Thread: not enough rest?
07-19-2004, 09:48 AM #1
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?
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)
back (wide grip pullups to 50, bent overor t bar rows, deadlifts )
shoulders (db or bb presses, lateral flies or upright rows)
triceps (skullcrusher or french press, pushdowns)
Legs (leg press, straightleg deadlifts, calves) will alternate leg ext/curl
abs (cable crunches and leg lifts)
off (usually headed out of town)
any suggestions on how to change this if it need fixing?
07-19-2004, 10:19 AM #2
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:
Wed:OFF/or just abs
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
07-19-2004, 11:12 AM #3
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.
07-19-2004, 08:09 PM #4
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
07-19-2004, 09:06 PM #5
Workout looks good. very similar to mine. whats the reasoning for doing back before chest?
07-19-2004, 10:00 PM #6
this is my basic routine just for reference:
day1 chest bis
day2 back tris
day3 calves hams forearms abs
day5 quads abductor adductor
day6 calves hams forearms abs.
cardio 4 days a week @ 400 300 400 300 kcals
07-20-2004, 12:53 PM #7
i do back the day after chest everybodys body is different
07-20-2004, 08:03 PM #8
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
07-20-2004, 10:15 PM #9
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:
SAT: Heavy Cardio (HIIT)/Abs
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