working out and rest

N

novice

0
Hi guys !!! I love this site :D

Ok so now I know that basically I have to see how my body reacts to get to know the right amount of proteines I have to take.
I wanted to ask now about having rest between ur practise cession.
So far I was working out everyday and it's been like 1.5 months.
Then I saw somehwere that u needed rest so I am considering working out only 6 times a week.
The thing is that everyday, I really look forward my work out cession. I am not that tired not to go. Yesterday I wanted to go but I remembered what people said and I kind of got a little upset to delay my work on my back and my arms :(

In one month it's really hard to see the change on the mirror but I gained like 4 lbs without really changing my habits in terms of eating. I eat a little bit more not much. (more rice, chicken... food that I consider "healthy" :rolleyes: )

So I decided that I will take some proteine but I will definitely follow my "fat" increase.

So my first question is: do I really need rest even if I don't feel like I do ? Should I wait my body to tell me "HEY STOP" ?:D
Second question: So I was thinking of cutting my work out cession to 3 to 4 times a week. But can I do some cardio in between just to kind of regulate my body fat ?
Like monday wednesday friday and sunday = work out (of course different muscle each day)
and the rest ie tuesday thursday and saturday= cardio = 30 to 40 min of running at like 7 miles per hour or some stepper... stuff like that

Is that bad ? Aweful or a brilliant idea ? :p

Thanx a lot again :)
 
Novice,

Happy to hear you enjoy the site and enjoy being in the gym. Sounds like you're learning a lot, as we all are or should be.

Good questions, but before I attempt to answer them I want to make sure to tell you that its much more important to keep this fun. Keep the enthusiasm!! Trainin is a way of life and some times people get burned out counting every gram, all macro nutrients of food consumed, using a stop watch on everything from time under tension, rest in the gym to time between meals. Of course the more you know the better you'll efficiently use your time in turn the quicker you'll meet your goals. I know...blah blah blah....just remember to keep it fun.:cool:


So on to your "rest" question. I don't know if you have already done so but could you post your training routine. I'm curious to know if you're as intense in the gym as you could be.

If you're doing one muscle group a day then I don't see any problem with going 6 or 7 days/week but I don't think 1-1.5 hrs is needed to hit 1 target muscle group.

It is common to see people training with a 4 or 5 day split and using the "rest" day as a cardio day. Some call it "active rest". Personally I have had most success with a 4 day training split, 1 day of HIIT (sprints, stair climbing, or cardio machines), 1 active rest day (treadmill walking, basketball, soccer, mountain biking any activity not involving the couch unless I'm moving it) and 1 day of absolutely nothing.

Hope this gives you some direction. We'd be able to give more specific comments regarding your rest needs with a bit more background on your training sessions.

In Health,
DM
 
sorry and thanx for the reply !!

but here is my program!! (AGAIN :( )
it's a cycle of 3 days

First day: chest and abs

decline, incline and horizontal:
decline and horizontal with free weights in my both hands (I'd like to go for the bench and the sole bar but I don't always have someone to spot me so I can't go to my max)
I am doing 4x12 reps and I start with 35 lbs in each hands and reach 50 lbs (which I can't to 12 and if I can't reach 10 I am upset so I do another 12 of 45)
for the incline it's the directed bar usually or the free weights (same for the number of reps)
then I go for this:
Mp06b.gif

then I go for 2 other machines: it's hard to explain but one is like ur sitting and ur arm forms like a cross with ur body and you kind of pull something to join ur both hand. It makes a semi-circle and ur arm joins in front or ur face.
the other one is like ur sitting and ur pushing 2 bars in front of u.
I finish my chest by the pullover cuz I heard it relaxes ur pecs after a chest work out.
and I finish by 4x100 abs (regular sit ups)

let me take my breath and I'll write the second day :p
 
ok second day: shoulder, arms and abs

first thing:
Cep09h.gif


then I go for a bench where u sit and u push a bar up and down behind u. u push it and u bring it back behind ur neck.

then I take 1 free weight in each hands and standing my arms along my body I make them spread untill they form a cross with my body (I don't know any technical term sorry :( )

then free weights again: sitting and I brings ups and down my weights at the level of my shoulders (this one is damn hard.. I am so happy when I am done with that ). :D

then I go for a machine where u push laterraly with ur elbow... it's again for the shoulders.

