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Thread: Days off?

  1. #1
    JDToronto is offline Associate Member
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    Days off?

    How many days off do you take when working out?

    I'm on a program I learned online, heavy sets low reps, 3min rest between sets (study upon study show 2-3 min rest between sets does build muscle or enables you do lift heavy when doing heavy weights compared to shorter breaks)

    Day 1: Chest
    Day 2: Back
    Day 3: Shoulders
    Day 4: Arms
    Day 5: Legs

    Depending on my sleep pattern ( I have anxiety issues, so at times I don't get a full sleep during the week) I'm thinking just taking 1 day off.
    Last edited by JDToronto; 11-20-2016 at 08:34 PM.

  2. #2
    Ashop's Avatar
    Ashop is offline Anabolic Member
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    I'm training 3 days per week and resting 4 days. Making great gains with this simple routine.

    workout 1: CHEST, SHOULDER, TRICEPS
    workout 2: QUADS,HAMS,CALVES,ABS
    workout3: BACK, BICEPS, FOREARMS
    Marsoc likes this.

  3. #3
    numbere is offline RETIRED- Knowledgeable member
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    I follow a similar split except I combine chest/back and add a session of only abs.

    Some months I'll only take two days off.

    Other times I'll take 2-3 days off per week.

    When on a cut or if not sleeping enough my body repairs more slowly.

    You'll just have to run that split and see how your body feels.

  4. #4
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Quote Originally Posted by ALIN View Post
    I'm training 3 days per week and resting 4 days. Making great gains with this simple routine.

    workout 1: CHEST, SHOULDER, TRICEPS
    workout 2: QUADS,HAMS,CALVES,ABS
    workout3: BACK, BICEPS, FOREARMS

    I've trained M-W-F for years now and absolutely love it. The added rest means I'm always ready for the next workout and as I've aged there's no doubt in my mind it's enabled me to maintain more size.

    Only difference between our routines is I go Chest and arms on Monday and back with shoulders on Friday.
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  5. #5
    OnTheGrindAgain is offline New Member
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    I'm doing M w F with a power lifting program, it doesn't hit back as direct as id like so I throw in an extra pull workout for back on Thursday .

  6. #6
    Marsoc's Avatar
    Marsoc is offline Productive Member
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    Quote Originally Posted by JDToronto View Post
    How many days off do you take when working out?

    I'm on a program I learned online, heavy sets low reps, 3min rest between sets (study upon study show 2-3 min rest between sets does build muscle or enables you do lift heavy when doing heavy weights compared to shorter breaks)

    Day 1: Chest
    Day 2: Back
    Day 3: Shoulders
    Day 4: Arms
    Day 5: Legs

    Depending on my sleep pattern ( I have anxiety issues, so at times I don't get a full sleep during the week) I'm thinking just taking 1 day off.
    That's what my week looks like but I add upper traps to my shoulder day.
    2 days rest

  7. #7
    Jonbana is offline Member
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    I did
    Chest
    Back
    Shoulders
    Legs
    Arms
    Rest
    Rest
    But I found the arm day was a waste I now go

    Chest tri
    Back bi
    Shoulders
    Legs
    Rest
    Repeat

  8. #8
    TheTaxMan's Avatar
    TheTaxMan is offline 100% BRITISH BEEF
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    Normaly 2 days on 1 day off for me

    Chest
    Back
    Off
    Arms
    Shoulders
    Off
    Legs
    Chest
    Off
    Back
    If arms are so off back day il have another day off


    To be honest i dont have any set plan, sometimes i train 3/4 days solid

    Sometimes i will have 2 days off in a row and a rare occasion 3 days off

    I just listen to what my body wants or what i feel i can cope with

  9. #9
    600@50's Avatar
    600@50 is offline Knowledgeable Member
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    It's sometimes up to 3 days off between workouts for me. But I follow a powerlifting routine rather than a BB schedule.

  10. #10
    Jonbana is offline Member
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    Listen to youre boy all depends how hard you train last week my chest was sore for 9days
    My gf trains 7 days a week all depends on intensity diet and goals

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