How Much Is Enough Recovery Time???

[tzan]

Beofre you answer I want to throw in while on a cycle. I'm thinking about changing my routine to one major muscle a day once a week. To me, this seems like too much rest, especially when cycling. What do you guys think??

 

[SSAlexSS]

Beofre you answer I want to throw in while on a cycle. I'm thinking about changing my routine to one major muscle a day once a week. To me, this seems like too much rest, especially when cycling. What do you guys think??

3 times per week is very good for muscle size?

Why? Your muscle is constantly working and your nervous system is constantly being stressed. That means you are training your muscle/nervous system to withstand more work. Thus bigger and better gains.

A bigger muscle can withstand more work, and thus it makes sense to train it that way. Just like muscle can adapt
to lifting 500 pounds, it doesnt mean that it cant adapt to lift more often!


However make sure that you CYCLE your workouts during the week to avoid burnout.

For example

Monday: 100% effort
Wednesday: 60% effort
Friday: 80% effort
(same for tusday, thursday, saturday).


hope it helps!

 

[Haz]

I like about 4-5 days off, depending on how I feel. Once a week is too much rest in my case. But it depends on your body, and the type of routines you do. Some people need more rest then others.

 

[Jabs]

When on a cycle I train major muscle groups every four days. I used to train more but my mass didn't change. My hardness and stamina where really good but overtraining undoes everything I worked hard for.

 

[Lord_Suston]

When on cycle I train in a 3 to one split rotation example:
D1 Chest +tris
D2 Legs+calves
D3 Shoulders
D4 rest
D5 Back+bis
D6 Chest+tris
D7 Legs+calves
D8 rest

But this is only on a cycle, since the cycle I used to use was Sustanon, Eq and Winstrol, + nolvies and arimedex....

 

[tzan]

so what do you all say, once a week is too much rest or what????

 

[huntmaster]

not if your sets are thorough and you are ripping em hard.

If I lift chest and tri's on Monday and am still sore on wednesday and on into thursday---I will wait until at least Sunday. But this is after an extremely intense workout. Rip'n em up. Drinking Isopure like water.

 

[curling]

not if your sets are thorough and you are ripping em hard.

If I lift chest and tri's on Monday and am still sore on wednesday and on into thursday---I will wait until at least Sunday. But this is after an extremely intense workout. Rip'n em up.

I am the same way. When I hit them(the muscle group) I hit them with such intensity that I need 5 or 6 days rest in between.

 

[SSAlexSS]

so what do you all say, once a week is too much rest or what????

You got it sir!

1 week is too much. Just like 10 minutes in between sets is too much.

 

[b fold the truth]

You got it sir!

1 week is too much. Just like 10 minutes in between sets is too much.

I did not get big by means of gear or training a bodypart more than once a week.

Just a thought though...here is what I used to do when I wanted to be a bodybuilder..

Monday: Legs, 2 light sets of chins or bar rows
Tuesday: Chest, 2 light sets for shoulders, bic, tric

Thursday: Back, 2 light sets of a leg movt
Friday: Shoulders, Bic, Tric, 2 light sets of a chest movt

The light sets would basically be 2 sets of 10-20 reps on a "shape" movement like flyes, hacks, rows, chins, conc curls, tric pressdowns, lateral raises...etc... They were VERY easy.

B True

 

[SSAlexSS]

I did not get big by means of gear or training a bodypart more than once a week.

Just a thought though...here is what I used to do when I wanted to be a bodybuilder..

Monday: Legs, 2 light sets of chins or bar rows
Tuesday: Chest, 2 light sets for shoulders, bic, tric

Thursday: Back, 2 light sets of a leg movt
Friday: Shoulders, Bic, Tric, 2 light sets of a chest movt

The light sets would basically be 2 sets of 10-20 reps on a "shape" movement like flyes, hacks, rows, chins, conc curls, tric pressdowns, lateral raises...etc... They were VERY easy.

B True

Well. There are many ways to get muscular. Howeever more often per week training DOES have its benefits.

WHY?
For bodybuilding you need to have as little time in between sets as possible.
3-5 minutes brakes are for powerlifters. Nothing is wrong with that, but it is for strength and not so much for size. Foir size you need to deplete your muscle. If you wait for 3+ minutees, your muscle is replenished. That is bad. You need to keep your muscle fibers depleted so that fresh fibers that havent been touched before go into the play.

