How long to rest if trying to gain as much weight as possible?

[Lightman009]

Hey everybody, I am trying to gain as much mass as I possibly can, and I read on a website that if you really want to gain more mass you should rest more often. I have been lifting 6 days a week and taking one day for rest. Am I not resting enough to gain more mass? I also read that over training can actually cause a loss in muscle tissue? Is this true also?

Thanks

 

[syntekz]

Yes. 6 days a week, training at farely high intensity for most would be considered overtraining. Post your routine.

**I train 3 days a week...

 

[Tank316]

Light,this will be easier to help you with if you show us your routine and diet and if your taking supps also.there's alot of people here who can help.lets us know o.k..

 

[Rob_NC]

It's also going to depend on your body's ability to recover. We're all different in that respect. You have to listen to what your body is telling you.

 

[craig777]

I know that a lot has been written on overtraining causing loss of muscle, but I have to wonder about that. If you recall the old days when there was a town blacksmith. He was the biggest and strongest guy in town. If overtraining caused muscle loss he should have had a toothpick for an arm. Those speed skaters in the Olympics skate every single day. Day after day, and did you see the size of their thighs. I could come up with more, but I think this theory of overtraining causing muscle loss is not correct.

 

[Rob_NC]

Craig, I wonder too. Although the examples you state aren't exactly in the same league as bobybuilders. Speed skaters generally only train their legs, and the black smith uses his arms for the most part. But you do have a point.

 

[SteveDeBeave]

If your 6 days a week is over-training for you then your body should be telling you.

People re-cooperate at different speeds. People also train at different intensities. All this adds up to individuality in regards to rest time and re-cooperation needs.

I can go on a 6-8 week 2 day split working same muscle groups twice a week. Training hard, like I can hardly walk the next day after legs! I do legs twice a week on this and I'm 39. Eventually my body says wooooooah!! Then I need to reduce my training frequency.

It's all up to you. If you train hard on one muscle group and find yourself tired or having reduced strength the next time you hit the same group, well then your over-doing it. Learn to read what your body tells you, it's part of the game.

If you don't let your muscles re-coop and hit them to soon again your gains will not increase as they could with more rest. Healing muscle fibers and then tearing them again makes them grow. If you keep tearing them up without getting enough healing you will feel it. You will feel sore before you even work the muscle group, you will have reduced strength and feel tired.

 

[ZECH]

I like craig's thought alot! But I have to agree with steve. If you train as hard as you can when your in the gym, I don't think you can stand 6 days a week very long. Like steve, after I do legs on tuesday, I can still tell it on saturday. If you can train 6 days a week consistently, I personally don't think you are traing hard enough while your in the gym. I train 1-1 1/2 hrs at lunch and it usually takes me the rest of the afternoon to recoup!

 

[craig777]

I agree with that 100%. My workout takes 45 minutes and when I leave I am totally drained, with sweat pouring from my face. I feel that too many people don't workout with enough intensity.

 

[Scotty the Body]

Muscles get bigger out of the gym not in, you need proper rest so your muscles can rebuild muscle fibers torn during your workout.
If your constantly breaking down the muscle and not giving it time to recover then yes it is possible that you will loose muscle.
Probably the most important thing here is your diet, you can't expect to build muscle if your not feeding your body the right stuff. Pore diet can/will also lead to loss of muscle.

Post your workout and your diet along with your age/height and weight, I'm sure we can help you out.

 

[Rob_NC]

I see alot of people working their mouth with great intensity, just standing around machines BSing.

 

[Scotty the Body]

There never seems to be a short supply of those people does there Rob.
There were two women working out thismorning, each taking up a bench but spotting one another. One would do a set then they'd talk a little bit, then the other would do her set on a different bench and it just went on and on.
I'm sure they could tell people were waiting to use a bench but it didn't seem to phase them.

