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How much time off are you guys taking b4 hitting the same muscle group again?
Yesterday, 09:26 PM
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#1
- MajorTendonitis
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How much time off are you guys taking b4 hitting the same muscle group again?
I keep hearing that 72 hours of rest before you hit the same muscle group is optimal.
Last year b4 I had to take time off I was doing
chest day one
legs day 2
back day three
rest day 4 .
So I was hitting the same muscle group every 96 hours .
Recently I started lifting again and found that hitting the same muscle group every 4th day is running me into the ground , so I changed it to
chest day one
rest day two
Legs day three
rest day four
Back day five
Repeat
This however is hitting the same muscle group every 6th day instead of every 4th day .
I think that being a senior citizen , that maybe the extra time is a better option atm , as I’m not feeling so run down all the time.
Last year I had great results on the 4th month with the 3 on one off though , just not feeling it now . Maybe it’s just going to take a little more time to get into the zone again , dunno .
In b4 someone says I need cardio.
FYI I walk 2 miles a day 6-7 days a week for cardio
Anyways I'm interested hear what you found works best for you
Last year b4 I had to take time off I was doing
chest day one
legs day 2
back day three
rest day 4 .
So I was hitting the same muscle group every 96 hours .
Recently I started lifting again and found that hitting the same muscle group every 4th day is running me into the ground , so I changed it to
chest day one
rest day two
Legs day three
rest day four
Back day five
Repeat
This however is hitting the same muscle group every 6th day instead of every 4th day .
I think that being a senior citizen , that maybe the extra time is a better option atm , as I’m not feeling so run down all the time.
Last year I had great results on the 4th month with the 3 on one off though , just not feeling it now . Maybe it’s just going to take a little more time to get into the zone again , dunno .
In b4 someone says I need cardio.
FYI I walk 2 miles a day 6-7 days a week for cardio
Anyways I'm interested hear what you found works best for you
Back with my Fam
Yesterday, 09:52 PM
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- LightWeightBaby
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Lee Haney recommends a 3 on 1 off split.
Yesterday, 09:53 PM
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- Donny2Yucky
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honestly why even lift weights if you are not a pro athlete? chit will just cause wear and tear on your body.
walking is the only exercise you need srs.
walking is the only exercise you need srs.
Yesterday, 10:09 PM
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- Ironmanlet
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About three to four days.
Man I hate taking rest days but they are important.
Man I hate taking rest days but they are important.
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Yesterday, 10:10 PM
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I alternate between torso and limbs everyday, 48 hours of recovery for each group, but then I’ll also alternate between a strength focused or a stretch-mediated hypertrophy day
T1, L1, T2, L2 [repeat]
T1, L1, T2, L2 [repeat]
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Yesterday, 10:14 PM
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Same split
Push pull legs rest - push pull legs rest
It’s tough when I’m not in shape to keep this up, but when I get in shape and can easily keep it up, it accelerates the physique
Push pull legs rest - push pull legs rest
It’s tough when I’m not in shape to keep this up, but when I get in shape and can easily keep it up, it accelerates the physique
Srs.
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Yesterday, 10:39 PM
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#7
When I did lift depending on how much volume I was using I would hit each muscle group as little as once every 5 days or as much as 4 times a week.
If I'm only doing 1 exercise and 3 sets, ie: flat bench or squat, I would do those lifts 3 or 4 times a week.
If I'm doing 10 or 12 sets for a bodypart, like 3 sets flat bench/3 sets incline/3 sets flies/2 sets push ups, I might only train chest every 5 - 7 days
For strength gains doing a few exercises frequently is probably better so you can get good at those exercises fast.
For someone who has been training a long time without extended lay offs (not me) training with varying intensity is probably best, maybe a lighter day and a heavier day each week for each bodypart, so 2 times per bodypart each week.
The longest I trained was a year and a half without an extended lay off and didn't train legs during that time, I typically trained chest, shoulders, and back heavy twice a week or every 5 days, if I was training legs I likely couldn't haven't trained those bodyparts that much or that hard, this was also in my 20s so training my entire body now I would probably be only able to go heavy a couple times a week with the rest being lighter days, If I stuck with a routine for a long time I likely would only be training each bodypart heavy every week or two by the end of it probably with the emphasis being on chest and legs heavy once a week and everything else heavy every 1.5 - 2 weeks factoring in my age.
