If you can handle 6-7 days of 1 hr (or so) workouts weekly, you can try putting in 3 days of heavy weights/ big movements. Never two weights days in a row in our view.
This is a way to get past whatever strength plateau you might have reached, or to jump start a program. Try it as an experiment. It is working for me.
There are all sorts of ways to schedule your routines, but they must be planned. Typical programs are listed here at Old Schoool Trainer.
A regular weights program for me is not for body-building, just for the strength component of general fitness, and to slow down entropy:
Monday: Barbell squats (5X5-8), Bench press (5X5 or 6X10), dumbell row (3X10), pull-down or pullups (3x10)
Thurs: Heavy deadlift (5X5-8), Dumbbell bench (4X10), Seated Row (4X10), pull-downs or pullups (4X10)
Sat - A higher-rep (12-20) but not too-light day for me: Leg press (higher reps), Chest press (higher reps), curls + tricep press downs
Note: the first number does not include warm-up set. Always do a brief warm-up set for any weight exercise to avoid muscle sprain.
I am still giving it time to see whether this is too much for me, considering that on my two calisthenics days I am doing pushups, burpees, body weight squats, kettlebell lunges, box step ups, hand weights, kettlebell swings, kettlebell deads, inclined pulls, etc. - and stair machine on one of my cardio days.
My point concerns what amounts of recovery and nutrition are needed for constructive recovery/rebuilding in my program, given my age (ummm, over 50...but I don't look it). Generally speaking, a cardio day is considered active recovery so it's good to sched. that on a day before big weights.
