Resting??

[cc81]

Ok, I just started up heavy weight training again after over a year of being lazy. I have made it through an entire split cycle. Yay. Only problem now is that I can't move. My entire body feels like I was beaten with a bat. Because I'm doing a split routine I feel like I should be able to keep going with the next body part, but my body is screaming a very different story at me. How often should I rest on a schedule like this in order to see the most results?

Here's my split:

Back & Bi's
Shoulders & Abs
Legs
Chest & Tri's
Abs & Glutes

I also try to do some cardio 2 to 3 times a week for about 60min.

Thanks for any help figuring this out!!

[SarahLynn85]

It looks like a good split to me, just remember if you've been relatively inactive for over a year and now you're going hard, your body is going to hurt. No doubt about that. Give your muscles some time to adjust. Make sure you're getting enough sleep, drinking plenty of water and eating well (especially protein and quick carb after lifting) to help your body recover. I've found that stretching after lifting and cardio is a huge help too.

[kimm4]

Ok, I just started up heavy weight training again after over a year of being lazy. I have made it through an entire split cycle. Yay. Only problem now is that I can't move. My entire body feels like I was beaten with a bat. Because I'm doing a split routine I feel like I should be able to keep going with the next body part, but my body is screaming a very different story at me. How often should I rest on a schedule like this in order to see the most results?

Here's my split:

Back & Bi's
Shoulders & Abs
Legs
Chest & Tri's
Abs & Glutes

I also try to do some cardio 2 to 3 times a week for about 60min.

Thanks for any help figuring this out!!

A big part of the issue is how's your eating? You've got to be eating enough calories to support the goal. It's a crucial part of training, rest, recovery and growth.

If your stats are correct, it's a clear indicator that you undereat...

[rachelobremski]

Ok, I just started up heavy weight training again after over a year of being lazy. I have made it through an entire split cycle. Yay. Only problem now is that I can't move. My entire body feels like I was beaten with a bat. Because I'm doing a split routine I feel like I should be able to keep going with the next body part, but my body is screaming a very different story at me. How often should I rest on a schedule like this in order to see the most results?

Here's my split:

Back & Bi's
Shoulders & Abs
Legs
Chest & Tri's
Abs & Glutes

I also try to do some cardio 2 to 3 times a week for about 60min.

Thanks for any help figuring this out!!

Cardio for 60 min to me is a long time, I personally do 30 min and that's an absolute max. Maybe go lighter on the weights until your body is used to using muscles you haven't worked out in a while. I personally like soaking in a hot bath to loosen up the muscles after a hard work out. I also use this spray called Iron Man Muscle Spray, it's pretty much like Icey Hot in a spray can. Works pretty good. Good luck

[cc81]

A big part of the issue is how's your eating? You've got to be eating enough calories to support the goal. It's a crucial part of training, rest, recovery and growth.

If your stats are correct, it's a clear indicator that you undereat...

As far as my eating goes, I calculated my caloric needs and macronutrients and have been logging every bite I take following them to a T. It's a pain, but a necessary evil I think. :)

I know how crucial resting is to muscle growth, I guess I'm just trying to figure out if there is an ideal amount of rest for maximum results. I don't want to under or over do it.

[cc81]

Cardio for 60 min to me is a long time, I personally do 30 min and that's an absolute max. Maybe go lighter on the weights until your body is used to using muscles you haven't worked out in a while. I personally like soaking in a hot bath to loosen up the muscles after a hard work out. I also use this spray called Iron Man Muscle Spray, it's pretty much like Icey Hot in a spray can. Works pretty good. Good luck

So true! I have realized less cardio tends to work out better and a hot bath did do wonders. Thanks so much for the info on the spray. I'll be getting some asap. :)

[kimm4]

As far as my eating goes, I calculated my caloric needs and macronutrients and have been logging every bite I take following them to a T. It's a pain, but a necessary evil I think. :)

I know how crucial resting is to muscle growth, I guess I'm just trying to figure out if there is an ideal amount of rest for maximum results. I don't want to under or over do it.

How many calories are you eating?

It could be a simple matter of playing around with days off. How many days do you train before you take a rest day? It's completely individual and you need to find what works best for you.

[cc81]

How many calories are you eating?

It could be a simple matter of playing around with days off. How many days do you train before you take a rest day? It's completely individual and you need to find what works best for you.

The reason for my weight being so low is because I lost a lot of muscle weight during the year I didn't work out. I am naturally thin framed with no rear end to speak of an toothpicks for calves. So when I don't maintain a strict weight training regimen I lose weight really fast, but put on fluff in not so welcome areas.

Right now I am shooting for 2700 calories on training days and 1800 on my days off. That varies of course depending on how hard I train and what I'm eating.

[cc81]

When it's up to me I usually take a rest day after I complete an entire round of splits. Although with four kids, running a business and my husbands wacky schedule it's never consistant.

[kimm4]

The reason for my weight being so low is because I lost a lot of muscle weight during the year I didn't work out.

This^^combined with not eating enough (being in a defict) is what causes weight loss. It doesn't happen just because a person stops training.

I would advise throwing a rest day somewhere in the middle of the split to break it up. Going 5 days without a rest day is sometimes too much depending on the individual.