If I'm only doing 1 exercise and 3 sets, ie: flat bench or squat, I would do those lifts 3 or 4 times a week.
If I'm doing 10 or 12 sets for a bodypart, like 3 sets flat bench/3 sets incline/3 sets flies/2 sets push ups, I might only train chest every 5 - 7 days
For strength gains doing a few exercises frequently is probably better so you can get good at those exercises fast.
For someone who has been training a long time without extended lay offs (not me) training with varying intensity is probably best, maybe a lighter day and a heavier day each week for each bodypart, so 2 times per bodypart each week.
The longest I trained was a year and a half without an extended lay off and didn't train legs during that time, I typically trained chest, shoulders, and back heavy twice a week or every 5 days, if I was training legs I likely couldn't haven't trained those bodyparts that much or that hard, this was also in my 20s so training my entire body now I would probably be only able to go heavy a couple times a week with the rest being lighter days, If I stuck with a routine for a long time I likely would only be training each bodypart heavy every week or two by the end of it probably with the emphasis being on chest and legs heavy once a week and everything else heavy every 1.5 - 2 weeks factoring in my age.
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Yesterday, 10:47 PM
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Day 1 - Shoulders, tris, calves
Day 2 - Back, traps
Day 3 - Off
Day 4 - Legs, rear delts
Day 5 - Chest, bis
Day 6 - Off
Day 7 - Off
Other program that was successful was upper, lower, off upper, lower, off, off
First upper was cable work for back, barbell for bis, compounds for chest and shoulders and cables for tris, first lower was squats and RDLs, second upper was heavy rows for back, cables for biceps, cable work for chest and shoulders, and barbell for tris, and second lower was accessory work for legs.
Day 2 - Back, traps
Day 3 - Off
Day 4 - Legs, rear delts
Day 5 - Chest, bis
Day 6 - Off
Day 7 - Off
Other program that was successful was upper, lower, off upper, lower, off, off
First upper was cable work for back, barbell for bis, compounds for chest and shoulders and cables for tris, first lower was squats and RDLs, second upper was heavy rows for back, cables for biceps, cable work for chest and shoulders, and barbell for tris, and second lower was accessory work for legs.
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Yesterday, 11:19 PM
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- MajorTendonitis
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Originally Posted By Ironmanlet⏩
I wanted to take today off srs , but seeing as I felt pretty good today I decided to hit legs . But rest is obviously important to if you want to recover properly.
About three to four days.
Man I hate taking rest days but they are important.
Man I hate taking rest days but they are important.
It’s just a matter of figuring out how much time you need before you lose your gains I guess .
Originally Posted By Donny2Yucky⏩
I disagree srs . Actually with diabetes , besides diet , the number one thing they recommend is resistance training. The more muscle you have the better your body deals with insulin resistance.
honestly why even lift weights if you are not a pro athlete? chit will just cause wear and tear on your body.
walking is the only exercise you need srs.
walking is the only exercise you need srs.
Back with my Fam
Yesterday, 11:23 PM
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#11
Won't make a difference in the long run if you're a natty. Just do what you find enjoyable because that is the program you will stick to.
time plus consistency plus progressive
overload plus good diet equals gains.
Whether that is an upper lower split, ppl, or 'gasp' even a bro split you stick to the above formula it works.
In before someone mentions protein synthesis something something 48 hours.
Elevated protein synthesis is a response to micro trauma to try and make repairs ASAP it doesn't mean the muscle is fully healed.
Personally I like Bro splits, I find them fun and if you do compound movements you do end up hitting other body parts indirectly. I found frequency grinds me down and hurts my joints.
time plus consistency plus progressive
overload plus good diet equals gains.
Whether that is an upper lower split, ppl, or 'gasp' even a bro split you stick to the above formula it works.
In before someone mentions protein synthesis something something 48 hours.
Elevated protein synthesis is a response to micro trauma to try and make repairs ASAP it doesn't mean the muscle is fully healed.
Personally I like Bro splits, I find them fun and if you do compound movements you do end up hitting other body parts indirectly. I found frequency grinds me down and hurts my joints.
