Time allowance between weight training sessions ?

  • GettingFitter

    Posts: 158

    May 07, 2008 5:23 AM GMT
    I was wondering what is the minimum amount of time I should allow before doing another weight training session ? My trainer says at least 24 hours, but other people are telling me you can do it the next day as long as you keep eating healthy and get eight hours of sleep. Which is correct ? I am not doing a lot of heavy lifting at all, just enough to do about half an hours worth or training and its mainly focused on four machines.
  • twentyfourhou...

    Posts: 243

    May 07, 2008 1:38 PM GMT
    My 2 cents.
    It sounds like you are into lighter weights for maximum number of repetitions, i see you are 24, appear to be familiar with the importance of good nutrition (protein, carbs, fat, etc) and sleeping habits.
    With all that said (and assuming your are trying to tone not bulk up) i would suggest a workout lasting no more than 45 minutes at a time, 5-6 days a week, no more than two muscle groups at a time, and working the same body parts every 5-7 days. For example, Back + triceps / Chest + biceps / Legs + shoulders.
    Another approach (the one i actually use)is as follows: Day 1 - muscle workut, Day 2 - muscle workout, Day 3 Cardio, Day 4 muscles workout, Day 5 Cardio, Day Six - day off, Day 7 (this is actually back to day 1). Using this method i workout the same body part every 6 days - the general recommendation is every 5-7 days. I never try to go more than 7 days without working the same body part. Anything beyond 10 days and i loose strength.
    You may have to play around with what works for you and your schedule.

    Forgot to mention - changing your muscle groups/routine is very important to stimulate new growth and keep you motivated. This includes the specific exercise you are doing. For example, if you have been doing bicep curls with a dumbell for a while try changing to a bar for biceps curl and so on for the other muscle groups. I would encourage you to do this every two months. Also, free weights are better than machines for adding bulk. - my take on things.
  • Posted by a hidden member.
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    May 07, 2008 4:33 PM GMT
    The advice above is spot on. There are several ways to look at this though. There is really no formula as to how often you should work out and how much rest you need to take. It all depends on your goals and how much you want to break down your body.

    One thing I would suggest is to listen to your body. Before you get into a set routine where you are just subscribing to a program and set dates, take the time to figure out how hard you want to push yourself and how long it takes your body to recover. Everyone is different.

    Personally, I take a more organic approach to my workout. It might not be the best way, but for the next 8 weeks, I am going to try it. When I go to the gym, I make sure to not overwork a group that is sore or tired. Instead I really focus on what feels right and work the body part that I know I can get the most out of. Sometimes, like yesterday, this means scratching a leg workout and doing cardio. The trick is to keep track and make sure you hit all your groups. I work off of a 7-9 day cycle to allow for rest, skipped days and to make sure I hit all my muscles. It also keeps my head in the game when I am lacking motivation (like recently).

    Point of all this is to listen to your body.
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    May 07, 2008 10:02 PM GMT
    agree with a rest but do a spilt with back/bis Chest/tris shoulders. legs. Keep a journal, and switch around the exercises. It will keep you growing
  • cowboyathlete

    Posts: 1346

    Jun 13, 2008 5:02 PM GMT
    Whichever approach you take, never ever work the same body part two days in a row!