Rest days

[Cutiebolic]

Hey Ladies!

I am training (myself) for my first figure competition and have a lot of guy bodybuilding friends but none of my girlfriends are really all that into lifting, so it's awesome to have this forum.

My question for all of you highly knowledgeable chicas is this... I can't seem to get myself to take a day entirely off. I know the potential drawbacks of over-training, but if I'm running my split like I outlined below (with the cardio and lifts staggered) am I really over-training? How important is a day totally off? I guess I know the textbook answer and the science behind it, but I'm curious to hear people's experience with it -- how different things have worked for you....

Thanks!
CB

PS Will take some pics this week to post!

Stats:
5'5" 140
cutting to high 120's (I think) for show but will see how it looks (have gained some good muscle over the past 18 months or so that I didn't have the last time I was 125-130)
estimating about 20% bf right now

Training Split:
1. legs with quad focus very light cardio (just for warm-up), plus a late day walk for fun
2. back and core cardio 30-40 mins (always with some intervals)
3. bis and calves sprint workout/HIIT
4. legs with glute focus same as above... very light cardio
5. shoulders cardio 30-40 mins (some intervals for fun)
6. tris and core sprint workout/HIIT
7. no lift longer cardio (30-60 minutes... varies)

 

[caligirl85]

How much time do you have to prep??

My preps usually start with 45 mins of cardio a day and work up from there, in addition to lifting. It's does depend on how long you have to prep and how much you need to drop to get on stage. HIIT can be good for breaking through plateaus but then you have to factor in diet/ carb restrictions in prep and a lot of competitors will not use HIIT as they get closer to stage day. I'm one of those that believes that over training is difficult to reach but also important to listen to your body. You do have to remember that in prep, you're probably gonna feel like death as you get closer (which means you're doing it right lol) but a day off here and there most likely won't be a huge difference.

Clear as mud I know.

 

[Cutiebolic]

How much time do you have to prep??

My preps usually start with 45 mins of cardio a day and work up from there, in addition to lifting. It's does depend on how long you have to prep and how much you need to drop to get on stage. HIIT can be good for breaking through plateaus but then you have to factor in diet/ carb restrictions in prep and a lot of competitors will not use HIIT as they get closer to stage day. I'm one of those that believes that over training is difficult to reach but also important to listen to your body. You do have to remember that in prep, you're probably gonna feel like death as you get closer (which means you're doing it right lol) but a day off here and there most likely won't be a huge difference.

Clear as mud I know.

Thanks sooooo much for your response, Caligirl -- sorry I didn't see it until this morning.

That's really helpful advice. I'm 20 weeks out, so I think I have plenty of time (but I'm sure it will go by fast!)

45 mins of cardio how many days/wk... 6? I find that it's easier for me to pull off fat if I do shorter cardio sessions. It might just be that it's easier to control my diet but that's been my experience.

What do you think of the lifting split?

Thanks again for your time! You doing any competing soon?