Question about rest days

RE: Question about rest days (PureNatural)

Sun, 22 Oct 2006 21:17:24 GMT

ORIGINAL: WeightRookie

Here's the thing though. I work one muscle group per day. 45 minutes to an hour most days. Chest, back, off day, arms, legs, shoulders, off day. I am starting a job tommorow where I will work from 7:30am to 5pm or later some days. I really don't think I will have enough time to put all my exercises into 2 or 3 days. Maybe four days if I do like legs and chest on the same day. Would that be good. Also the job I am doing is going to be almost entirely ditch digging. It's not weight lifting by any means but it is going to wear on my arms and back. Should I reduce the excersises I do for those 2 muscle groups? Cut out biceps altogether? As my name suggests I am new to weightlifting and have heard that with beginners isolated excersises aren't as necassary? So maybe on back days just dead lifts and bent rows? For biceps just standing barbell curls? Thanks for the advice everyone has given so far keep it coming!

WeightRookie:

You have to rearrange your muscles and exercises accordingly. This is another thing I've been trying to state. Such as back/bi, chest/shoulder/tri and legs. Beginners should stay away from isolations. They are useless to them when packing on size and strength. Stick with mainly compounds. Much much more effective

A routine that can hit everything is something like this. Outlined nice and simple. Since your fairly new I would recommend 3x8 then after 3-6 months you can swtich to 5x5 or 4x6.

Monday?
Back/bi

Deadlifts
Bent over rows
Wide grip pull ups
Barbell curls

Your bi's get enough work from the other 3 exercises so theres no need to complain that there isn't enough bicep work

Wed?
Chest/shoulder/tri

Bench flat
Bench incline
Shoulder press
Dips

Your chest, shoulder, tri get enough work from all four

Fri?
Legs
Squats
Sldl's
Calves
Abs

If this won't cut it for you and you have hectic shedule heres a 2 day split that can help you out as well

Monday?
Squat
Bench
Rows
Barbell curls

Thursday?
Military press
Deadlifts
Close grip bench press
Wide grip pull ups

RE: Question about rest days (WeightRookie)

Sun, 22 Oct 2006 20:57:47 GMT

Here's the thing though. I work one muscle group per day. 45 minutes to an hour most days. Chest, back, off day, arms, legs, shoulders, off day. I am starting a job tommorow where I will work from 7:30am to 5pm or later some days. I really don't think I will have enough time to put all my exercises into 2 or 3 days. Maybe four days if I do like legs and chest on the same day. Would that be good. Also the job I am doing is going to be almost entirely ditch digging. It's not weight lifting by any means but it is going to wear on my arms and back. Should I reduce the excersises I do for those 2 muscle groups? Cut out biceps altogether? As my name suggests I am new to weightlifting and have heard that with beginners isolated excersises aren't as necassary? So maybe on back days just dead lifts and bent rows? For biceps just standing barbell curls? Thanks for the advice everyone has given so far keep it coming!

RE: Question about rest days (BigStew)

Sun, 22 Oct 2006 14:44:03 GMT

I agree with Purenatural. It's great that you are so dedicated, but you're going to get burnt out.

If you chose to continue this workout program, I would take your off days COMPLETELY off.

Hope that helps :)

RE: Question about rest days (PureNatural)

Sat, 21 Oct 2006 16:44:42 GMT

ORIGINAL: WeightRookie

Pure Natural,
You responded to one of my other posts along with someone else. I am trying their workout plan first (as they were the first to reply) and in a couple of weeks I'm trying yours. When you say more rest days than days with weights by rest days do you mean zero physical activity? There is no way I can be that innactive? Well I shouldn't say no way because I am very dedicated to gaining mass and if thats what it takes that's what I will have to do. But it is going to be absolute hell working out only twice a week. What do your off days look like?

P.S. I appreciate your continued advice. I don't want you to think I'm pushing what you say aside. I am definately taking it in. You seem to have a good reputation among the long term users of this message board, and judging by your picture your workout seems to be working for you. Like I said it is just going to be hell having five days without lifting.

WeightRookie:

If your dedicated to gaining mass, first you would train smart. Who says your gonna be innactive? Who says your not gonna be lifting for 5 days? When I say more rests, I meant days without doing weights. In non lifting days you can do sports or cardio. When bulking I wouldn't go more then 3 days. If you train at maximum intensityyou wouldn't be able to train more then 3 days. Lifting weights every day or almost everyday is very flawed thinking and your actually doing opposite of what you want.

Hope this helps bud

RE: Question about rest days (atrim)

Sat, 21 Oct 2006 14:04:22 GMT

Hello

I found this forum just over 3 weeks ago. I read this on gaining mass - http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm

It was like a light bulb went off. I have been dabbling in the gym since 18 so about 15 years. I've started the Max-OT program from this forum. I started eating 6 meals a day totaling 3300 calories a day as advised from using the calorie calculator on this forum. I started keeping a food diary using fitday.com as advised by this forum. I was 181lb then and now I am 186lb and rising. I do see a bit more fat round my waist but no way is this 5lb. The weight I am lifting gets heavier every week. I now have much more focus when training because I know what I am doing. I used to do far too many sets, too many reps, not rest enough and my diet was rubbish. I take no suppliments, vitamins, pills or powders at all. All the help and motivation and more importantly the answers you need are on this forum.

Everyone on here says you only grow out of the gym so listen to their advise, stop going to the gym so often, try it for a few weeks, whats the worst that can happen.

RE: Question about rest days (WeightRookie)

Wed, 18 Oct 2006 17:18:54 GMT

Pure Natural,
You responded to one of my other posts along with someone else. I am trying their workout plan first (as they were the first to reply) and in a couple of weeks I'm trying yours. When you say more rest days than days with weights by rest days do you mean zero physical activity? There is no way I can be that innactive? Well I shouldn't say no way because I am very dedicated to gaining mass and if thats what it takes that's what I will have to do. But it is going to be absolute hell working out only twice a week. What do your off days look like?

P.S. I appreciate your continued advice. I don't want you to think I'm pushing what you say aside. I am definately taking it in. You seem to have a good reputation among the long term users of this message board, and judging by your picture your workout seems to be working for you. Like I said it is just going to be hell having five days without lifting.

RE: Question about rest days (PureNatural)

Wed, 18 Oct 2006 14:02:31 GMT

WeightRookie:

When bulking you need more days with rests then weights if you expect to grow.

RE: Question about rest days (WeightRookie)

Wed, 18 Oct 2006 13:57:33 GMT

What muscle group would you recomend pairing abs with?

RE: Question about rest days (Reaper)

Wed, 18 Oct 2006 13:48:29 GMT

your rest days doesnt need to be back-to-back ..you need at least a day to recover that is why its important you dont train the same muscle group the next day ...

i think its best that you just rest on your rest days .. hence it being "rest day" .. but thats jus my opinion ..

RE: Question about rest days (WeightRookie)

Tue, 17 Oct 2006 23:40:16 GMT

Right now I lift on Sunday, Monday, Wednsday, Thursday, and Friday. Tuesday and Saturday are my off days.

Also should my off days be back to back or is that ok how I have it now?

Question about rest days (WeightRookie)

Tue, 17 Oct 2006 17:33:34 GMT

Is it ok to run/bike ride and do crunches on rest days or should I refrain for doing any physical activity whatsoever?