• over 2 years ago

    How long should I rest between workouts?

    I recently go into lifting weights. I'm 24 years old and a guy if that matters. I'm trying to put on some muscle as I've always been kind of scrawny. I just want to know how long I should rest between workouts. Like can I do arm workouts every other day or do I need to leave more time? I'm pretty sore the day after I lift but feel better two days after. I know you need to give your muscles time to repair but how long is that? Can I do damage if I lift again too soon?

Responses

  • over 2 years ago

    RE: How long should I rest between workouts?

    I'm not an expert, nor a guy, but what I do is wait until my muscles have repaired. I also saw an article about how if you're new to weight lifting, you should wait 48-72 hours before working out your muscles again. My suggestion is that you do leg muscles one day, then the next day upper body(whatever it is you want or need to strengthen) and give yourself one day before repeating. It seems to work well for me.
  • over 2 years ago

    RE: How long should I rest between workouts?

    It's a great question. Recovery is one of the most misunderstood aspects of weight training. I am a man, have been lifting for more than 25 years and have tried just about every program out there. My advice? Do NOT lift every day. If you are working out with intensity, you need rest. And that goes for systemic rest too. So just because you did back on Monday does not mean your body is good to go with chest on Tuesday. Your CNS needs rest -- whole days off -- in order to grow. That's especially true if you have trouble putting on weight or building mass -- both of which were my problems as well. I was around 160 at your age and slowly made gains over the next decade -- at least once I leaned how to rest and train intelligently. Currently I'm 215 and work out 2-3 times a week, never more, stressing compound exercises, low volume and moderate to high intensity. Don't waste time with single joint exercises (i.e. Preacher curls, cable crossovers, lat raises) and instead expel your energy on squats, deadlifts, bench press, dips, some form of row or pull down (or pull-ups) and military Press (I prefer standing from a power rack) and leg presses. I would highly suggest you look into a program like Jim Wendler's 5/3/1 (you can Google it), the writings of Stuart McRobert (he wrote Brawn and Beyond Brawn -- both excellent) and perhaps Mike Mentzer (high intensity visionary) or former Mr. Olympia Dorian Yates. You can find Yates' program on bodybuilding.com
    Also make sure to get as much rest as you can and eat lots of whole food. Since you're thin, don't be scared of the carbs either. Good luck!
  • RE: How long should I rest between workouts?

    You've already gotten some good information but I wanted to stress that most guys overtrain and they train the muscles that show, like the arms. By overtraining, you're not doing yourself any good. In fact, you'll end up seeing less gains than if you scale it back. For the most part, you really only need to work out a given body part once a week -- max 2 days a week with a minimum of 48 hours in between depending on the degree of intensity of the lifting. Do not do arms every other day -- or any other muscle group for that matter. Not only will you not see the results you're looking for, you'll also make yourself prone to injury. And make sure to hit every major muscle group and to spread your workouts out evenly. Most guys hit their chest and arms hard and neglect their back. That will create significant imbalance and make your prone to injury and stress. There are many available solid sources for workouts. Find a good source and choose workouts that hit all the muscle groups evenly, spread throughout the week.