Rest

[Strongbow]

How important is it to have rest days? I want to build some mass and all of the bulking routines I am seeing involve too many rest days for me. I cant stand the thought of not lifting for three or four days a week. I fear that I am overtraining at the same time. Right now Im doing a body part a day, lifting 6 days out of the week. Alot of times I do chest and legs twice a week.

 

[Big_BK]

As long as your growing and not getting tired then its fine. I tend to go 3-4 times a week and rest completely the other days.

 

[SouthernLord]

You don't grow in the gym. The kitchen and the bed is where mass is built. A three day a week split that focuses on basic heavy compound lifts and progressive overload is best imo. At least for me. Obsessive compulsive 50 set body part splits are shit for gaining size unless you have elite genetics and a massive supply of drugs.

 

[ceo]

You don't grow in the gym. The kitchen and the bed is where mass is built. A three day a week split that focuses on basic heavy compound lifts and progressive overload is best imo. At least for me. Obsessive compulsive 50 set body part splits are shit for gaining size unless you have elite genetics and a massive supply of drugs.

Every time I go to post in a therad like this, SouthernLord has already posted EXACTLY what I would've said!!!

 

[desmond]

What I don't (respectfully) understand is the calorie consumption on this board for people do a 3x week split, particularly routines like 5x5 and DC where most of the sets are preparatory, and therefore little calories are burned on the routine.

Is the high calorie consumption purely related to aas, or would be you also be consuming an extreme amount natty?

 

[Big_BK]

Either way you need to be above your intake to gain. Plus people like me with a fast as fuck metabolism need the extra food. I do something like a push pull leg routine 5x5 but im never consistent with reps, usually do a warmup set then start pounding the weights.

 

[Strongbow]

You don't grow in the gym. The kitchen and the bed is where mass is built. A three day a week split that focuses on basic heavy compound lifts and progressive overload is best imo. At least for me. Obsessive compulsive 50 set body part splits are shit for gaining size unless you have elite genetics and a massive supply of drugs.

I will assume that genetically I am blessed. My progress in a little over nine months is shocking to most that have been in the gym with me. My strength just keeps getting better and better, my build has always been good. Im super thick now but have never lost my shape or muscle definition while putting on the extra twenty pounds I am carrying now. My problem is I want more size and strength, but I have gotten to the point that when I hit the gym I wont stop, just keeping going set after set and I fear I am not progressing as well as I could. I know I am not letting my body rest like I should, but I am obssesed with lifting and cant get enuff. I know my routine needs to change, thinking of doing the two day split for awhile, just curious how much rest you really big strong dudes get a week.

 

[ceo]

I will assume that genetically I am blessed. My progress in a little over nine months is shocking to most that have been in the gym with me. My strength just keeps getting better and better, my build has always been good. Im super thick now but have never lost my shape or muscle definition while putting on the extra twenty pounds I am carrying now. My problem is I want more size and strength, but I have gotten to the point that when I hit the gym I wont stop, just keeping going set after set and I fear I am not progressing as well as I could. I know I am not letting my body rest like I should, but I am obssesed with lifting and cant get enuff. I know my routine needs to change, thinking of doing the two day split for awhile, just curious how much rest you really big strong dudes get a week.

the bigger you get, the heavier you lift, the more rest you need. You benching 400 now as opposed to 200 a couple years ago for example, will need more rest to recover and rebuild/repair from lifting 400 than 200. Takes more effort to lift that 400 than it does to lift 200. Easy to understand when you look at it like that huh?

 

[SaiBoT]

What I don't (respectfully) understand is the calorie consumption on this board for people do a 3x week split, particularly routines like 5x5 and DC where most of the sets are preparatory, and therefore little calories are burned on the routine.

Is the high calorie consumption purely related to aas, or would be you also be consuming an extreme amount natty?

As far as I know DC diet manipulates calories for workout days and non-workout days... In relation to 5x5... you are doing full body workouts 3 times a week so you better eat if you expect full recovery...

Heavy squats to the floor, deadlifting, heavy pressing and rowing will deplete you glycogen levels quite easily, I'm thinking that you never tried a 5x5 or DC which is a much more advanced training so give it a try and you will soon enough know why you need the cals for.

 

[desmond]

Saibot:

I have tried 5x5, but not DC.

What I mean by 5x5 is per each exercise, there is only one set week that is a "all out set". The other sets are ramped or preparatory. I guess what I was trying to say is because you are only occasionally full-out exerting yourself, then the calorie expenditure in workotus will be low (e.g., if you used a HR monitor on you to estimate it, the calorie expenditure is lower than a high volume short rep workouts because its only the all out set which will see a significant elevation of your HR).

I am not saying these routines are "easy".

As far as I know DC diet manipulates calories for workout days and non-workout days... In relation to 5x5... you are doing full body workouts 3 times a week so you better eat if you expect full recovery...

Heavy squats to the floor, deadlifting, heavy pressing and rowing will deplete you glycogen levels quite easily, I'm thinking that you never tried a 5x5 or DC which is a much more advanced training so give it a try and you will soon enough know why you need the cals for.

 

[SaiBoT]

Saibot:

I have tried 5x5, but not DC.

What I mean by 5x5 is per each exercise, there is only one set week that is a "all out set". The other sets are ramped or preparatory. I guess what I was trying to say is because you are only occasionally full-out exerting yourself, then the calorie expenditure in workotus will be low (e.g., if you used a HR monitor on you to estimate it, the calorie expenditure is lower than a high volume short rep workouts because its only the all out set which will see a significant elevation of your HR).

I am not saying these routines are "easy".

Perhaps you only tried the intermediate 5x5 check the advanced level of it and you will see that some days on some exercises all 5x5 are at max intensity not ramping up. Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory.

Nevertheless for gaining weight/muscle is safer to overeat than to undereat, that's why most of us do such recommendations.

 

[Rage-Of-Sparta]

your muscles grow and recover from intense training when you rest

 

[Strongbow]

the bigger you get, the heavier you lift, the more rest you need. You benching 400 now as opposed to 200 a couple years ago for example, will need more rest to recover and rebuild/repair from lifting 400 than 200. Takes more effort to lift that 400 than it does to lift 200. Easy to understand when you look at it like that huh?

That does make sense when you say it like that, but does a 188 lbs dude like me who benches 385 need to rest more than a 250 lbs dude doing the same weight. My strength has continued to grow on my current training routine, but I feel more and more like I'm on the verge of my bodies capacity with the bench and squat. Would really like to do the 8 plates, but fear Im am goig to hurt myself before I get it. Hopefully a lil more rest will be the ticket.

 

[SaiBoT]

That does make sense when you say it like that, but does a 188 lbs dude like me who benches 385 need to rest more than a 250 lbs dude doing the same weight. My strength has continued to grow on my current training routine, but I feel more and more like I'm on the verge of my bodies capacity with the bench and squat. Would really like to do the 8 plates, but fear Im am goig to hurt myself before I get it. Hopefully a lil more rest will be the ticket.

Well, taking a nap, whenever you can, will do wonders for your recovery!