Then for the arms I work the triceps and the biceps...
for the tricepts: u know the rope thing and u pull both side of the rope with ur hands and ur elbow trying to stay still
and I do the same changing the rope with a small bar
(so makes it 4x12+ 4x12)
for the biceps I go sometimes for the free weights or some other with a bar....
everytime for everything I start light and I finish my last reps with my max (almost max: when I say max I mean max with at least 8 to 10 reps)
and again I finish with abs (same thing as the first day)


Finally the third day: back arms and abs:
shoulders: first
Md34p.gif

then pullover
then:
Md10h.gif
(both side ;) )
then there is 2 other machines: one for the back of ur shoulders: u pull two handler when ur sitting..
and the other is: ur sitting and ur arms instead of joining together start joined and spreads...
then I go for arms and abs again....

The 2nde and third day are not as intense as chest so sometimes I add something like 2 or 3 series or pull ups or stuff like or end up with 30 min running or other cardio that not to be trapped in some kind of routine....

So I guess that's it.. what do u think ?
Oh yea I don't work out my legs cuz I am happy with them :D ...
Should I still ?
 
Wow, those are some large replies ;)

You could seriously cut down the size by using the exercise names, which you can find on http://www.exrx.net/Lists/Directory.html

Your first day would then be reduced to something like this:

DAY 1: CHEST

- DB Incline Bench Press 12x30 10x40 8x45 8x50
- DB Decline Bench Press ...
- DB Fly ...
- Sitting Fly Machine ...
- Sitting Bench Press ...
Click to expand...

or something similar :)

I suggest you make a schedule like this & print it out, very handey ;)

Some quick comments:

- More is not always better ! It looks like you do quite a lot of exercises for most muscle groups. 6 for your chest alone, for example. That's allright, but keep in mind that your muscles need a lot of time (like a week) to recover & grow then ! And doing such heavy workouts is not always required to stimulate muscle growth... In HST, a specific kind of training, sometimes only one exercise, of two or even one set is done... and then your muscles need far less time to recover so you can train more often !

- Not training your legs doesn't just mean your legs won't grow more muscular... it also means that your whole body; more specifically your back, chest and abs grow slower. There's another fine article here on this forum I think that explains why.
So I would definately work our your legs too ! You could just add squats in front of one of your days, and deadlifts in front of another day, for instance... or you could do them on another day; as you don't seem to mind training at all ;)

- Looks like you're quite often using machines... which isn't always necessary. Try to include some more 'compound' exercises: pull-ups & rows for your back, and dips for your triceps/lower pecs... I know that the instructors often send you around the fitness centre following all the machines, but really, they aren't at all that necessary ;p

- You seem like very eager to train & see results... much like I am / was =) Just keep on learning by looking for info online, or browsing forums like this one... and the very best of luck to you ;p Judging by the amount of weight you bench press (50 lbs in each hand), you're doing very great and you're undoubtedly quite 'gifted' so you'll grow muscle easily...

- Don't forget your diet either ! ;p I see you're eating more rice, for instance... rice = carbs, which you don't really need to eat excessivly, unless you really need to gain more weight... but oh well i'll stop whining about the importance of eating well enough, I already did that in your other topic ;p
 
again thanx a lot for your reply!!! it's great!!
I guess I have to start working on my legs :p
Still can I do some cardio on my "rest" days ? Cuz it looks like it's better to have some rest.
I don't want to see a rubber around my waist.. :eek:
 
oh yea when I say I want to do some cardio in between, it's because of the fat increase of course, but at the same time I don't want my cardio to alter my muscle growth...

