Here's some food for thought...
Typically, routines have something like this
Do we really need that two day rest? I think we are cutting ourselves short. Why should we limit our body's capabilities like this? What I am proposing is to continually go to the gym and have a rest day with no two day rest. The only time we should is if we feel like it.
This would be more beneficial for the intermediate lifter as they have been accustomed to the soreness from the gym and know when they have over worked.
Anyone agree with me here? Only rest when you feel like it, otherwise just keep going.
I have been doing ripptoe's and have done away with the two day rest and am having great results. I still just started it (a month) and have only recently needed a two day rest. This way, I can push my body to be able to handle more frequency.
The best training plans are still just plans... If you think you should do more, then train harder, longer or more frequently. If you are getting beat up, take more rest.
Generally speaking, it's better to be undertrained than overtrained.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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It's not only muscles that need rest, but the CNS, too.
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Everyone is different. My body loves rest, I think it's important to give yourself 2 days at least of rest every 2 or 3 weeks. In my case, when I give myself a couple days of rest and eat good food, I come back stronger and I gain a little mass. For the longest time I worked out every-other-day, and after a while I realized it wasn't for me. Don't get me wrong, I liked my old routine at the time, it helped me acclimate to more frequency like you say, and I did have solid gains, but I hit a plateau.
Great read on the 10 top ten myths of Bodybuilding nutrition by Dave Barr (T-Nation).
The two day rest is good to reset and start the next week fresh. I only rest two days straight every 2 or 3 weeks though.
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And over training obviously isn't something people strive for, but pushing your body to the limit in a safe secure manner never hurts. Sure, Ill get over trained and have to take a few days break, awesome. I wont continue to go to the gym, thats how people hurt themselves. Ill get right back to it when I feel like it.
Last edited by BFGUITAR; 04-16-2008 at 02:06 PM.
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.
If your body can handle it, go for it.
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Many weightlifters have adapted to far more frequency than this. Go for it.
I think it depends on what you are doing in these days. As long as you are hitting a different body part each day I would say it's fine to train five times a week. A lot of bodybuilders I know go 5 days a week and they are big as hell.
Last edited by OGROK; 04-16-2008 at 08:56 PM.