Workout routine: getting enough rest

[jan8080]

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.

[WolfRose7]

Before we go into anything else.

How much weight have you been gaining each month.
What are your macro's if you have them.

[Partyrocking]

A few years of lifting and you're 61kg. Your diet is not good.

[jan8080]

Before we go into anything else.

How much weight have you been gaining each month.
What are your macro's if you have them.

No gains over the last months.

Yesterday, I put everything I ate on a scale. It was an average day. Here are the macros:
2621 kcal; my maintenance calories should be 2085; yesterday was workout day.
Carbs 216.5 (34%), Protein 194.2 (31%), Fat 99.1 (35%).

[jan8080]

Anyone ?

[CommitmentRulz]

Anyone ?

5' 10.5", 26 years old, 135 pounds? You are not eating enough to grow. Period.

[jan8080]

Ok, thanks for the input! I'll increase my calories.

Does anybody has anything to say concerning how much rest the workout routine should contain?

[WolfRose7]

Ok, thanks for the input! I'll increase my calories.

Does anybody has anything to say concerning how much rest the workout routine should contain?

I would pick one of the programs in the sticky threads at the top of this section

[Dams3]

anabolic training? You are reading too many bullsht magazines