So basically the question is: eating a lot is it possible to grow only muscle ? and regulate the fat increase at the minimum ?
 
ok to makes things neat :cool: I used the site given by BD (shank u ;) ) and here it goes:

FIRST DAY

1) DB decline 12x35, 12x40, 12x45, 10x50 (If I can’t go to 10 I go one more for 12x45). Sometime (rarely for that one I go for the standing fly instead but it doesn’t burn as as the DB so I like this one more)
2) DB horiztontal same thing
3) DB incline here I can’t go as heavy as the others (maybe cuz I get tired by then or simply cuz my upper chest is weaker) so I go up to 45lbs in each hands. For the incline I do either DB or Smith incline Bench press
I always work with series of 12
4) DB Fly (of course I don’t go till 50 for this one: 12x25 lbs in both hands is my max)
5) According to the names on the site the seated fly
6) Lever chest press (Again I go for 4 times 12 reps)
7) I finish with the pullover
8) Then I go for 4 times 100 crunches


SECOND DAY

1) Barbell upright row (again 4x12: 3 times with 20 on both sides and I finish with 12 reps of 25 on both sides)
2) Smith Behind Neck press
3) DB shoulder press (damn hard)
4) DB lateral raise (my max for this one is 20 lbs in both hands and even with 20 I struggle)
5) Lever lateral raise
For the arms:
6) Cable pushdown (4x12 rep increasing the weight) for this one I do it twice one with a rope and one with a small bar
7) I finish by: either the cable preacher curl or the DB curl
8) 4 times 100 crunches (sometimes I go only for 3x100… I am too tired lol…:p


THIRD AND FINAL DAY

1) cable seated row
2) DB bent-over row
3) pullover
4) then a machine: it’s like the lever pull down but when I pull down I go in semi circle laterally.
5) Then this other one that I didn’t find the names joining ur hands together u kind of pull laterally (while ur seated)
The arms and abs as usual…

Like I said sometimes I add something like pull ups and/or cardio cuz the second and third day are not so much busy compared to the first. :rolleyes:
 
Today was the third day so I worked on my back but I added some of the exercices u guys adviced me:

so here is what I did:

4x4 reps of rear pull ups (God it was hard :D )

4x12 pullover increasing the weight (start at 30 lbs)

4x12 seated row straight back

Weighted supine row: this one was hard too, I did 2 times 10 reps... partly cuz I wasn't doing good at it, partly cuz people in the gym were thinking I was ridiculous :p

then I did what I would call the lever pulldown but latterally down-pulling (if u see what I mean, I know it's hard :rolleyes: )

the weighted bench dip: I started with nothing and I increasingly went to 25lbs on my thighs (that I did twice - 2x12 @ 25 lbs)

then the cable pushdown for the triceps 2 kind: one with a rope one with a bar: 4x12 for each increasing again the weight.

then the barbell curll putting 10 lbs on each side for 3 series of 12 rep and adding 5 on each side for 10 reps....

Then I went for the lying bench press (the squat was kind of scary to me) this one was hard too actually but I managed 4x12 with the last one at like 70 lbs I think...

and then I went for my calves the same way but only 2 series...

I finished by my tradionnal crunches: 4 times 100...

GOD it was good!!!! :D

I want to go for my chest for the today... can I ? or should I rest ...

Thanx again a lot!! I feel that I am getting annoying
 
Your posts are very pleasant and not annoying at all :)
Definitely do legs!!! especially squats and deadlifts. Start out with barely no weight, even no weight at all and get the form good and then gradually add weight over the first month.
These exercises are the basics of bodybuilding and make you feel amazing.