Yesterday, 11:27 PM
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#12
- MajorTendonitis
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Originally Posted By alain⏩
Interesting post as I was thinking the same thing , if it’s not enjoyable why bother . Tbh I feel much more motivated working out every second day .
Won't make a difference in the long run if you're a natty. Just do what you find enjoyable because that is the program you will stick to.
time plus consistency plus progressive
overload plus good diet equals gains.
Whether that is an upper lower split, ppl, or 'gasp' even a bro split you stick to the above formula it works.
In before someone mentions protein synthesis something something 48 hours.
Elevated protein synthesis is a response to micro trauma to try and make repairs ASAP it doesn't mean the muscle is fully healed.
Personally I like Bro splits, I find them fun and if you do compound movements you do end up hitting other body parts indirectly. I found frequency grinds me down and hurts my joints.
time plus consistency plus progressive
overload plus good diet equals gains.
Whether that is an upper lower split, ppl, or 'gasp' even a bro split you stick to the above formula it works.
In before someone mentions protein synthesis something something 48 hours.
Elevated protein synthesis is a response to micro trauma to try and make repairs ASAP it doesn't mean the muscle is fully healed.
Personally I like Bro splits, I find them fun and if you do compound movements you do end up hitting other body parts indirectly. I found frequency grinds me down and hurts my joints.
I wanted to take today off but felt guilty , so I hit legs . If I was feeling run down today I wouldn’t have bothered though .
Originally Posted By Srs⏩
Ya I was doing something similar last year with the exception I did push legs pull rest - push legs pull rest . I tried several times to do it your way but found I was too sore to do pull the next day , so I ended changing the order .
Same split
Push pull legs rest - push pull legs rest
It’s tough when I’m not in shape to keep this up, but when I get in shape and can easily keep it up, it accelerates the physique
Push pull legs rest - push pull legs rest
It’s tough when I’m not in shape to keep this up, but when I get in shape and can easily keep it up, it accelerates the physique
It was weird because 3 months in and I wasn’t progressing very much , then all of the sudden on month 4 things started happening.
Was at a point where I was trying to source 95 and 100 pound dumbbells
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Yesterday, 03:21 AM
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#13
- wasp9166
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Gonna depend on age bud
The older you get ,the more time your body needs
I wo sat and Tues, thats it, and I get looks in a tank at 60 all the time
Cardio 4 - 6 days and proper diet ,its all ya need at our age
Hitting other groups isn't rest ,complete rest and proper 8 hours sleep
The older you get ,the more time your body needs
I wo sat and Tues, thats it, and I get looks in a tank at 60 all the time
Cardio 4 - 6 days and proper diet ,its all ya need at our age
Hitting other groups isn't rest ,complete rest and proper 8 hours sleep
Yesterday, 03:37 AM
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#14
- GordonXXX
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- GordonXXX
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full body workout daily. medium weight. high reps.
LIFTS
Gym - 7 Days/Week - Full Body Workout
1. Standing Alternating Dumbbell Hammer Curls - 25s - 3x15
2. Flat Bench Dumbbell Presses - 50s - 3x15
3. Flat Bench Dumbbell Flyes - 50s - 3x15
4. Pull-Ups - 3x15
5. Captain's Chair Leg Raises - 3x15
6. Horizontal Leg Press Machine - Seat Position - 1/6 - 150 Pounds - 3x15
STEPS
1. Walk - Outside - 7 Days/Week - 13,000 Steps - (6.5 Miles) - Daily Minimum
LIFTS
Gym - 7 Days/Week - Full Body Workout
1. Standing Alternating Dumbbell Hammer Curls - 25s - 3x15
2. Flat Bench Dumbbell Presses - 50s - 3x15
3. Flat Bench Dumbbell Flyes - 50s - 3x15
4. Pull-Ups - 3x15
5. Captain's Chair Leg Raises - 3x15
6. Horizontal Leg Press Machine - Seat Position - 1/6 - 150 Pounds - 3x15
STEPS
1. Walk - Outside - 7 Days/Week - 13,000 Steps - (6.5 Miles) - Daily Minimum
Yesterday, 03:39 AM
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#15
- wasp9166
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- wasp9166
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Originally Posted By GordonXXX⏩
Smh
full body workout daily. medium weight. high reps.