 

[Lightman009]

OK, I am 6'1 170lbs. I have been training 6 days a week for at least an hour and 45 minutes. I switch off muscle groups every day, usually chest, back, and abs one day. Then arms, shoulders, legs and abs again(I do abs everyday). I also throw in shrugs everyday with free weights and on the day I work on my back I will do all the exercises for traps. I try to do at least 3 or 4 exercises for each muscle group. My routines are usually intense as I lift heavier weight with lower reps, I am definitly drained by the end of the workout, but I am only 19 and I guess my recovery rate is still pretty good because my soreness and/or tension does not last long. I do very little cardio because I have such a high metabolism I do not want to burn off my weight. I eat tons of food, usually at least 4 meals a day and I make sure most of it is protein. The only supplement I use is the GNC weight gainer 1850 which contains a large amount of calories (1,000 calories when mixed with water) and lots of protein (I get about 30g of protein with each drink). I drink this shake after my workouts. My workout partner (who is quite strong) always pushes me and makes sure I am doing everything correctly so I am not half-assing anything. By the way, I am a college student so I have the luxury of being able to get to the gym everyday (which is only a bike ride away) and I have plenty of time to rest. I occasionally notice that I am weaker one day then I was the day before, but I was told that I would go down in strength before I went up, which makes sense since the muscle has to have time to build back up. However, even on these days I stay motivated and make sure I get through my workout. Well, thats about it. Please share your advice and ask any other questions you might have about my routine or whatever.

Thanks.

 

[Scotty the Body]

So if I'm reading your post right, your doing:

Chest/back/legs/shoulders/arms 3 times a week
Abs/traps 6 times a week.

It might work for a newbie but your gonna hit a wall REAL soon, I would suggest cutting it back to working:
Chest/back/legs/shoulders/arms 1 time per week and Abs/traps to 2 times a week.
Your workouts should last for 45min to an hour (maybe a little more if your working out with someone).

Given you have plenty of time to hit the gym, I'd use a 4 day split.

 

[ZECH]

Originally posted by Scotty the Body
stuff. Pore diet can/will also lead to loss of muscle.

Damn! Don't you just hate a pore diet Scotty!!!LOL!!!! Lightman, I think Scotty has very sound advice on the workout schedule. Give it a try for 6-8 weeks and I bet you will notice a difference!

 

[craig777]

I agree with Scotty on the workout.

I would eat more than 4 meals, eat at least 7 meals and cut the calories on the others.

Workout less and rest each body part at least 3 days. I find if you do this you will be more sore after each workout. You want to be sore.

Scotty I am sorry but I can't resist. What is a pore diet. How do you get the food into your pores, that would be hard to do and I agree would lead to muscle loss. Now a poor diet also leads to muscle loss. Sorry had to do that.

 

[Scotty the Body]

LOL, Bastards, your all bastards!!!

Poor, me no learn spell two good!!

 

[Lightman009]

Ok. So, a cutback is in order. However, I am still not understanding what you mean by only working out one day a week for each muscle group. Can you explain to me how this is going to be effective? Please keep in mind that I am going for a maximum gain in strength and mass. I have been doing my current routine for two weeks and have not felt any major fatigue yet. I really enjoy going to the gym. If I am not understanding what you are trying to say, please clarify.

Thanks

 

[Lightman009]

Also, I was thinking about adding another supplement. Creatine is my number one candidate. What do you guys think?


Thanks

 

[Scotty the Body]

Most exercises require Synergist and Stabilizer muscles to perform that particular movement so in fact you are already exercising each muscle more than once a week already.

I would go with a 4 day split like:

Mon: chest
Tues: Legs
Thurs: arms/shoulders
Fri: Back

I???d use 3 to 4 exercises for chest/back/legs with 3-4 sets and reps from 6-8 or as low as 4-6. For smaller muscles like arms/shoulders go with 2-3 exercises with 3 sets and reps of 6-8.

If your STILL gonna go with doing each body part more than once a week, I???d at least do one heavy day and one light day.

 

[Scotty the Body]

Creatine is a good choice, I'm only using Creatine, protein and a multi vit right now.

 

[Lightman009]

OK, I got it. Thanks a lot for your help, I will try out the new routine.

Thanks

Aaron