BD and Detroit really said all I would have said, I agree with what they said completely.
I might add that it is generally agreed upon by all fitness people that you need 2 days rest a week. I think however that if you feel good, you could exercise every day but make two of those days only cardio. so hit wieghts only 5 days a week. You could have a 5 day split and hit the muscles really hard with lots of sets. (different body part for each day) or a 3 day split like you have now, maybe some less chest work, but do what feels good for you.
If you want to get big, then cut down the cardio and do it only 2-3 times a week and only for 20 minutes a time. I personally love doing cardio but have stopped now as I want to bulk as much as possible. Once I have reached my desirable size I will do cardio again to cut and then stick to it 2-4 times a week. I will see then but right now that is what I think will be...
Also, regarding the body fat, remember that the bigger you get, the more calories you will be burning a day so if you continue to eat as you normally do, and maybe just add some more protein, then you shouldn't get fatter even if you barely do cardio.
So I think you will eventually find what works for you and as I said, do what feels right, but still, I think one days complete rest a week and one other days rest with maybe some light cardio is the best advise for you.
 
Thanks for the detail novice. Very solid advice from Allon and BD.

Based on your routine, I would absolutely include a rest day. If you want to do all days in a row take the 4th day off then start your cycle over again.

If you want to do cardio on the 4th day that should be fine.

To repeat others........add legs to your program.

A point to remember is that we actually get stronger on REST days. Working out tears down muscles and resting rebuilds them. Some of the pros here can give much more detail on the science behind it. With that said, rest is as important if not more than actually training.


DM
 
thanx a lot guys!!!
I will do that then... having a rest day in the cycle and add the legs although it doesn't excite me a lot :rolleyes:

:cool:
 
Sorry to bother u guys again but I have a question:

I was thinking of doing 2 kind of cycles:

the same cycle in three days (the one I explained) with heavy weights (when I say heavy of course, means heavy for me ;) )

then I have a rest day, and when I start with another cycle, I was thinking of working the definition so going for series of 25 reps but lighter weights ?

so it would go like this:
Cycle 1 - heavy weights
rest
Cycle 2 - lighter weights
rest
...
and going on like this
what do u think ?

Also I have another question: :rolleyes:

let's say I do my legs and after my legs I am going for my chest.
Can I between 2 series of repetitions of my legs do my chest in the meantime ?:)

Like I go for 12 reps legs, then go for 12 reps chest and come back on the legs and so on...
I heard it's not really recommended but I wanna be sure :eek:

Thanx a lot again :)
 
Hey no bother at all -

My opinion about the heavy/light routines. I think it can work but I'd make your current routine the "light" cycle. When you go heavy use set/rep schemes like 5x5 or 8x3, or something similar to that.


I know you don't want to train your legs but they really need a day on their own, but I have seen routines that include squating on chest day. I don't know how effective that was. I like to work my legs so I've never tried it.


DM
 
Again Shank u !! A lot.!!!
Damn I thought I was going heavy already!!! :eek:
SO this should be my light cycle... :confused:
does it mean that so far I won't get bulky and rather just "draw" my muscles....:(
Cuz the thing is that I am still thing and I want to bulk up as well!!
:cool:
 
Hey man, I did legs last night, and Ive got to say its my least favourite day.
But, its good to give my other muscles a break and I know Im getting a full body workout aswell. Also, need to build up those legs a bit for a good overall look.
Squats and Lunges are HARD WORK, but that makes them sooo good :)
With the right diet, I reckon you'll get some nice results from that routine.
Have fun!
 
I don't like doing legs man... but the truth is that I am fine with them. But since it makes my other part grow slower I have to do them. Yesterday was my rest day so I went for 40 min cardio and I figured, let's do legs, so I went for the seated leg curl, (back and front ie means pulling and pushing) and I will add one or two exercices in my routine...

But now I am kind of concern because looks like my routine is a "light" one which won't make me bulk up will it ?
I thought that was my heavy one so it would actually make my muscles grow as well...

What do u think guys ?
 
your routine does not look so light to me.
As long as you reach the point of failure on the last one or two sets per exercise, and your muscles ache a bit the next day you will grow.
Rep ranges of 6-12 reps will cause your muscles to grow. and it seems to me that that is what you are doing.
just go easy and only work the muscle hard with controlled movements for 6-12 reps and you will grow.
also make sure you are eating enough.
 
Thank for the reply man!!!
ok I will follow ur advices !!!
Cool site :D
 
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