rest days

[Beef]

i have a four day split at the mo.. just wondering how many rest days i should be taking. recently i've been going about 6 times a week

[ThePman]

3-4 days of high-effort work per week will probably be the max for most people, on average, before you really start digging a hole (this doesn't rule out occasional spells of ass-busting).

Recovery is systemic; just because "chest" or "legs" are recovering doesn't mean that training "back" won't impact your overall recovery. Doing much more than that on a consistent basis, and getting actual size or strength results from it, is going to take years of time to build up to that work load, and probably steroids.

Although even that is dependent on how much and what kind of work you do at each session. If you're talking about the standard body-part split method with 10 exercises and 20+ sets per part, it holds up.

[Beef]

3-4 days of high-effort work per week will probably be the max for most people, on average, before you really start digging a hole (this doesn't rule out occasional spells of ass-busting).

Recovery is systemic; just because "chest" or "legs" are recovering doesn't mean that training "back" won't impact your overall recovery. Doing much more than that on a consistent basis, and getting actual size or strength results from it, is going to take years of time to build up to that work load, and probably steroids.

Although even that is dependent on how much and what kind of work you do at each session. If you're talking about the standard body-part split method with 10 exercises and 20+ sets per part, it holds up.

yeah i do at least 25 sets for each muscle group, so u reckun i shud cut back to four times per week? i only get DOMS for the first couple of days after a workout so by the time four days is up im ready to work tht same muscle again

[drizzt]

The following is in my personal (and humble) opinion

I think determining a person's rest period/days depend on a few factors, including: how intense your workouts are, what kind of split you do, what constitutes a "rest" day for you (maybe you slob out in front of the TV with Burger King? Maybe you play touch/soccer with your mates?), how much sleep you get, what your training goals and requirements are etc etc...

Mainly though, I think it comes down to listening to your body. Rest is a personal thing and like weights/nutrition/cardio is dependent on the individual and his/her requirements. Trial different rest durations - 1 day, 2 days, 3 days, workout every 2nd day, try 2 days on and 1 day off and so on - and see what works for you. Are you still improving? Are you meeting your goals? How does your body feel? Are you tired? etc...

Just my 2c

[Gym rat]

I average 16 to 24 sets per muscle group I get doms in certain areas by training hard five times a week but I dont mind rest days and I do non gym stuff like go for ride on on my bike or watch a couple of DVD's etc

[gym junkie]

you carnt over train you can only under eat and sleep :pfft: just go friken hard until your sore al over then have a day off

[steak]

you carnt over train you can only under eat and sleep :pfft: just go friken hard until your sore al over then have a day off

where did you pull that little pearl or wisdom from?

[Gym rat]

you carnt over train you can only under eat and sleep :pfft: just go friken hard until your sore al over then have a day off

where did you pull that little pearl or wisdom from?

lol that is funny :pfft: :pfft:

[Beef]

you carnt over train you can only under eat and sleep :pfft: just go friken hard until your sore al over then have a day off

r u kidding me bro? of course u can overtrain.

[tonyb]

3-4 days a week is more than enough. Anymore than that and your are just being greedy. :pfft:

[agent86]

4 days a week is good. Those rest days are necessary for physical and mental recovery. 3 days would mean the workout would have to be quite long which would be counterproductive.

[ohjoshua]

people who are successful in building size and strength train anywhere between 3 days a week up to 7 days a week twice a day.

Frequency is only one of the variables.

as long as frequency*intensity*volume=recovery (or below)