Training question. Maybe someone can help.
So, I know that recovery time in between workouts is different for everyone. I also know you need to rest each muscle group for a few days in between workouts. But, if I train chest and biceps on the same day, do I need to wait a couple days before I train back, shoulders, or tri’s since they work with the muscle groups from the previous workout?
November 4, 2009 at 8:47 pm
Honestly, there’s no such thing as an ‘Ideal’ Training split. Different people get different results using different splits. However, you’re right, rest time is extremely important since the workouts simply create the stimulus for muscle hypertrophy, while the muscles themselves actually grow and get stronger doing the rest and rebuild phases. Smaller muscle groups, such as bis, tris, calves, etc. etc. do not need as much rest time as larger muscle groups for recovery. However, at the same time, they are easier to overtrain since you use those smaller muscle groups in a lot of compound lifts you use for larger muscle groups. Ideally, if you’re doing chest and biceps in the same workout I would take a day off before hitting back, since the bicep is used in just about all pulling exercises as well. You could always work in a split such as, Day 1 (chest and bis) Day 2 (legs) Day 3 (back and tris) day 4 (rest) day 5 (shoulders) and Days 6-7 as either rest days, or you can use day 6 as a day to get in an extra workout to bring up lagging bodyparts/smaller muscle group (Traps/Forearms/Ect) and then take Day 7 as a complete rest day before starting over. Just an example. There are dozens of other ways to do the same thing with a different split. Just my 2 1/2 cents
November 4, 2009 at 10:01 pm
Jay said it good and summed up the major points. Do not overtrain smaller muscle groups and plenty of rest time for the major muscles. The one thing that I find works best is to train the same minor muscle that is already being worked that day. If you train chest, then your triceps are doing most the work. I work the triceps togther with my chest, not biceps. After my chest workout I would do just 3 very heavy tricep sets. This works them good, but does not overtrain. I found that a good split is Back/Bi-Chest/Tri-Forearms/stomach-Legs/calves-Shoulders/Traps. Stay Strong!! Stay Motivated!!!