Hi everybody!
I have a question about my workout routine.
First: I am 26 years old, 1.79 meters, 61 kilograms, 11% body fat, already have a few of lifting experience.
I would like to growth, and lately I have not been seeing the results I’d like to see. So, I’d like to change something and here are the two things I would like to focus on.
1.) Make my workout more intensive. Really focusing on an anabolic training, maximum 8 sets per muscle group and try to go to failure (8-12 reps). I also want to make my workout shorter: aiming for 45 minutes.
2.) I want to make sure to get enough rest. And here is where I need your help, because I am not sure how much rest is enough. First in terms of how many days between workout days (irrespectively which muscle I work out. Are any rest days necessary?). Second, in terms of how many rest days for one specific muscle group (e.g. back).
I’m aiming to work out four times a week (Tu, Th, Sa, Su). I am considering a 3-day split (D1: back/biceps, D2: chest/triceps, D3: legs) (but still working out 4 days a week!). I am not sure if this is enough rest. It would leave me with 4 rest days in between every back workout (chest workout, leg workout). Is this enough? Also, there are two workout days in a row (Sa, Su). Is this an issue?
Alternatively, I would consider a 4-day split. Adding one days of shoulders/abs. But in this case, I would work out every muscle group just once a weak. Isn’t that too rarely?
The last few months, I suspect that my workout was not intensive enough (often longer than an hour, 12 sets for the big muscles). I also wasn’t consistent about which days of the weeks I work out (I also included abs, cardio etc. from time to time). This might have resulted in overtraining.
Thanks!!!
PS: I understand that there are tons of things that might stand in the way of my muscle growth (I’ve just checked my diet in detail: seems good). Right now, specifically want to focus on two aspects mentioned above and see if it works for 2 months.
PPS: Note: I want to do a 3-day split, but workout 4 times a day, meaning once I am done with one cycle (D1, D2, D3), I will start a new cycle again. That would look like: Tu: D1; Th: D2, Sa: D3, Su1, Tu: D2 and so on.
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10-29-2017, 11:38 AM #1
Workout routine: getting enough rest
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10-29-2017, 12:00 PM #2
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10-29-2017, 12:01 PM #3
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10-29-2017, 12:59 PM #4
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10-30-2017, 12:35 PM #5
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10-30-2017, 12:52 PM #6
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10-31-2017, 06:19 AM #7
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10-31-2017, 06:30 AM #8
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10-31-2017, 09:30 AM #9
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