Thread: Workout Schedule

Ideally it is not advised to work the same muscle group more than once a day. In addition, after working any given muscle group the rule of thumb is to provide at least 1 days rest. Now many bodybuilders will work 2 or more muscles in one day. For example if your working biceps and triceps, you could do biceps in the morning, and then do triceps in the evening. Or chest and legs for another example. Do legs in the morning, and chest in the evening... You will find many different methods and combinations. But again, the rule of thumb is to allow at least 1 day rest for each muscle group. In addition it is advised to take at least one day off a week to allow for recovery and rest.

The minimum amount of rest for a particular muscle groups is 24 hours. What is difficult for me is to find the optimum amount of rest, before exercising the muscle group again. I suppose it differes depending on the individual. Currently I am do X muscle group on, for example a Monday and do that same muscle group again on a Saturday, the 5th day, having rested that muscle group (minus synergistic) for 4 days.

Is 4 days too much time for rest and recovery. I always read that 80% of bodybuilders overtrain 90% of the time, and that gains will diminish if not enough time to rest and recover is allowed....I don't know.

The way I always answer this questions is like this...

What is right for one person, may not be right for another. You have to find what works best for you. Basically you take note of the basic rules of thumbs and go from there. Four days rest for one individual may just right, but to much for another. Again, it all depends on the individual. I myself try to work the same muscle group twice a week allowing for at least 24 hours rest before working that muscle again. With me I allow about 3 days before working the same muscle twice.

Rest is a big thing when lifting weights, don't get enough rest and you f#%k yourself up. Make sure you don't work the same muslce group twice in one day and that is including supporting muslces as well.

training twice per day is fine, but training the same muscle group twice daily is silly.

actually ive heard of this

you work one muscle in the morning and then hit the same one again in the afternoon
Then take 7 days off for it to rest

its one of those "shock your muscles" things