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  1. #1
    GQSuperman's Avatar
    GQSuperman is offline Banned
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    not enough rest?

    just wondering if people could chime in on whether my current workout is allowing my muscle enough recovery time. everything is 4 sets of 8 unless other wise noted. i sometimes switch this up to 5 sets of 5 or 3 sets of 10. is my break too long?

    Monday
    Chest (incline db and either flat db or decline bb, along with a fly movement)
    abs (3sets of 20 weight sit ups.....3 sets of 20 twists)

    Tuesday
    back (wide grip pullups to 50, bent overor t bar rows, deadlifts )

    Wednesday
    shoulders (db or bb presses, lateral flies or upright rows)
    triceps (skullcrusher or french press, pushdowns)

    Thursday
    Legs (leg press, straightleg deadlifts, calves) will alternate leg ext/curl
    abs (cable crunches and leg lifts)

    Friday
    off (usually headed out of town)

    Saturday
    abs

    Sunday
    gym closed

    any suggestions on how to change this if it need fixing?

  2. #2
    NeedPaintoGain's Avatar
    NeedPaintoGain is offline Junior Member
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    Doesnt look too bad because you basically have a 3 day rest (the ab workout on saturday isnt gonna blast your body like other workouts)....It all depends on how you feel....Honestly I would take one of those days of rest and throw it in between your week so it would look something like this:
    Sun:gym closed
    Mon:chest/abs
    Tues:Back
    Wed:OFF/or just abs
    Thurs:Shoulders/Triceps
    Fri:Legs/abs
    Sat:OFF

    This will give you enough time to rest...If you go out of town on Friday and dont have time to hit the gym, then hit the legs on saturday, you will still have all day sunday to recover....whatever works for you...but i think this split will give you enough time to rest

  3. #3
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    mon-chest
    tues-back
    wed-delts

    Would heavily overtrain delts. I personally wont do any upperbody workouts for at leat 3-4 days after chest. MY chest would be way to sore to do back the day after chest, however i can train back the day after delts/tris but i will put a day in between them whenever i can and i almost always do.

  4. #4
    NeedPaintoGain's Avatar
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    I agree with Ironload, I would prefer doing back before chest...I was just taking his current routine and putting it in my split...But yes, I would change back first then chest

  5. #5
    Fit2bLarge's Avatar
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    Workout looks good. very similar to mine. whats the reasoning for doing back before chest?

  6. #6
    ChefJ's Avatar
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    this is my basic routine just for reference:
    day1 chest bis
    day2 back tris
    day3 calves hams forearms abs
    day4 shoulders
    day5 quads abductor adductor
    day6 calves hams forearms abs.
    cardio 4 days a week @ 400 300 400 300 kcals

  7. #7
    biglouie250's Avatar
    biglouie250 is offline Anabolic Member
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    i do back the day after chest everybodys body is different

  8. #8
    NeedPaintoGain's Avatar
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    Fit2BLarge, I just do back first because when I do chest first, Im very sore the next day, and it bothers me when I do back because of the tension....I use very heavy weight with back (its my strongest bodypart) and it just annoys me and takes my concentration away from my workout....just a preference

  9. #9
    doby48's Avatar
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    The main question is do you feel like you are resting enough? If no, what days do you feel that way? I agree with NeedPaintoGain that it would be better to split the days of rest instead of working 4 days then basically having 3 off. Are you able to work your back shoulders and tris really well or do you feel you should rest more. I need a few days off of upper body after working my chest too so I do quads/calves the day after chest then take a day off then the next day work upper body.

    btw... when do you work bis I don't see them in your routine?

    Just to give you an idea, heres my workout:
    MON: Chest/Tris
    TUE: Quads/Calves/Abs
    WED: Rest
    THU: Back/Bis
    FRI: Shoulders/Hams
    SAT: Heavy Cardio (HIIT)/Abs
    SUN: Rest

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