Weight lifting training

[spyder]

I am somewhat a beginner in terms of lifting weights, I practice with dumbbells, initially I used to workout for 1 hour every day and have one day off, usually Saturdays, but upon discussion with my relative, I now lift 3 days a week, so have a day break in between kind of making me feel lazy, do you have to have atleast 3 days off? Like work out on Monday, day off on Tuesday, workout on Wednesday and so on? I kind of want to go back to my old routine but fear that I wont make much progress since I am not allowing my muscles to recover. What is the optimum time required for recovery?  Any members have knowledge on this topic?

[Br3tt96]

I thought it was 48-72 hours for muscle recovery. I'm trying to get more of a lean muscle, military body type.

[spyder]

I thought it was 48-72 hours for muscle recovery. I'm trying to get more of a lean muscle, military body type.

I was told 48 hours too, kind of wanted to squeeze in a workout today since I have nothing better to do. 

[JustChilliing]

You normally take a day off from a muscle group, so legs Monday, then don't touch legs again for another 3 days, etc.

 

So I guess you could train shoulders one day, tricep/biceps another, etc?

[Br3tt96]

I was told 48 hours too, kind of wanted to squeeze in a workout today since I have nothing better to do.

I'm trying to work on my pull ups, push ups, sit-ups, and running. I work out one day and I'm off the next. So I workout every other day.

[Samdb]

I work out 6 days a week, your muscle only takes 48hrs to fully recover as this is how long protein synthesis takes to occur which rebuilds you muscle once it is torn from exercise. You could try a bro split which hits every muscle once a week but I have my own personal split that took me about a year to fully develop. My version is much more intense and you really need to be committed to it and have the energy for every single workout because it's hard, but what you get out of it in such a short amount of time is insane, usually acting twice as fast since you're working the muscle more often. 

 

Or you could get a hold of some gear and throw mass on then take some nolvadex to retain the most of it while you come off your cycle, but I'd choose the first.

 

Source: Used to be fat as shit, now have a six pack.

EDIT: For the record, I'm squatting 3 plates, DL 3 plates and bench is shit at 2...

[o0Martin]

I am somewhat a beginner in terms of lifting weights, I practice with dumbbells, initially I used to workout for 1 hour every day and have one day off, usually Saturdays, but upon discussion with my relative, I now lift 3 days a week, so have a day break in between kind of making me feel lazy, do you have to have atleast 3 days off? Like work out on Monday, day off on Tuesday, workout on Wednesday and so on? I kind of want to go back to my old routine but fear that I wont make much progress since I am not allowing my muscles to recover. What is the optimum time required for recovery?  Any members have knowledge on this topic?

 

You 100% don't "have to" have 3/4 days off a week, if you have a good training split then I would advise as a beginner that you only lift max 5 days a week at first, there is nothing wrong with lifting 3 days a week though. But increasing your training frequency to 5 days a week will not only mean lifting more, but it will also help with your recovery from DOM's (Delayed onset muscle soreness) so if you're having an issue with that, try training more frequently. 

 

But the most important thing is just to make sure you have a good split, and that kind of depends on your age and how you like to train idk how old you are, but if you're like a late teen/early 20's you may as well be going 5 times a week and doing a, Legs, Back, Chest, Shoulders + Core, Arms, split (Not in that order, just what to do for 5 days to keep it efficient) and if you're doing 3 stick with the normal Push, Pull, Legs split. 

[Guest]

When training 6, or even 7, days a week you would alternate between muscle groups; meaning you would hit lets say chest and triceps Monday, back and biceps Tuesday etc. and then repeat that the following 3 days. That way, each muscle group has 48 hours to recover before training them again. 

 

Someone people prefer to workout more muscle groups each training sessions, have a day or two of rest and then hit them again; the drawback of that is you're not going to be focussing as much on each muscle group, and may not have as much progress as you would with training 6 days a week alternating between muscle groups.

 

It's down to personal preference, there's no right or wrong way. Just do what you feel works best for you. 

[stconquest]

I always did circuit training.  I hit every muscle group I wanted to hit every day.  Biceps/Triceps, Chest/Back, Shoulders... Legs were done by running and jumping, I never focused them.  I would try to take one day off a week.

 

First day was a benchmarking day.  I would find my comfortable weight for each exercise I wanted (and discover any lingering injuries/weaknesses).  My aim was 8-10 reps before struggle kicked in - 3 sets/rest in between.  I would stay at that weight until I could do 15 reps/3 sets, then I upped the weight.

