rest and how long

leglock · 08-01-2006, 03:25 PM

ive been training on and off for years but have only recently started taking it serious,
im starting on the routine thats described in the beginners section but adding 1 heavy set
ive split my routing into 2 and am hoping someone could tell me roughly what sort of rest period the major muscle groups need between sessions.

also,im told that each muscle group should be trained twice per week,but also read that each muscle group shouldnt be trained within a 48 hour period...is there a right and wrong way of splitting a routine so that each body part is worked sufficiently but with ample rest,and without exhausting a certain muscle that is maybe needed for another body group in the same workout session,or the next day etc
any advice will be much appreciated.

Andy1981iron · 08-01-2006, 05:38 PM

A week each, train each muscle group once per week.

thedaddy · 08-01-2006, 06:47 PM

I've trained both ways each muscle group twice a week and once a week because different people and different websites say different things so thought i'de try it out myself.
Training each muscle group twice a week i found gets boring and you end up not really training hard enough for any decent gains. I started to dread coming to the gym to train legs for the second time in a week because its so draining.
Once a week is good i found because you are more in the mood for training and 1 good work out seems to be enough each week, you can hav more rest days depending on your routine.
thats just my opinion but - i prefer once a week

kruz · 08-01-2006, 08:58 PM

i read that different muscles recover quicker than others! this is my routine

day 1
chest shoulders and triceps

incline dumbell press 12,10,8,8 reps
flat bench press 12,10,8,8 reps

shoulder raise 8,8,8,8 reps
shoulder press 8,8,8,8 reps

skull crusher 12,10,8,8 reps
dumbell kickback 10,8,8,8 reps

day 2
rest,eat etc

day 3
back,traps,biceps

wide grip pull ups 10,8,8,6 reps
bent dumbell row 10,10,10,10 reps

dumbell shrugs 15,15,15 reps

concentration curls 10.8,8,8 reps

day3
rest,sleep eat etc

I repeat these 2 routines until its the weekend, when on the day i dont dont do either of the above i do my leg workout which is

squats 12,10,10,8

hamstring curls 12,10,8,8 reps

calf raise 10,10,10,10 reps

i always train to failure on the last set even if it means doing an extra 3-4 reps.

I found this works well for me. gained 3/4stone with method( 1/2stone was gained on superdrol cycle.

Mr Nice · 09-01-2006, 07:13 PM

You should try the once a week bodypart ruteine and see how your body responds to that.

08-01-2006, 03:25 PM	#1 (permalink)
leglock Making Progress Join Date: Mar 2005 Location: essex Posts: 194 Rep Power:	rest and how long ive been training on and off for years but have only recently started taking it serious, im starting on the routine thats described in the beginners section but adding 1 heavy set ive split my routing into 2 and am hoping someone could tell me roughly what sort of rest period the major muscle groups need between sessions. also,im told that each muscle group should be trained twice per week,but also read that each muscle group shouldnt be trained within a 48 hour period...is there a right and wrong way of splitting a routine so that each body part is worked sufficiently but with ample rest,and without exhausting a certain muscle that is maybe needed for another body group in the same workout session,or the next day etc any advice will be much appreciated. ______________________ im forever blowing bubbles pretty bubbles in the air they fly so high,nearly reach the sky then like my dreams they fade and die

08-01-2006, 08:58 PM	#4 (permalink)
kruz Making Progress Join Date: Dec 2005 Location: honiton, devon Posts: 128 Rep Power:	i read that different muscles recover quicker than others! this is my routine day 1 chest shoulders and triceps incline dumbell press 12,10,8,8 reps flat bench press 12,10,8,8 reps shoulder raise 8,8,8,8 reps shoulder press 8,8,8,8 reps skull crusher 12,10,8,8 reps dumbell kickback 10,8,8,8 reps day 2 rest,eat etc day 3 back,traps,biceps wide grip pull ups 10,8,8,6 reps bent dumbell row 10,10,10,10 reps dumbell shrugs 15,15,15 reps concentration curls 10.8,8,8 reps day3 rest,sleep eat etc I repeat these 2 routines until its the weekend, when on the day i dont dont do either of the above i do my leg workout which is squats 12,10,10,8 hamstring curls 12,10,8,8 reps calf raise 10,10,10,10 reps i always train to failure on the last set even if it means doing an extra 3-4 reps. I found this works well for me. gained 3/4stone with method( 1/2stone was gained on superdrol cycle. ______________________ eat beef get big!!!

09-01-2006, 07:13 PM	#5 (permalink)
Mr Nice Making Progress Join Date: Jan 2006 Posts: 226 Rep Power:	You should try the once a week bodypart ruteine and see how your body responds to that. ______________________ Nice

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08-01-2006, 05:38 PM	#2 (permalink)
Andy1981iron Join Date: Dec 2004 Location: Hull Posts: 829 Rep Power:	A week each, train each muscle group once per week.

08-01-2006, 06:47 PM	#3 (permalink)
thedaddy Under Construction Join Date: Jan 2006 Location: Lancashire Posts: 15 Rep Power:	I've trained both ways each muscle group twice a week and once a week because different people and different websites say different things so thought i'de try it out myself. Training each muscle group twice a week i found gets boring and you end up not really training hard enough for any decent gains. I started to dread coming to the gym to train legs for the second time in a week because its so draining. Once a week is good i found because you are more in the mood for training and 1 good work out seems to be enough each week, you can hav more rest days depending on your routine. thats just my opinion but - i prefer once a week