Rest days. . . muscle groups. . .

[TapRackBang]

Quick question. . .

After 4-6 weeks of the routine I'm using currently, I'd like to switch to a routine where I work each major muscle group one day per week, but I'd like it to be on consequtive days.

i.e.

Monday: Legs
Tuesday: Arms
Wednesday: Back
Thursday: Shoulders
Friday: Chest
Sat. and Sun.: REST

Assuming I'm eating properly and sleeping my eight hours per night, Is it a problem NOT having rest days in between workout days? My goal is to gain mass. I'd only be working each group once per week.

TapRackBang

 

[Still Shady]

Hmmm... I haven't tried it but it may work for you. Make sure you don't feel guilty about doing 1 muscle group once a week, I do.

 

[Triple Threat]

You don't want shoulders and chest on consecutive days.

Perhaps something like chest, back, arms, legs, shoulders, off, off. You probably also want at least one day between back and legs. IMHO, of course.

 

[Mudge]

Nobody ever agrees with virtually anything

I have heard, split your off days, and I have also heard "it is imperative to have 2 consecutive off days." I try to follow though, big bodypart, small bodypart - never two big bodyparts per day like back/legs.

 

[TapRackBang]

So, Still Shady (and others), would I see gains faster if I lift for each group TWICE per week?

Would that be overtraining for a newbie?

TapRackBang

 

[Still Shady]

Hi Tap! Start with lighter weights first then work all the way up. When I started I was doing it 3 times a week then now 5 times a week!

You will see the biggest improvements in the 1st - 3rd month then it gets harder to build up when your body gets used to the stress, specially if you're all natural (like me) so my trick is to try a harder routin or heavier weights.

Patience = Pay Off

I myself needs more mass toning is done!

 

[P-funk]

A split I used to always use was:

mon-chest
tues-back
wed-leggs
thur-delts
fri-arms
sat & sun-rest

but then I found that putting a day off in the middle really gave me better recovery and led to better overal gains (not that the other was bad though). It now looks like this:

mon-chest
tues-back
wed-rest
thurs-legs
fri-delts
sat-arms
sun-rest

see what works best for you. Nothing is ever set in stone, expecially when splits are concerned. As long as it makes sense and works.

 

[TapRackBang]

So P-funk, you're currently working out each major muscle group once every seven days then?

I'm currently doing the same, just more rest days in between (three day routine). I'm finding I have a hard time getting through a workout in the time I have. I think I'd do better with a routine that allows me to focus on one muscle group per day. I won't have to rush.

TapRackBang

 

[P-funk]

no, that split above is my usual split. I always come back to it but every 8-10 weeks I change to something else to freshen it up before going back to that. My current split for the next 4-6weeks looks like this:

mon-upper body push muscles (chest/shoulders/tris)-heavy day
tues-upper body pull muscles (back/bi's)-heavy day
wed-legs
thurs-upper body push-light day
fri-upper body pull-light day
sat and sun-rest

 

[TapRackBang]

Got it.

TapRackBang