how long do muscles need to rest?

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shizznats

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Hi im pretty much a beginner and this is my workout program:

Day1 - chest (flat press, incline press, flies), shoulders (shoulder press, lateral raises, front raises), biceps (standing curls, reverse preacher curls, concentration curls)
then i skip the next day to rest and on
Day2 - triceps (pulldowns, lying bar curls, dumbbell lifts), legs (calves, thighs, hamsrings), and back (seated row, dead lifts, lateral pulldowns)
then i skip the next day and do Day1 again, and so on.

With this program, im doing each body part once every 4 days really, so my question is: would it be a good idea to do Day1, then Day2 the next day and so on, without resting days except maybe like once a week id take a day off?

and in case it matters, im quite skinny, and im just tryin to put on some mass/muscle.
thanks in advance
 
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here's the issue I see, On day one all your chest work hits teh triceps, and you work biceps hard.
then day 2, you hit the triceps again, which aren't recovered...and your biceps will be the weak point in all yoru back work.
would be better to do chest/tris/shoulders on day 1, and back, bis and legs on day 2.
then you could, say, do 2 days of cardio, then repeat your workouts.
 
As a beginner especially, you won't need a lot to see quick results. Try this routine, and leave the programming to the professionals:
 
i would just do it all in one day and rest the next day... that way you arent accidentally working out a muscle two days in a row. one of the most important things i find is that you STRETCH! you'll feel so sore the next day if you don't remember to stretch... depending on how intense you work out, and how strong your muscles already are.
 
fade2green514 said:
one of the most important things i find is that you STRETCH! you'll feel so sore the next day if you don't remember to stretch... depending on how intense you work out, and how strong your muscles already are.
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Do dynamic stretching before you workout, static stretching in a hot shower afterwards and foam rolling everyday.
 
shizznats said:
Hi im pretty much a beginner

and in case it matters, im quite skinny, and im just tryin to put on some mass/muscle.
thanks in advance
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First of all you shouldnt be doing isolation excercises, you should be doing compound excercises, like bench press for chest and triceps not all these random isolation excercises like flyes and skull crusher for example. Compound moves waste less time, use less important calories up that are important for a skinny frame like yours and mine, also they hit more muscles and are the best for building muscle mass.

Important compound excercises are:
Bench Press - chest, triceps and shoulders
Squats - legs, lower back and abs
military press - shoulders, triceps, biceps, upper and middle back
dead lifts - back, legs and obliques
chin ups - back, biceps, shoulders and triceps

these are all you really need to do to gain muscle mass, do this every off day 3 sets of 10-12 and you'll notice the difference i gained more muscle mass and bulk within 2 weeks then i did doing isolation excercises in 6 months.

hope this helps x] ...Murker1
 
Wow, I hope hes got his workout plannin down by now, being that this thread is over 3 years old and that was his only post.
 
Cynic said:
static stretching in a hot shower afterwards and foam rolling everyday.
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It's probably not the best bet to stretch in a hot shower after exercise. It's true that heat may help loosen muscles, but there's still a reason they call it a cool down.

Adding direct heat on top of static stretching may make the muscles overly limber and cause overstretching and subsequent injury. It's best to cool down properly with a short bout of light cardio followed by static stretching and foam rolling, all prior to hitting the showers.

There is also the possibility that immediate application of direct heat coupled with static stretching could cause increased swelling and further injury in very light and sometimes unnoticeable strains, sprains, or bruising.
 
illiniphase4 said:
It's probably not the best bet to stretch in a hot shower after exercise. It's true that heat may help loosen muscles, but there's still a reason they call it a cool down.

Adding direct heat on top of static stretching may make the muscles overly limber and cause overstretching and subsequent injury. It's best to cool down properly with a short bout of light cardio followed by static stretching and foam rolling, all prior to hitting the showers.

There is also the possibility that immediate application of direct heat coupled with static stretching could cause increased swelling and further injury in very light and sometimes unnoticeable strains, sprains, or bruising.
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Hey ILL, you do know he wrote that back in 06 ? I doubt hes even still postin bro.
 
What I would do is divide the upper body into one day and lower body into another. You can't do weights on the same body part 2 days in a row. Make sure you have a rest day in between :)
 
CypKitty said:
What I would do is divide the upper body into one day and lower body into another. You can't do weights on the same body part 2 days in a row. Make sure you have a rest day in between :)
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Man o man, lotsa people like replyin to threads from "06" I see.
 
CypKitty said:
What I would do is divide the upper body into one day and lower body into another. You can't do weights on the same body part 2 days in a row. Make sure you have a rest day in between :)
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actually you can,(although not recomended) oly and powerlifters do it,for neural learning,but you must manage your routine correctly ie heavy/light days etc.
cypkitty just pointing out not to make posts saying cant/can unless its 100% true.
and johnny83 yes i did notice it was 06,what i cant understand is how do they come across these old threads :)
 
buzz said:
actually you can,(although not recomended) oly and powerlifters do it,for neural learning,but you must manage your routine correctly ie heavy/light days etc.
cypkitty just pointing out not to make posts saying cant/can unless its 100% true.
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Sorry :( It is always what I've being taught. Must remember to rephrase myself hehe
'
I came across this because it happens to be on the first page of the PT forums. It's not like I dug them out :p
 
CypKitty said:
Sorry :( It is always what I've being taught. Must remember to rephrase myself hehe
'
I came across this because it happens to be on the first page of the PT forums. It's not like I dug them out :p
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no problem,and it was murker1 who dug it out i think.
 
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