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#1
10-02-2007, 09:35 PM
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Rest: How long is long enough?
How long is the optimal time to rest in between work outs of the same muscle group? I've read and heard many different opinions about this. Some say a week is enough, some say 48 hours... this is a huge difference in opinion. I want facts.
Obviously you should never work out when your muscles are still sore, but the only time my muscles are really sore is if i haven't worked out for a month and then hit the gym. Once my body gets used to lifting, I no longer experience soreness on the same level (if at all). So how do I know when my muscles are fully prepared for another heavy weight raping? 
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#4
10-02-2007, 10:01 PM
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Re: Rest: How long is long enough?
Yup, all of those. Every person is different too. Train enough and you'll be in tune with your body and just know.
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#5
10-02-2007, 10:14 PM
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Re: Rest: How long is long enough?
[ QUOTE ]
Train enough and you'll be in tune with your body and just know. [/ QUOTE ] This is debatable... But you'll def get better at it. You might never get to the level of being totally preventing overtraining or knowing when to increase volume, but you'll eventually figure it out. In the beginning its best to just stick with a program until something goes awry.
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#6
10-02-2007, 10:46 PM
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Re: Rest: How long is long enough?
I don't know the facts so I can't help you. I think it depends on the muscle groups involved, the volume and intensity of the workouts, the condition of the subject, etc.
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#7
10-02-2007, 10:59 PM
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Re: Rest: How long is long enough?
A healthy 175 lb 22 year old does 4 sets of bench press. The first set is 10 reps with 60% of maximum weight , second 10 reps of 70%, third 10 reps of 80% and a final set of 3-4 reps with 90% of max weight.
How many days does he need to rest? [img]/images/graemlins/smile.gif[/img]
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#8
10-02-2007, 11:16 PM
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Re: Rest: How long is long enough?
[ QUOTE ]
A healthy 175 lb 22 year old does 4 sets of bench press. The first set is 10 reps with 60% of maximum weight , second 10 reps of 70%, third 10 reps of 80% and a final set of 3-4 reps with 90% of max weight. How many days does he need to rest? [img]/images/graemlins/smile.gif[/img] [/ QUOTE ] How much sleep does he get? How much stress is he under? How is his diet? Supplementation? Test levels? Cortisol levels? Training age?
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#9
10-02-2007, 11:20 PM
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Re: Rest: How long is long enough?
About twice a week would be right for most lifters is my *wild guess.* Maybe 2.5 would be okay for bench.
10 reps > 90% doesn't concern me as much as 35>80%, the latter pushing it at 2.5. I'm thinking there's a general objection to how you are programming here, but I'm not gonna try and make it...
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