Days off - need advice

  • Posted by a hidden member.
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    Dec 11, 2007 10:55 PM GMT
    I have been working one muscle group per day in a lengthy 6-7 day cycle with 2 pure cardio and ab days thrown in there. It seems like by the time I get around to the next cycle I have spent too much time away from a muscle group. However, I also feel the need to have some pure rest days where I can just veg out and not worry about working out at all.

    How often do y'all suggest taking time off?

    Do you think it is more effective to double up on groups rather than really maxing out with more excersices, sets, etc?

    Bens
  • Tyinstl

    Posts: 353

    Dec 12, 2007 1:19 PM GMT
    I'm in no position to advise you on strength training, but I can share my experiences with abs.

    I'd always wondered whether it was best to do abs every day or every other day...friends, magazines, and forums told me differing opinions so I wasn't sure which to go with. In the end, I experimented both ways and found that for me it's best to go twice a day. My abs are mercurial little bastards, and come and go as they please unless I work them twice a day.

    Moral of the story: bodies are different; experiment and figure out how much your body will let you get away with, as it will be different from someone else. Turns out for me it wasn't very much.
  • Posted by a hidden member.
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    Dec 12, 2007 2:05 PM GMT
    Try switching between different cycles.

    Try 1 month of a round robin (every muscle group in one day), 2 months of your current cycle, and 1 month of compound exercises (chest and tris, back and bis, shoulders and legs - or some combination).

    In my experience: The human body gets used to routine about every two months. Being able to switch up with constantly trigger your body to re-examine how it uses the muscles and will modify itself based on your workout. The different routines will also allow you to have different rest periods.

    Also, how much sleep do you get per night after working out? I've been constantly reminded that sleep is a vital component of working out (even though I get no sleep).

    Also, it was recently recommended that I take more steam sessions, as (supposedly) 20 minutes in the steam room after a workout is worth 24 hours of muscle recovery. I personally hate going into the steam rooms in NYC as they are more like sex clubs, but I do know that when I take a steam shower at home, I feel a thousand times better.

    This might help when you are doing different routines.


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    Dec 12, 2007 2:44 PM GMT
    Not an expert by any means, but I'll pass on what my trainer's got me on:

    day 1: chest
    day 2: rest
    day 3: back
    day 4: rest
    day 5:shoulders
    day 6: arms
    day 7: legs

    Rinse, repeat.

    When I first started training with him we did two body parts a day and it felt good to hit each muscle group twice a week. Going to one body part a week was a big mental shift for me, but we really hit the muscle group hard for that one day. I'm seeing some good results from this cycle, maybe give it a try?

    P.S. Let me know if you'd like to see the routine he's got me on for each day--it's usually 16 sets per.
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    Dec 13, 2007 6:05 AM GMT
    Thanks for the tips. I think I will try some of these out. I have been doing a 2 week switch to really shock my body, but getting consistent rest can be difficult.
    I do get to sleep my 7 hours a night. Eight puts me into a new dream cycle. That makes me late for work...icon_smile.gif