underworking myself?


    Posts: 2

    Feb 23, 2012 5:16 PM GMT
    I currently am on a MWF routine. I'm wondering if I should be working out more often. I understand that your body needs an ample amount of rest between workouts, but i know people that are working out 5-6 days a week. So I am wondering what workout schedule is more effective between the 3 day schedule or a 5-6 day workout schedule. From what people say, having a day between workouts is pretty optimal for muscle recovery and growth, but then others say as long as you're not hitting the same groups back to back it's sufficient? I hit the weights hard when i workout, to the point of muscle failure with heavy weight and most of the time hitting around 8 reps and 3 sets. I've noticed gains, but want to know if i could be doing more. i know im gonna get some hating on this but i just mainly use cable and dumbbell routines. I got hit by a semi in 08 and my neck and back are still pretty effed up. I know how important it is to do compound hardcore exercises like squats, cleans, deadlifts, ... i just dont see myself with a barbell on my back doing squats or cleans or deadlifts anytime soon especially when i go to the gym by myself, at least until i start getting back some flexibility. I do cable chest press, cable fly, cable tricep pull downs, pull ups, tricep bench dips, dips, shoulder shrugs, forearm curls, leg press machine, leg lift machine, shoulder press machine, chest press machine, shoulder lift machine (idk if that's right), some rows when my back permits. My routine now is MWF - chest/tri/shoulder/legs and another week with WF being biceps/leg2/back. I want to do something like MWF - chest/triceps/shoulders/leg1 and Tues/thursday and some saturdays - bicep/back/leg2/abs and sunday or sat being cardio. also if anyone know's of any more other excercises that i could be doing that ill still be able to function the rest of the day with, i'd be down to give them a shot! compound or isolation, just need to make sure that i'll still be able to function the rest of the day lol. also any back workouts/stretches/techniques that would help my back from getting so stiff would help.
  • jackp0t

    Posts: 51

    Feb 24, 2012 1:43 AM GMT
    if you're doing full body workouts... ya you should rest.

    if you're doing isolation then you could definitely work out 5 days a week (weight training) because you're only working specific muscle areas each day and letting others rest.
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    Feb 24, 2012 5:33 PM GMT
    OMG paragraphs.

    Ad rem: 3 times a work serious whole body is fine. It´s what people used to do 100 years ago before juicing. Roids help you recover faster enabling 6 or 7 day a week training and complex splits come from that world.

    If you are hitting the body HARD in those sessions you should be fine, esp if you work an AB or an ABC schedule (ie not always the same routine).

    compound exercises are best, yeah, but if you honestly can´t do them then do what you can. All of it is better than nothing.
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    Feb 24, 2012 5:42 PM GMT
    Here is a basic guideline:

    48 hours between muscle groups ( not always easy for biceps and triceps so try and do those the same day that you do upper back and chest)

    A minimum of one rest day a week,
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    Feb 25, 2012 2:42 PM GMT
    Just a thought- have you tried massage therapy for some of your muscular issues? It's helped me a lot when I've had problems. Now I try to see my LMT every six weeks or so just to try and keep things loose.