Correct??
OK. Consider days off in between your bodypart training as your rest periods.
Longer the brake, worse the results.


It is a myth that your muscles need X time to recover. Olympic lifters train their bodyparts up to 21 times per WEEK. They dont have any problems with mass. Sprinters sprint many times per day many days. Their legs are big and strong.

Humans dont loose leg size/strength, yet often walk EACH DAY many hours!
Well you might say "walking isnt iintense. Squatting is much harder." . Yes its true, but walking was tough for you once too. Guess what, your body adapted to walking. Why cant it adapt to squat 7 times per week????? Really think into it next time.

 

[SSAlexSS]

I am the same way. When I hit them(the muscle group) I hit them with such intensity that I need 5 or 6 days rest in between.

This can be turned around on you.

Maybe your muscles are so weak that they need 5-6 days of recovery! They didnt adapt to higher demands!

sprinters dont run harsh and intense sprints 2 per week. No their muscles are used to that kind of stress 24/7!

If you force your muscles to tolerate more punishment more often, they have no other choice but to become stronger/bigger so each workout would be a breeze.

 

[b fold the truth]

Well. There are many ways to get muscular. Howeever more often per week training DOES have its benefits.

WHY?
For bodybuilding you need to have as little time in between sets as possible.
3-5 minutes brakes are for powerlifters. Nothing is wrong with that, but it is for strength and not so much for size. Foir size you need to deplete your muscle. If you wait for 3+ minutees, your muscle is replenished. That is bad. You need to keep your muscle fibers depleted so that fresh fibers that havent been touched before go into the play.

Correct??
OK. Consider days off in between your bodypart training as your rest periods.
Longer the brake, worse the results.


It is a myth that your muscles need X time to recover. Olympic lifters train their bodyparts up to 21 times per WEEK. They dont have any problems with mass. Sprinters sprint many times per day many days. Their legs are big and strong.

Humans dont loose leg size/strength, yet often walk EACH DAY many hours!
Well you might say "walking isnt iintense. Squatting is much harder." . Yes its true, but walking was tough for you once too. Guess what, your body adapted to walking. Why cant it adapt to squat 7 times per week????? Really think into it next time.

Dorian Yates said in his bood...that he waits as long as he needs between sets...to fully recover and for his breath to get back to normal. Said that it was important for him to be able to give 100% on every set.

I am a strength athlete...and I only wait 45 sec between sets of flat bench...I do the same on squats.

Not all olympic lifters have tons of mass. Each of their lifts are similar...but not the same as doing a squat, bench, or deadlift. It is not as taxing on one single muscle as those exercises are.

Take a pro bodybuilder and let him walk for hours every single day...and watch him shrink

B True

 

[SSAlexSS]

Dorian Yates said in his bood...that he waits as long as he needs between sets...to fully recover and for his breath to get back to normal. Said that it was important for him to be able to give 100% on every set.

I am a strength athlete...and I only wait 45 sec between sets of flat bench...I do the same on squats.

Not all olympic lifters have tons of mass. Each of their lifts are similar...but not the same as doing a squat, bench, or deadlift. It is not as taxing on one single muscle as those exercises are.

Take a pro bodybuilder and let him walk for hours every single day...and watch him shrink

B True

More like endurance or not a good strength trainer. You need 3+ minutes
for your muscles to recover their strength!

Unless you are doing lioght weight 45 seconds isnt enough.

But hey, since you are smarter than me. Your way is the best.

 

[b fold the truth]

More like endurance or not a good strength trainer. You need 3+ minutes
for your muscles to recover their strength!

Unless you are doing lioght weight 45 seconds isnt enough.

But hey, since you are smarter than me. Your way is the best.

I train with the dynamic effort principles on my squat and bench.

Smarter than you? Don't think I ever said that. I have just learned a lot from experience.

B True

 

[huntmaster]

learned a lot from experience.

Hit the nail on the head. Everyone's body is different. You must find out what works best for you. Experience speaks volumes.

 

[FitnessFrk]

you need to be more specific on the type of training that you will be doing while on the cycle. are you going to be training for strength or doing a hypertrophy specific training routine ?

it makes a big difference.

 

[tzan]

you need to be more specific on the type of training that you will be doing while on the cycle. are you going to be training for strength or doing a hypertrophy specific training routine ?

it makes a big difference.

My goal is to get more ripped up. Some strength gains would be nice, but I'm not really concerned with getting any bigger for the summer.