Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > General > General Board

Notices

General Board You can talk about anything here. Life, sports, rants, whatever.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-09-2013, 12:44 AM   #1
schrebra
schrebra
has no status.
Junior Member
New Brawn
Points: 243, Level: 4 Points: 243, Level: 4 Points: 243, Level: 4
Activity: 7% Activity: 7% Activity: 7%
 

Join Date: Feb 2013
Location: Pittsburgh
Posts: 29
Training Exp: 1 year
Training Type: Bodybuilding
Fav Exercise: Bench Press
Fav Supp: Creatine
Reputation: 1010
schrebra has made some good postsschrebra has made some good postsschrebra has made some good postsschrebra has made some good postsschrebra has made some good postsschrebra has made some good postsschrebra has made some good postsschrebra has made some good posts
Default How many days of rest a week?

Pretty simple question, and I know this question varies between what the individuals goals are. For a heavy bulking muscle building program how many days off are dedicated for rest. I hear varied things, and I mainly just listen to my body. I adapt the program and fine tune it.

I currently have 3 to 4 days rest in a 7 day split cycle. What are your rest periods?
schrebra is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 03-09-2013, 01:19 AM   #2
sleepingdog
sleepingdog
Some people just can't let sleepingdogs lie
Senior Member
Uber Brawn
Points: 3,461, Level: 36 Points: 3,461, Level: 36 Points: 3,461, Level: 36
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Aug 2010
Location: Kalamazoo, MI
Posts: 448
Training Exp: 3
Training Type: Starting Strength
Fav Exercise: Heavy bar work
Fav Supp: Steak
My Mood: Twisted
Reputation: 18819
sleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributorsleepingdog is a dedicated contributor
Default

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:
Squat: 415lbs
Deads: 440lbs
Bench: 315lbs
sleepingdog is offline   Reply With Quote


Share with Facebook
Old 03-09-2013, 03:55 AM   #3
leefarley
leefarley
lifts weights in his shed
Senior Member
Max Brawn
Points: 7,457, Level: 57 Points: 7,457, Level: 57 Points: 7,457, Level: 57
Activity: 8% Activity: 8% Activity: 8%
 

Join Date: May 2012
Location: England UK
Posts: 2,494
Training Exp: 2
Training Type: Fullbody
Fav Exercise: Benchpress
Fav Supp: protein powder
My Mood: Lurking
Reputation: 220351
leefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master memberleefarley is a master member
Default

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.
leefarley is offline   Reply With Quote


Share with Facebook
Old 03-09-2013, 09:22 AM   #4
Off Road
Off Road
has no status.
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!


Default

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.
Off Road is offline   Reply With Quote


Share with Facebook
Old 03-09-2013, 12:48 PM   #5
MikeM
MikeM
has no status.
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
My Mood: Cheeky
Reputation: 290447
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

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
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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

Last edited by MikeM; 03-09-2013 at 12:50 PM.
MikeM is offline   Reply With Quote


Share with Facebook
Old 03-09-2013, 12:51 PM   #6
austin.j.taylor
austin.j.taylor
does wayyy too many strongman contests
Fat, Pale, Weak
Max Brawn
Points: 3,277, Level: 35 Points: 3,277, Level: 35 Points: 3,277, Level: 35
Activity: 0% Activity: 0% Activity: 0%
 
austin.j.taylor's Avatar
 

Join Date: May 2011
Location: Iowa
Posts: 733
Training Exp: 4
Training Type: Strongman
Fav Exercise: Deadlift
Fav Supp: Beer
Reputation: 29815
austin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machineaustin.j.taylor is a lifting machine
Default

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:
Squat: 418
Bench: 292
Deadlift: 473
Push Press: 235X3
Clean and Strict Press: 175X3
12 inch Log Press: 250
Yoke: 650X18.5'
Atlas Stone: 300 over 48" bar
Hummer Tire Dead: 500X3
18" Deadlift: 550
Many more PR's to come
Youtube user name: Coachlefty
austin.j.taylor is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
rest sleep


Similar Threads
Thread Thread Starter Forum Replies Last Post
Training 5 days per week not so bad ? abett07 Muscle Building and Bodybuilding 3 08-21-2012 05:08 AM
Rest days and eating mudrunner Muscle Building and Bodybuilding 3 02-10-2012 07:11 AM
4 days a week wimpy Muscle Building and Bodybuilding 5 12-12-2011 02:17 PM
the next killer....4 days a week CoopDawg Powerlifting & Strength Training 21 11-05-2010 06:09 PM
Training 6 days a week? TitanWIP Muscle Building and Bodybuilding 18 09-06-2010 07:51 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:45 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.