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  1. #1
    lzicc's Avatar
    lzicc is offline Senior Member
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    Rest periods for working out

    I have a question on my routine and resting time. I do the workout listed below. Am I getting enough rest between workouts for muscle recovery? I haven't felt real fatigued or anything but I worry about overtraining and not growing. I am on a cycle of deca and test.

    Should I change it to a rest day after every workout? If I do the routine below, I am giving let's say my chest, 4 days rest until next workout, but obviousely my shoulders are always getting worked except for the rest day. What do you guys think? Thanks!


    Day 1: Chest/Tris
    Day 2: Back/Bies
    Day 3: Shoulders/legs
    Day 4: Rest/Cardio
    Day 5: Repeat

  2. #2
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    Shoulders and legs in the same day? I think you should split that one up and make it four days. 2 on, 1 off, 2 on, 2 off, 2 on, 1 off, etc. etc.

  3. #3
    lzicc's Avatar
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    For shoulders though, I don't do alot so it doesn't take me much time. I do military press, lateral raises and dumbell presses. Legs I mainly do squats, so I hate to split them up cause it doesn't take me long for that workout.

    Quote Originally Posted by West Coast All Star
    Shoulders and legs in the same day? I think you should split that one up and make it four days. 2 on, 1 off, 2 on, 2 off, 2 on, 1 off, etc. etc.

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    Well, if you are set on keeping it the same...I would still alternate between 1 off and 2 off days after every repeat. Two off days are good for the body IMO.

  5. #5
    lzicc's Avatar
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    So you think I will be ok running all 3 routines back to back and then taking 2 days off and then go to it again? Thanks for the reply by the way.

  6. #6
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    fitnessguy is offline Anabolic Member
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    Quote Originally Posted by lzicc
    So you think I will be ok running all 3 routines back to back and then taking 2 days off and then go to it again? Thanks for the reply by the way.
    I don't think that's the best way to do it. I would do something like WCAS suggested. I also wouldn't do legs and shoulders together. You need rest to grow... And i would switch my workout up too. Upright rows? Rear delt? Lunges? Leg ext? Hams? calves? etc... JMO

  7. #7
    bmg's Avatar
    bmg
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    try...

    chest/delt
    back/trap/rear delt
    off
    bi/tri
    quad/ham/cows

  8. #8
    lzicc's Avatar
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    I am trying to stay away from too many isolation movements at this point and stick with compound movements. Upright rows are good, but I started having shoulder problems after doing them for a while so I quit. I don't do too much direct arm routines due to the compound movements hit them pretty good. I am mainly concerned with bulking right now.
    For instance, chest day, my tries get a decent workout while doing bench and forward dips, so I throw in a few sets of regular dips and cgbp to finish them off. Same with back and bies. I did have a seperate arm day for a while, but I needed to change up my routine since I have been doing this for awhile.

    The only reason I have a shoulder day is so that I have enough to due with legs for a complete workout, plus I think that I need to strengthen my shoulders more for bench press. They seem to be my week spot.

  9. #9
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    If it has been working for you, keep it up. Everyone is different. My shoulder day is a long one. 4-5 excercises and 12-15 reps

  10. #10
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    Working out does damage to your muscles. Rest repairs them and makes them grow.

    Most of my muscle groups require 7 days of rest between workouts, but everyone is different. That being said, I still think your rest periods are too short.

  11. #11
    lzicc's Avatar
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    That is what I am thinking. I want enough rest periods without sacrificing enough workouts. I will use more isolation excercises one I get more bulk.

    How about something like this:

    Day 1: Chest/Tries
    Day 2: Back/Bies
    Day 3: Rest
    Day 4: Shoulders and Legs
    Day 5: Rest
    Day 6: Repeat

  12. #12
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    Quote Originally Posted by lzicc
    That is what I am thinking. I want enough rest periods without sacrificing enough workouts. I will use more isolation excercises one I get more bulk.

    How about something like this:

    Day 1: Chest/Tries
    Day 2: Back/Bies
    Day 3: Rest
    Day 4: Shoulders and Legs>>>>>>>>>>>>>This is the same exact workout
    Day 5: Rest
    Day 6: Repeat
    How about something that will work better like this.
    monday- Legs
    Tuesday- Chest/Tri
    Wednesday- Eat A Lot and let your muscle repair. thus being what makes them grow.
    Thurday-Back/Bi
    Friday- Same as Wednesday
    Saturday- Shoulders/Traps
    Sunday- Same as friday

    See no workouts sacrificed. Plus one more day of working out. Plus more off days. That even could allow for a good amount off cardio only days.

    Fact is if you want to get bigger you have to eat good and have a good workout planed. You asked a question and didnt listen to anyone. So listen up and you will grow trust me. When I first came on here i weighed 135 pounds now I weigh 162. Did it all natural too. Good luck to ya hope it helps.

  13. #13
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    Quote Originally Posted by lzicc
    That is what I am thinking. I want enough rest periods without sacrificing enough workouts. I will use more isolation excercises one I get more bulk.

    How about something like this:

    Day 1: Chest/Tries
    Day 2: Back/Bies
    Day 3: Rest
    Day 4: Shoulders and Legs
    Day 5: Rest
    Day 6: Repeat
    Looks good to me. Just monitor your progress and weights used each session to determine if you are under-recovered.

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