Weightlifting question for RunningArts and other runners who lift

I find that circuit training helps me a lot in terms of injury prevention and adding some tone, but not mass. I lift 2-3 times/week, but usually 2. I also do basic core and plank exercises every day. These don't tire me out and I can see how leg lifting would definetely tire me out, I try to avoid that and even squats.

Arm raises (front and lateral), Running arms, tricep extensions, etc...

super huge guy wrote:

Does lifting once a week do anything? I have been doing that. I just focus on legs. I'm 44. I find that I'm sore and gaining just a little strength.

For many people, training each bodypart once per week is close to an optimum frequency. The problem is that it is difficult to do justice to the entire body in one session without feeling very tired and sore for several days after your lifting day.

Anything is better than nothing but why only focus on the legs and why only once a week? Lifting only once a week you're not going to gain much strength and you'll be more sore as you don't have enough frequency. Would running once a week provide you the results you want? What if you were a beginning runner? Wouldn't running just once a week leave you sore?

Here's an idea:

Do a total body routine three times a week lasting around 45 minutes total somewhat similar to the following:

Horizontal Press (BB or DB bench press, incline bench, pushups, machine, etc)

Horizontal Pull(DB or BB Row, inverted row, seated row and variations, machine, etc)

Vertical Press (DB or BB Shoulder Press, machine, other varations such as arnold press, etc)

Vertical Pull (lat pulldown variations, pullup varations, hi row, etc)

Quad Dominant Leg (squat, leg press, short Step Up, short lunge)

Ham Dominant (deadlift, rdl, glute ham raise, hi step up, long lunge)

Bicep Exercise (curls, lots of variations)

Tricep Exercise (extensions, lots of variations)

2-3 sets, 10-15 reps, total of 8 exercises, 60-90s rest.

Alan