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  1. #1
    Registered User tranceaddict's Avatar
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    Question How Many Days Rest Between Workouts?

    eg Chest/Triceps before Back/Biceps

    is 1 day sufficient for full recovery?

    i was told 4 days at the minimum

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    Moderator Dominik's Avatar
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    Originally Posted by tranceaddict View Post
    eg Chest/Triceps before Back/Biceps

    is 1 day sufficient for full recovery?

    i was told 4 days at the minimum
    There are some general guidelines out there, but you've got to experiment to find what works best. In my experience...

    The lower back and quads take the longest time to recover so I'll only train them every 3-4 days. Heavy deadlifting only once a week to accommodate heavy squats. I like to have at least 3 days between back and chest workouts, and two days between everything else.

    It also depends a lot on how hard you train a certain muscle group. For example with a dedicated arm workout involving a lot of sets you might find you need more than 2 days before working them again.

    I'd also recommend you structure your workouts so that any direct arm work you do for the tris and bis doesn't interfere with the rest of your upper body work. If you're doing an arm workout on a Monday for example and chest or back on a Wednesday but find because of arm fatigue you're struggling to make gains on presses, rows, etc., then do the arm work a couple of days after those workouts, in the same workout, or throw in an extra rest day.

  3. #3
    Registered User tranceaddict's Avatar
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    tranceaddict is offline
    here's my routine structure, not traditional but HIT routine:

    Workout One: Chest & Back

    *****3 days rest*******

    Workout Two: Legs + Abs

    ********3 days rest**********

    Workout Three: Shoulders & Arms

    ********3 days rest**********

    Workout Four: Legs + Abs

    *******3 days rest**********

    repeat cycle

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    Banned LordHalbert's Avatar
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    LordHalbert is offline
    Here's my routine which works pretty good for me:

    Day 1: Cardio, Chest
    Day 2: Cardio, Triceps
    Day 3: Cardio, Legs (quads and hams)
    Day 4: Cardio, Back
    Day 5: Cardio, Biceps
    Day 6: Cardio, Shoulders
    Day 7: Cardio (no weights)

    It's pretty basic but covers most muscle groups.

  5. #5
    Registered User Azban's Avatar
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    Azban is offline
    Originally Posted by LordHalbert View Post
    Here's my routine which works pretty good for me:

    Day 1: Cardio, Chest
    Day 2: Cardio, Triceps
    Day 3: Cardio, Legs (quads and hams)
    Day 4: Cardio, Back
    Day 5: Cardio, Biceps
    Day 6: Cardio, Shoulders
    Day 7: Cardio (no weights)

    It's pretty basic but covers most muscle groups.
    I know I'm replying years later but I thought I'd leave a warning for people seeing this in more recent years. The above advise is very misleading and should be ignored.

    Firstly you should never train tricep the day after chest, or biceps the day after back, as you are hitting the same muscle group on 2 consecutive days. Also, triceps are hit to some degree on shoulders day. Most muscle groups need at least 48-72 hours rest time.

    Secondly, doing a full cardio session before a workout will seriously hinder your gains as most of your energy is sapped before you even lift a dumbbell. I advocate doing a light cardio session before or even after a workout and heavy cardio on a separate day.


    Lastly doing cardio everyday is counterproductive and suicide for recovery. You should generally get at least 2 days rest per week, no matter your genetics the body needs time to heal and a 7 day workout will sooner or later result in joint damage or other issues. I am speaking from experience.

    Be careful of anything you read. Most of us on here are constantly learning, including myself.

  6. #6
    Registered User canada99's Avatar
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    canada99 is offline
    Originally Posted by Azban View Post
    I know I'm replying years later but I thought I'd leave a warning for people seeing this in more recent years. The above advise is very misleading and should be ignored.

    Firstly you should never train tricep the day after chest, or biceps the day after back, as you are hitting the same muscle group on 2 consecutive days. Also, triceps are hit to some degree on shoulders day. Most muscle groups need at least 48-72 hours rest time.

    Secondly, doing a full cardio session before a workout will seriously hinder your gains as most of your energy is sapped before you even lift a dumbbell. I advocate doing a light cardio session before or even after a workout and heavy cardio on a separate day.


    Lastly doing cardio everyday is counterproductive and suicide for recovery. You should generally get at least 2 days rest per week, no matter your genetics the body needs time to heal and a 7 day workout will sooner or later result in joint damage or other issues. I am speaking from experience.

    Be careful of anything you read. Most of us on here are constantly learning, including myself.

    there is thousands of misleading threads out there, so no point bumping them, especially 10 year old ones that nobody cares about anyways.

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