 

This is the method I used, everyone is different.  Everyday workouts seem more appealing to me.  Took about 45min.

 

I am about to start again... after 2 years.  Going to benchmark tonight.  =)

 

Note:  After I got to my desired size, my workout frequency changes drastically.  I would be looking at 3, maybe 4, days a week.

[spyder]

When training 6, or even 7, days a week you would alternate between muscle groups; meaning you would hit lets say chest and triceps Monday, back and biceps Tuesday etc. and then repeat that the following 3 days. That way, each muscle group has 48 hours to recover before training them again. 

 

Someone people prefer to workout more muscle groups each training sessions, have a day or two of rest and then hit them again; the drawback of that is you're not going to be focussing as much on each muscle group, and may not have as much progress as you would with training 6 days a week alternating between muscle groups.

 

It's down to personal preference, there's no right or wrong way. Just do what you feel works best for you. 

Yeah I took on the advice of working out every other day but when you have too much time on your hands, it gets a bit difficult, feel the need to do it.

You normally take a day off from a muscle group, so legs Monday, then don't touch legs again for another 3 days, etc.

 

So I guess you could train shoulders one day, tricep/biceps another, etc?

 

That makes logical sense I guess.

I'm trying to work on my pull ups, push ups, sit-ups, and running. I work out one day and I'm off the next. So I workout every other day.

 

The current routine I am following, just need to be busy and not constantly think of working out. 

I work out 6 days a week, your muscle only takes 48hrs to fully recover as this is how long protein synthesis takes to occur which rebuilds you muscle once it is torn from exercise. You could try a bro split which hits every muscle once a week but I have my own personal split that took me about a year to fully develop. My version is much more intense and you really need to be committed to it and have the energy for every single workout because it's hard, but what you get out of it in such a short amount of time is insane, usually acting twice as fast since you're working the muscle more often. 

 

Or you could get a hold of some gear and throw mass on then take some nolvadex to retain the most of it while you come off your cycle, but I'd choose the first.

 

Source: Used to be fat as shit, now have a six pack.

EDIT: For the record, I'm squatting 3 plates, DL 3 plates and bench is shit at 2...

 

I like your thinking, might go with a split. 

You 100% don't "have to" have 3/4 days off a week, if you have a good training split then I would advise as a beginner that you only lift max 5 days a week at first, there is nothing wrong with lifting 3 days a week though. But increasing your training frequency to 5 days a week will not only mean lifting more, but it will also help with your recovery from DOM's (Delayed onset muscle soreness) so if you're having an issue with that, try training more frequently. 

 

But the most important thing is just to make sure you have a good split, and that kind of depends on your age and how you like to train idk how old you are, but if you're like a late teen/early 20's you may as well be going 5 times a week and doing a, Legs, Back, Chest, Shoulders + Core, Arms, split (Not in that order, just what to do for 5 days to keep it efficient) and if you're doing 3 stick with the normal Push, Pull, Legs split. 

I am not having issues with DOM, I just kind of feel I am not reaching my potential when working every other day, would prefer to minimise the number of days I have off without adversely affecting growth of muscle because of course everyone needs to rest. 

[Aphexx]

and like everyone I'm going to repeat isolate muscle groups and rotate through them throughout the week all except for abs. I think I read that for Bruce Lee he did abs every day.

[o0Martin]

and like everyone I'm going to repeat isolate muscle groups and rotate through them throughout the week all except for abs. I think I read that for Bruce Lee he did abs every day.

 

I try to do my core every time I work out (5 times a week, although in reality normally ends up being 3 times a week) but that's just because I do Athletics (Track&Field for Americans) in most sports having a strong core is vital to performance, that includes lower back and obliques, people (or at least my mates) always forget to work out their lower back and obliques  :unsure:

[kipper]

I do 1 day on 1 day off through the week and leave weekend for a full recovery, i already have strong legs as i am ex mililtary, but i work on my upper body as this is my weakest point, well it's everyone's weakest point, your biceps and arm muscles have very small muscles in comparison to other parts of your body.

 

I run with weight for around 2 miles or more if i feel like it.

[brokencross]

I thought it was 48-72 hours for muscle recovery. I'm trying to get more of a lean muscle, military body type.

Nah, 24h is enough.

There's also no need to lift every day. Rest days are as important as lifting days.