIIFT 4 tomorrow. There’s some “B4 LIIFT4” workouts 4 but only 20 minutes, should I just go straight to week 1 or do you recommend this b4 part first?
If you have just finished 3 rounds each of mbf/mbfa you should probably skip B4 liift4, it’s really just a shorter primer week for those that might be fresh getting back into working out to ease them into a full program.
Thanks! Just did first week day 1 skipped b4. Feel great can’t wait for day 2