Importance of 48 hour break

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Dan_UK

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I've heard from a few people/sources that it's important when weight training to take one day on, one day off -in order to let your muscles recover fully before the next workout.

My question is, would I make faster progress toning and building bicep muscles if I worked out (pumping iron, and dumbell lifting) on a daily basis, rather than on my current 48 hour routine?

Thanks.
 
I've always understood that those breaks are very important so that you can let the muscle which was broken down rebuild itself.

If you want to work out more often try focusing on just a couple of body parts per work out. Like do chest and tricept one day, back and legs, then bicept and shoulders.
 
Hi there,
No, you wouldn't make better progress. Your muscles are growing while at rest. If you train too often you'll eventually become overtrained (actually if you trained every day it wouldn't take that long). When you get overtrained your muscle will not grow at all, and it's much more likely that you will get an injury. Take at least 48 hours in between weight workouts for each muscle group, plus take a week or more off every 3 months. So if you work full body you could train 3 times a week. Rest=growth and progress.

Sarah
 
i've posted this before, but you can train 4 - 5 times a week without doing bodypart splits...can either alternate upper and lower body sessions, split up into to movements days (vertical push, horizontal pull etc) or simply vary intensity during the week. e.g.
day 1 - lower body heavy
day 2 - lower body light (recovery) than upper body moderate
day 3 - off
day 4 - upper body heavy
day 5 - upper body light (recovery) than sprints
day 6 - sprints session if not done yesturday
day 7 - off

just a sample of how you can do it but upper and lower body gets trained
3 times a week each...every session doesn;t have to balls to the wall...the extra volume even at low intensity can be enough to induce fat loss if nutriton is adequate
 
Agreed - have always heard muscles aren't built in the gym, they're built when you're at rest. Training too often decreases that benefit (i.e., it's not the most efficient way).
 
Thanks for all the sound advice -I will stick to the 48 hour routine with my weights..

What about my running... I run daily for about 30 minutes at present, do I need to limit that to 48 hour breaks as well?

And will it impair my ability to develop arm muscle?

Thanks.;)
 
You don't necessarily need to rest for 48 hours between runs. If you're running a lot and lifting hard make sure you're eating plenty of calories and getting plenty of sleep, and taking at least one full rest day per week. If building muscle is your focus you may want to decrease your running just a bit temporarily.

Sarah
 
Just adding that I agree with needing 48 hours of rest after working a muscle. Cardio can be done daily (at least 1 day of rest a week though).
 
I am currently doing weights 2 days per week - Mondays and Thursdays. Could I increase it and do it three days a week - Mon, Wed, Fri??
 
wendy said:
I am currently doing weights 2 days per week - Mondays and Thursdays. Could I increase it and do it three days a week - Mon, Wed, Fri??
Click to expand...
Yes, even with a full body routine 3 days a week is just fine.
 
wendy said:
I am currently doing weights 2 days per week - Mondays and Thursdays. Could I increase it and do it three days a week - Mon, Wed, Fri??
Click to expand...

Wendy, are you doing full body workouts ? Then yes, you can add a third day as long as your nutrition is intact and you feel you're getting enough rest between workouts.
 
jpc1058 said:
Wendy, are you doing full body workouts ? Then yes, you can add a third day as long as your nutrition is intact and you feel you're getting enough rest between workouts.
Click to expand...

Yes, I do legs, arms, abs, shoulders.....
 
jenn said:
what about back and chest??
Click to expand...

ummmm........:eek: Let's see....here's what I do:

Day 1/3:

Squats
Walking Lunges
Str8 leg deadlifts
standing calf raises
one arm dumbbell rows
upright rows
arnold press
dumbbell chest press
alternating bicep curls
crunches

Day 2:

box squats
sumo str8 leg deadlifts
single leg standing calf raises
bent over underhand dumbbell rows
dumbbell shrugs
overhead dumbbell press
overhead tricep extensions
chest flyes
hammer curls
planks
 
wendy said:
ummmm........:eek: Let's see....here's what I do:

Day 1/3:

Squats
Walking Lunges
Str8 leg deadlifts
standing calf raises
one arm dumbbell rows
upright rows
arnold press
dumbbell chest press
alternating bicep curls
crunches

Day 2:

box squats
sumo str8 leg deadlifts
single leg standing calf raises
bent over underhand dumbbell rows
dumbbell shrugs
overhead dumbbell press
overhead tricep extensions
chest flyes
hammer curls
planks
Click to expand...

Looks great :D
 
jenn said:
Looks great :D
Click to expand...


:D Thanks! :eek:
 
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