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  1. #1
    bradhore's Avatar
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    3,5, or 7 DAYS MUSCLE REST?

    Whilse training on the gear, and off the gear, how many days rest do you give each muscle groups?

  2. #2
    TJM7275 is offline Banned
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    I personally go three on one off, but thats me. It all depends on how I feel. Trust your body dude

  3. #3
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    calgarian is offline ANALbolically inclined "Protein user"
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    to my knowledge 72 hrs. Not sure if it is different when u r on gear.

  4. #4
    TJM7275 is offline Banned
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    Yo C you use that time to find out whats happening with Ross and Rachel???jkjk bro

  5. #5
    bradhore's Avatar
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    Quote Originally Posted by TJM7275 View Post
    I personally go three on one off, but thats me. It all depends on how I feel. Trust your body dude
    you mean you train you bi's, tri's, chest, shoulders, back, etc all in 1 day, for 3 days then take 1 day off??!!thats mad

  6. #6
    iagainsti is offline Associate Member
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    Everybody is different but since aas helps you recover so much quicker try working each body part 2x week and see how you feel. If your still gaining strength and size then theres your answer. Listening to your body is always great advice.

  7. #7
    TJM7275 is offline Banned
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    No, I do chest and Back one day, shoulders and arms the second and legs on the third. Then i rest. Thats what i do personally and it works well for me. If I need to rest I rest, plain and simple. It all depends on what your body is telling you. SOme people are different. Some times I take two days off to let my muscles heal up. I personally have tried all different types of training methods and what i am saying is find what works well for you. Some people like to train each body part one day a week, I don't.

  8. #8
    bradhore's Avatar
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    anyone else???? opinions

  9. #9
    TJM7275 is offline Banned
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    Brad, check out the training forum and try a couple different methods. I promise you you will find something that works for you. Are you on a cycle right now? I train the same way on or off too. And out of curiosity what do you do now???

  10. #10
    England's Avatar
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    Quote Originally Posted by bradhore View Post
    you mean you train you bi's, tri's, chest, shoulders, back, etc all in 1 day, for 3 days then take 1 day off??!!thats mad
    no i think he prob means 2 or 3 body parts per day for 3 days in a row r.g

    day 1 chest tri's
    day 2 back bi's legs
    day 3 legs, shoulders and traps

    then a day off then repeat!

    similar to what im running at the moment because im on.

  11. #11
    MuscleScience's Avatar
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    It is recommended that a minimum of 48 hours pass between bouts of exercise for a particular muscle group.

  12. #12
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    i do the 5 day workout

    mon-chest (national chest day)
    tues-back
    wed-legs
    thurs-arms (bi's tri's and forearms)
    friday-shoulders,traps


    the reason i do this is b/c i dedicate 1 day to every muscle group. i do legs on wed b/c mon, tues i do back and chest so my secondary muscles are bi's and tri's..so i give them a day to rest before i hit them directly.

    i do obliques on days 1,3,5, and abs on 2,4
    then i switch it up for the following week

    i do 5mins of cardio preworkout to get my blood flowing (remember a warm chicken is easier to cut than a cold one) and do 10mins of intense cardio when im done


    also if u feel like u must go to the gym sat, i normally would hit legs again
    (alot of ppl deny their legs but remember bigger legs mean a bigger upper body b/c your legs carry test)

  13. #13
    hdrider135 is offline Banned
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    its really specific to the person. i was doin each muscle every 3 days for a while, then felt like i was overworking then switched to every 4 days, then once again i switched to ever 5 days. that was workin fine but since ive been juicin ive been feelin like i havent been hitting each muscle often enough so i just switched back to every 4 days.

