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  1. #1
    Registered User runner13's Avatar
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    how much rest between workouts?

    well i just started working out and right now my program looks like this

    mon- biceps and triceps
    tues- back and legs
    wed- chest and shoulders
    thurs- rest
    fri- biceps and triceps
    sat- back and legs
    sun- chest and shoulders
    mon - rest

    so basically its rest after 3 days of working the different body parts

    but i have heard that if you want your muscles to grow u need rest....i was wondering if i have enough rest or should i take and day of rest after every workout so i will be doing this

    mon - biceps and triceps
    tues - rest
    wed - back and legs
    thurs- rest
    fri - chest and shoulders
    sat - rest
    then repeat

    do u think i should stick with what im doing or is more rest better to put on weight and muscle
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  2. #2
    \_(ツ)_/ Attaus's Avatar
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    What do you plan on doing for back and legs? If you have deadlifts in there, or rows, I would change it. You don't want to work your arms the first day, then again for the next two days.

    I'd do;

    mon- back, biceps, legs
    tues - triceps, shoulders, and chest
    wed - sprinting/light conditioning
    thurs - rest
    fri- repeat
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  3. #3
    Registered User Edge118's Avatar
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    I'd recommend the second option since you are new to working out, and you're better off training each body part once a week, plus the extra rest days will help prevent overtraining and burnout.

    mon - biceps and triceps
    tues - rest
    wed - back and legs
    thurs- rest
    fri - chest and shoulders
    sat - rest
    then repeat

    The rule of thumb is at least 48-72 hours rest between working the same bodypart.
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  4. #4
    Registered User RickRolld's Avatar
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    Originally Posted by Edge118 View Post
    I'd recommend the second option since you are new to working out, and you're better off training each body part once a week, plus the extra rest days will help prevent overtraining and burnout.

    mon - biceps and triceps
    tues - rest
    wed - back and legs
    thurs- rest
    fri - chest and shoulders
    sat - rest
    then repeat

    The rule of thumb is at least 48-72 hours rest between working the same bodypart.
    Agreed
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  5. #5
    Registered User runner13's Avatar
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    yesterday i did biceps and triceps and today i did back and i noticed with the chin ups and rows i was using my bis and tris and they were starting to swell a bit....i was wondering if there was any way i could still lift 5 or 6 times a week and split the workouts up differently so i would get the correct rest
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  6. #6
    Registered User henmaniac87's Avatar
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    Originally Posted by runner13 View Post
    well i just started working out and right now my program looks like this

    mon- biceps and triceps
    tues- back and legs
    wed- chest and shoulders
    thurs- rest
    fri- biceps and triceps
    sat- back and legs
    sun- chest and shoulders
    mon - rest

    so basically its rest after 3 days of working the different body parts

    but i have heard that if you want your muscles to grow u need rest....i was wondering if i have enough rest or should i take and day of rest after every workout so i will be doing this

    mon - biceps and triceps
    tues - rest
    wed - back and legs
    thurs- rest
    fri - chest and shoulders
    sat - rest
    then repeat

    do u think i should stick with what im doing or is more rest better to put on weight and muscle
    second split is better. first split you are overtraining arms. I say give yourself at least two days of rest between bicep workout and back workout tho. May still lead to overtraining the biceps with this second split.
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  7. #7
    Maybe I....Zuk ya... Steelghost's Avatar
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    Here is my split just for ****s and giggles. Seen great results.

    Monday-Legs,deadlift, traps -Heavy Abs
    Tuesday-Chest, Tris, Shoulders
    Wednsday-Biceps, upper back, traps -Heavy Abs
    Thursday- OFF....cardio outside
    Friday-Chest, Tris, Shoulders -Heavy Abs
    Saturday-Biceps, upper back
    Sunday- OFF....cardio outside


    30-45 mins cardio at least 3 times during the week after lifting.
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  8. #8
    \_(ツ)_/ Attaus's Avatar
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    He's 16.. you don't overtrain in one workout. If you're 30, yes wait two days, but if you're 16.. one day of rest is plenty.
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