LIFTS
Gym - 7 Days/Week - Full Body Workout
1. Standing Alternating Dumbbell Hammer Curls - 25s - 3x15
2. Flat Bench Dumbbell Presses - 50s - 3x15
3. Flat Bench Dumbbell Flyes - 50s - 3x15
4. Pull-Ups - 3x15
5. Captain's Chair Leg Raises - 3x15
6. Horizontal Leg Press Machine - Seat Position - 1/6 - 150 Pounds - 3x15
STEPS
1. Walk - Outside - 7 Days/Week - 13,000 Steps - (6.5 Miles) - Daily Minimum
LIFTS
Gym - 7 Days/Week - Full Body Workout
1. Standing Alternating Dumbbell Hammer Curls - 25s - 3x15
2. Flat Bench Dumbbell Presses - 50s - 3x15
3. Flat Bench Dumbbell Flyes - 50s - 3x15
4. Pull-Ups - 3x15
5. Captain's Chair Leg Raises - 3x15
6. Horizontal Leg Press Machine - Seat Position - 1/6 - 150 Pounds - 3x15
STEPS
1. Walk - Outside - 7 Days/Week - 13,000 Steps - (6.5 Miles) - Daily Minimum
Yesterday, 10:57 AM
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#16
- MajorTendonitis
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Originally Posted By wasp9166⏩
Well I’m doing something right . I’ve had three different people recently tell me that I look as though I lost some weight .
Gonna depend on age bud
The older you get ,the more time your body needs
I wo sat and Tues, thats it, and I get looks in a tank at 60 all the time
Cardio 4 - 6 days and proper diet ,its all ya need at our age
Hitting other groups isn't rest ,complete rest and proper 8 hours sleep
The older you get ,the more time your body needs
I wo sat and Tues, thats it, and I get looks in a tank at 60 all the time
Cardio 4 - 6 days and proper diet ,its all ya need at our age
Hitting other groups isn't rest ,complete rest and proper 8 hours sleep
Long ways to go but I’m seeing a bit of progress . Had the lowest blood sugar I’ve ever recorded this morning , a 5.6 mmol/L .
Usually it’s hovering around 7.0 , as it creeps up night
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22 hours ago, 02:59 PM
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#17
- wasp9166
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Originally Posted By MajorTendonitis⏩
Gjdm
Well I’m doing something right . I’ve had three different people recently tell me that I look as though I lost some weight .
Long ways to go but I’m seeing a bit of progress . Had the lowest blood sugar I’ve ever recorded this morning , a 5.6 mmol/L .
Usually it’s hovering around 7.0 , as it creeps up night
Long ways to go but I’m seeing a bit of progress . Had the lowest blood sugar I’ve ever recorded this morning , a 5.6 mmol/L .
Usually it’s hovering around 7.0 , as it creeps up night
22 hours ago, 03:02 PM
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#18
22 hours ago, 03:07 PM
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#19
- GordonXXX
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Andrew Tate's workout routine is quite simple:
30 - 45 minutes a day FULL body workout with focus on high reps.
Additionally he does intense sparring as well.
No rest days
He doesn't take any rest days.
The same workout every single day no matter what.
“Rest days? Most people don't train hard enough to need a day off. 95% of people don't need to take a day off. For most people just keep going. Train harder. Train harder than last time.” - Greg Doucette
30 - 45 minutes a day FULL body workout with focus on high reps.
Additionally he does intense sparring as well.
No rest days
He doesn't take any rest days.
The same workout every single day no matter what.
“Rest days? Most people don't train hard enough to need a day off. 95% of people don't need to take a day off. For most people just keep going. Train harder. Train harder than last time.” - Greg Doucette
22 hours ago, 03:14 PM
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#20
- iamdetermined
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PPLPP straight 5 days a week...heavy at the beginning of the week, lighter sets for the second workouts of the week. Been smooth sailing since last April and the gains are a lot faster than when I was doing bro splits.
Do not think that what is hard for you to master is humanly impossible; and if it is humanly possible, consider it to be within your reach.