  14. #14
    England's Avatar
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    when in on the gear i feel like im good to hit each muscle group hard every 2 days! doubt its a good idea tho so i go every 4 days as well

  15. #15
    bradhore's Avatar
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    i do :

    Monday: Chest, Shoulders, Tri's
    Tuesday: Bi's, back, Legs, Traps,
    Wednesday: OFF
    Thursday: Chest, Shoulders, Tri's
    Friday: Bi's, back, Legs, Traps.
    Saturday: OFF
    Sunday: OFF


    Same on and off the gear, this way im working my muscles twice a week, but the monday and thursday workout knackers me out!! im knackered by the time i get round to doing my legs or shoulders! also doing 15mins cardio at the end of the day to try and cut bf before going back on the juice

  16. #16
    roidboyjnr is offline Junior Member
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    Quote Originally Posted by bradhore View Post
    i do :

    Monday: Chest, Shoulders, Tri's
    Tuesday: Bi's, back, Legs, Traps,
    Wednesday: OFF
    Thursday: Chest, Shoulders, Tri's
    Friday: Bi's, back, Legs, Traps.
    Saturday: OFF
    Sunday: OFF


    Same on and off the gear, this way im working my muscles twice a week, but the monday and thursday workout knackers me out!! im knackered by the time i get round to doing my legs or shoulders! also doing 15mins cardio at the end of the day to try and cut bf before going back on the juice


    i want to know how long are you in the gym doing all that work.You would be in there for over 2 hours.

    what are your splits (sets x reps)

  17. #17
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    [QUOTE=Emilio_Rebenga;3991969]i do the 5 day workout

    mon-chest (national chest day)
    tues-back
    wed-legs
    thurs-arms (bi's tri's and forearms)
    friday-shoulders,traps

    Exactly same as my workout plan except i do shoulders thurs, arms fri.... but i feel i need a rest period inbetween now.. you should have more rest after working your triceps then doing shoulders.

  18. #18
    green22's Avatar
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    listen to your body. Some weeks you may feel like hitting things twice, other times only once. Nothing needs to be set in stone. There is no need for over thinking or comlicating things.

  19. #19
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    Quote Originally Posted by Emilio_Rebenga View Post
    also if u feel like u must go to the gym sat, i normally would hit legs again
    (alot of ppl deny their legs but remember bigger legs mean a bigger upper body b/c your legs carry test)
    While the premise of this statement is right (do squats/deadlifts to increase natural test levels) the actual statement is incorrect. Legs should be worked on a regular basis because the use of these large muscles groups stimulate testosterone production because a critical mass of the body's muscles contributes to the completion of the lift.

    Basically your body recognizes the need to repair itself after theses exercises, so it produces testosterone and other hormones to carry out the task.

  20. #20
    Ronnie Rowland's Avatar
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    Use once a week as a baseline when bodybuilding and change things up every 8-16 weeks!

  21. #21
    bradhore's Avatar
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    what do u mean change things up every 8 to 16 weeks?

  22. #22
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    It depends, small muscles recover faster, I train my arms every 3 days. They are my lagging body part though

  23. #23
    DSM4Life's Avatar
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    Why not make it so that while you are training one muscle group you are resting the others :
    (i workout all week, rest weekends)
    Back
    chest
    legs/abs
    shoulders
    arms

  24. #24
    bradhore's Avatar
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    because when you work your chest your also working your trices, therefor how can you work your chest ONLY?

  25. #25
    TJM7275 is offline Banned
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    Brad, the best advice is trust your body brother. This week i trained Mn, Tue and then Thur, Fri. I am taking off this weekend because i know I need to rest. Everyone is different, Juice or No Juice. If you feel tired, rest or you will be more prone to injuries..TJ

  26. #26
    green22's Avatar
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    Quote Originally Posted by TJM7275 View Post
    Brad, the best advice is trust your body brother. This week i trained Mn, Tue and then Thur, Fri. I am taking off this weekend because i know I need to rest. Everyone is different, Juice or No Juice. If you feel tired, rest or you will be more prone to injuries..TJ
    I agree. Dont make something complicated that doesnt need to be. Listen to your body.

  27. #27
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    if u are asking this many questions , no offense, u do not need to be on juice, need alot more time

  28. #28
    Ronnie Rowland's Avatar
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    Quote Originally Posted by bradhore View Post
    what do u mean change things up every 8 to 16 weeks?
    You'll want to use once a week muscle training as a baseline when bodybuilding. After 8-16 weeks of training each muscle once a week, simply change over to training each muscle twice a week for 8-16 weeks to increase CNS output and shock the muscles.

  29. #29
    Ronnie Rowland's Avatar
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    Thumbs up

    Quote Originally Posted by green22 View Post
    I agree. Dont make something complicated that doesnt need to be. Listen to your body.
    I agree!

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