Days off to train ?

[babycatattack]

[FONT=&quot]I've been using this system of training for about a year with good result. Whole body workouts, single sets til failure. My question is on cycle should I take 2 days off in between workouts. I have been doing a Mon, Wed, Friday schedule currently. The reason I ask is because I have been doing an upper arm measure and it seems like I show the most growth on my measurement Monday mornings (after 2 days off). Thanks[/FONT]
[FONT=&quot] [/FONT]

 

[dylangemelli]

thats all based around trial and error... you have to test it out and see what works best for you personally because we all react and respond differently...

 

[SteveMobsterG]

If nothing else it shows rest and recovery works.

 

[peglerfuelpump]

The way you handle your off days can greatly affect your ability to build muscle and get stronger. For the dedicated lifter, the problem isn't that you take an occasional rest day. The problem is that you don't take ENOUGH rest days and you don't time them wisely in your training week.

 

[peglerfuelpump]

Off days can be a torture for iron addicts. For many people, a rest day makes them feel like they're slacking off, so they train six or even seven days per week. Yet when you look at the most successful strength athletes and bodybuilders, four training days a week, sometimes five, seems to be the most common frequency.

 

[peglerfuelpump]

Those training six or seven days a week tend to progress at a slower pace than those hitting the gym four to five days a week. There are of course exceptions, but unless you're genetically gifted, you should base your training decisions on the most widely successful approach, not on the exception.

 

[peglerfuelpump]

Change your thinking like this:

• Think "stimulation days" instead of training days.
• Think "growth days" instead of rest days.

 

[peglerfuelpump]

When you take a rest/growth day you build more muscle, replenish glycogen stores more easily, and let the nervous system get back to an optimal working state. This will help you grow faster, but it'll also improve your performance on the day you get back to the gym.

 

[peglerfuelpump]

The truth is, during your off days crucial things happen that make it easier to grow and get stronger. Your body has limited resources. And if you invest more resources in a training session, rather than resting, you'll have fewer available to fuel adaptation and growth.

 

[peglerfuelpump]

"Growth days" make you grow directly by allowing you to recover. They make you grow indirectly by allowing your to put a greater stimulation on your body during your lifting sessions.

 

[peglerfuelpump]

If your goal is maximum muscle growth and strength gains, it's important to consume plenty of quality carbs and protein during those off/growth days. See each growth day as the only day in the week where the body is allowed to build muscle. If that were the case, what would you do on that day to make sure that you get every possible ounce of muscle growth? Certainly not lower your calorie or carb intake!

 

[peglerfuelpump]

Most people should train four days per week. For a normal person, four HARD sessions per week is about all that can be done. Sure, training more often is possible, but it would require the careful and precise use of training days with a much lower stress level. I don't like these because I always feel like I have to restrain myself and "train with the brakes on."

 

[peglerfuelpump]

If you like to go balls-out, four training days a week is the best option to start with. That leaves us with three rest/growth days per week. Occasionally doing five sessions per week is fine, which would leave us with two rest/growth days. But this isn't the ideal long-term solution.​

 

[peglerfuelpump]

Make the heaviest days Thursday and Saturday. These are the days where performance should be at its highest. On Monday, in theory you could also go super heavy, but since you have a second training day in a row we don't want lingering neural fatigue. Make Monday a challenging session but not as heavy as Thursday and Saturday. It can have a bit more volume however.

 

[peglerfuelpump]

• Monday:  Training day 1
• Tuesday:  Training day 2
• Wednesday:  Growth day 1
• Thursday:  Training day 3
• Friday:  Growth day 2
• Saturday:  Training day 4
• Sunday:  Growth day 3

 

[peglerfuelpump]

[FONT=HelveticaNeueeText55-Roman, Arial, Helvetica, sans-serif]fitness is good for man[/FONT]

 

[peglerfuelpump]

sometime fight with others

 

[peglerfuelpump]

But fitness is harmful in old age

 

[peglerfuelpump]

More fitness is harmful

 

[peglerfuelpump]

More fitness is occure in disease

 

[peglerfuelpump]

So do excercise in daily routine

 

[peglerfuelpump]

Excercise remain you active

 

[peglerfuelpump]

Avoid the gym and do excercise daily

 

[Fella Finn]

It all comes down to are you recovering properly between those workouts.
Everyone is different as vague it sounds but you need to figure this out yourself.

 

[P0N]

This is something you will have to try and play around with adjusting yourself. Recovery time is generally accelerated on cycle though.

 

[SteveMobsterG]

Avoid the gym and do excercise daily

A contradiction

 

[stevesmi]

lol wtf happened here?

 

[SteveMobsterG]

lol wtf happened here?

He got very tired posting in colour and it drained his ability to make sense

 

[Tazz]

He got very tired posting in colour and it drained his ability to make sense

LOL

 

[RickRock13]

Wtf did I just read?

 

[cbbram]

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