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.

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 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.

Quote:

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Originally Posted by ALIN

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

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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.

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 .

Quote:

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Originally Posted by JDToronto

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.

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That's what my week looks like but I add upper traps to my shoulder day.
2 days rest

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

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

It's sometimes up to 3 days off between workouts for me. But I follow a powerlifting routine rather than a BB schedule.

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