|03-09-2013, 12:44 AM||#1|
Join Date: Feb 2013
Training Exp: 1 year
Training Type: Bodybuilding
Fav Exercise: Bench Press
Fav Supp: Creatine
How many days of rest a week?
I currently have 3 to 4 days rest in a 7 day split cycle. What are your rest periods?
|03-09-2013, 01:19 AM||#2|
Join Date: Aug 2010
Location: Kalamazoo, MI
Training Exp: 3
Training Type: Starting Strength
Fav Exercise: Heavy bar work
Fav Supp: Steak
I do a fullbody 4 days/wk with three days of rest. Though I occasionally cheat and go to Muay Thai practice if I'm feeling good on a rest day.
My Training Log
Personal tips that I've learned along my still short journey:
Leave your ego at the door.
Prepare. Showing up dehydrated, hungry, and tired will guarantee failure.
Be ready to fight for that grinder of a PR.
Listen and learn. Absorb everything you can, and assimilate that knowledge.
Top Gym lifts:
|03-09-2013, 03:55 AM||#3|
Join Date: May 2012
Location: England UK
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
it al depands on the type of training you are doing, i have just started upper/ lower programe so i am doing 4 days on 3 days off.
|03-09-2013, 09:22 AM||#4|
Join Date: Jul 2011
My general rule, you want more rest days than work days for each body part. If your doing a full-body routine on Monday, Wednesday and Friday, then you are working each body part three days a week, so you should rest four days a week. If you are doing a two-way split you'll be working out four days a week but each body part only gets hit twice, so really you have five rest days each week. There can be a little over-lap in split routines so you have to be aware of that when you split them up.
|03-09-2013, 12:48 PM||#5|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
Yeah, beware of the overlap as it can catch up with your joints pretty quickly. Especially low back and shoulders get hammered the most in general, so get as much rest for those as possible. Arms legs and core can take a beating much more than those two areas in my opinion, so those are the things I purposely try to rest the most.
I do four days a week on 3 off, but swap out exercises to hit the low back and shoulders is little as possible, so CGBP instead of benching or DB rows instead of BB rows, stuff like that.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
Last edited by MikeM; 03-09-2013 at 12:50 PM.
|03-09-2013, 12:51 PM||#6|
Fat, Pale, Weak
Join Date: May 2011
Training Exp: 4
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Beer
Wednesday and Sundays are my rest days, but it shifts slightly to match up with my work schedule
PR's as of 10/24/2011:
Push Press: 235X3
Clean and Strict Press: 175X3
12 inch Log Press: 250
Atlas Stone: 300 over 48" bar
Hummer Tire Dead: 500X3
18" Deadlift: 550
Many more PR's to come
Youtube user name: Coachlefty
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