22 hours ago, 03:16 PM
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#21
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U/l/u/off/u/l/off
Bench at the beginning of every upper day
Bench at the beginning of every upper day
22 hours ago, 03:17 PM
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#22
22 hours ago, 03:21 PM
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#23
- PrimarisIn
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Did chest, back, rest, shoulders, arms, rest and repeat brosplit
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
21 hours ago, 03:41 PM
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#24
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4-7 years.
When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.
21 hours ago, 03:42 PM
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#25
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Originally Posted By PrimarisIn⏩
@r32gojirra says everyday is bacne day. What do you have to say about that?
Did chest, back, rest, shoulders, arms, rest and repeat brosplit
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.
21 hours ago, 04:03 PM
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#26
- JamesG6626
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Being involved with powerlifting for so long I learned a lot. Small muscles are going to recover quicker than the larger muscles. I'd bench 3 days a week, each day a sliding scale of volume/intensity. Heavy day 80%+, 3-5 reps, a few sets, accessories. Light day 60%+, sets of 8-10, a few sets, accessories, medium day in between. Most of the fatigue comes from the higher volume days, so it was heavy, med, light, 2 days rest. Call that chest, tris, shoulders. Then squat/deadlift was 2 days/week. Heavy squat day was light deadlift day and vice versa plus accessories. Similar volume/intensity. Call that legs, back, trunk.
Thinking about it like body parts you can't define a set time off across the board. If you're talking about rear delts vs quads your quads are going to need more time. But depending on how you're trainings set up you can vary the stimulus to control fatigue and recovery time. It's not straight forward. I've found that with age that time increases :/
Thinking about it like body parts you can't define a set time off across the board. If you're talking about rear delts vs quads your quads are going to need more time. But depending on how you're trainings set up you can vary the stimulus to control fatigue and recovery time. It's not straight forward. I've found that with age that time increases :/
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21 hours ago, 04:03 PM
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#27
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Originally Posted By Donny2Yucky⏩
this
honestly why even lift weights if you are not a pro athlete? chit will just cause wear and tear on your body.
walking is the only exercise you need srs.
walking is the only exercise you need srs.
just stay lean
especially at ur age op
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17 hours ago, 08:12 PM
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#28
- Donny2Yucky
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Originally Posted By AllLifter⏩
people will cope and say that lifting weights is healthy because it builds muscle.
this
just stay lean
especially at ur age op
just stay lean
especially at ur age op
lettuce be reality - nobody is gaining any muscle unless they are taking steroids. natty lifting is pointless. most people use poor form and they lift heavy weights out of ego. they will destroy their backs from squatting and deadlifting.
17 hours ago, 08:18 PM
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#29
- MajorTendonitis
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Originally Posted By Donny2Yucky⏩
Not gonna lie , squats and deadlift are definitely aggravating the fk out of my back . Doing pretty light weights and giving my body time to adapt in order to avoid an injury .
people will cope and say that lifting weights is healthy because it builds muscle.
lettuce be reality - nobody is gaining any muscle unless they are taking steroids. natty lifting is pointless. most people use poor form and they lift heavy weights out of ego. you will destroy your back from squatting and deadlifting.
lettuce be reality - nobody is gaining any muscle unless they are taking steroids. natty lifting is pointless. most people use poor form and they lift heavy weights out of ego. you will destroy your back from squatting and deadlifting.
Good news is my blood sugar levels are at an all time low atm
Originally Posted By PrimarisIn⏩
Mirin srs . I want to get down to 200 or less , but I realize that’s pretty optimistic
Did chest, back, rest, shoulders, arms, rest and repeat brosplit
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
Got up to 200lbs lean
Pic:
Now I haven't lifted in 7 months, but I have base blocks trainer pro and with my weight I can bang out pull ups and dips and probably gain muscle
Back with my Fam
17 hours ago, 08:23 PM
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#30
- ShakeBrah
- Rampaging
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- ShakeBrah
- Rampaging
- Join Date: Dec 2012
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Usually 3 days off after hitting a muscle group. But there are enough groups that I workout pretty much every day and still get the rest in. Legs are the hardest, mostly because I play soccer once a week and it’s hard to let my legs rest enough and workout legs more than once a week
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