How Many Days Should You Wait Before Doing Chest and Triceps Again

Brandon Pattison

Back and biceps
Legs and shoulders
Chest and triceps
Run and abs

4 day circuit?

Thoughts?

mohawk32

Depending on your goals, you'll probably get more out of combining a few of those into a single day multiple times a week. It depends on what you want to accomplish and what type of equipment you have.

SDHNTR

None really, work em all everyday. Your body will adjust.

Jager

Depends on your age mate, but once a week per group will see decent results and will allow good recovery, and so muscle growth, without risking injury from overtraining. Biceps are the fastest recovering group and if you body can handle it, they can be retrained within 2 days of the last session, although this may interfere with other groups you are working on.

A day rest between weight training sessions is very beneficial, throw in cardio on these days.

Your grouping of muscle groups above is perfect, just get the rest days in so you can go hard on training days giving near 100% to those groups. If you are sore from say chest/triceps on a Monday, trying to give 100% to shoulders on Tuesday is just not going to happen.

I read your other post about being sore, probably coming back to not enough rest. Try and have a good meal of complex carbs after a heavy weight session to replace used up glycogen.

5MilesBack

When I was younger I used to lift 6 days a week with a day of rest. That included two 3-day cycles. But as I get older, it's not as important to me to spend that kind of time in the gym, so I find that I end up taking more days off throughout the week. So I probably get through my entire 3-day cycle in a week now.

I usually do:

Chest/back
Arms/shoulders
Legs/torso

ScottR_EHJ

I would get more than one day running. Super setting all of your exercises will help, but cardio is vital.

Manosteel

Depends on your age mate, but once a week per group will see decent results and will allow good recovery, and so muscle growth, without risking injury from overtraining. Biceps are the fastest recovering group and if you body can handle it, they can be retrained within 2 days of the last session, although this may interfere with other groups you are working on.
A day rest between weight training sessions is very beneficial, throw in cardio on these days.

Your grouping of muscle groups above is perfect, just get the rest days in so you can go hard on training days giving near 100% to those groups. If you are sore from say chest/triceps on a Monday, trying to give 100% to shoulders on Tuesday is just not going to happen.

I read your other post about being sore, probably coming back to not enough rest. Try and have a good meal of complex carbs after a heavy weight session to replace used up glycogen.

* 2. Good advice, I throw in cardio at least 5 times a week sometimes every day depending on how I feel. As I have gotten older I really listen to my body and go by how my body feels on any given day.

mattstanton

Try splitting upper body one day and lower body another with a cardio/abs day between. Ample muscle recovery time and increases the cardio and ab work.

Brandon Pattison

Thanks, gents. I have been sore for two months.

justinspicher

I personally don't believe in recovery days or warming up. My thought process is that I don't do either when I am hunting, hiking, or camping so why would my workouts be any different. I also try to workout multiple times throughout the day, just like my day would be when I am out in the woods. I figure that life has already programmed enough events/obstacles in my daily routine to keep me from making a workout so why do I need to add any. That's just my opinion, so take it for what it's worth.

trkyslr

everyday is leg day (some sort of exercises and cardio) and upper body 3-4 days a week.

Warren1726

One big factor is, what your goals are. If you are trying to be stronger and in better shape, you may want to do a more whole body, functional routine, think "crossfit". If you want Hypertrophy aka muscle growth as a major goal. Think bodybuilding, then, split routines like you are speaking of would be great. In that case I would leave at least two days between muscle groups, so, if you push Monday (bench press, shoulder press, dumbbell flys, dips etc) you would wait until at least Thursday to repeat that.

kodiakfly

As has been said, it's about your goals.

For me, I go full meathead in the gym. You've seen the Planet Fitness commercials with the ridiculous meathead morons? Yeah, that's me. I don't look like that, but that's why I weigh 260 lbs. For me, and my age, I do each body part once a week, and I have to plan according based on how I know my body. I've been lifting for 23 years and I know my legs will take three days to recover and they're all but useless the day afterword, functioning so-so the second day and I can move fairly well the third, and the fourth they back to about 95%. So I do legs on Monday, so by Thursday I can be on the trail and doing hikes and mountain training on the weekend. Other body parts are similar, but they don't have any bearing on me doing cardio or carrying a pack, so I plan around my legs and have the rest of my body parts split accordingly throughout the week.

Big things to remember, is rest and food. You've got to rebuild yourself and you do that with good diet and rest...and not just chilling watching TV...I mean REM sleep. All the workouts in the world, of any kind are a waste of time without proper recovery.

LJ Buck

Depends on how heavy you lift.

Brandon Pattison

Goals: 100 pushups like you studs on here and run up the mountain with my pack on and be ready to go back down and do it again. Oh, and to run a well-placed shot through a legal elk. I am not concerned with size but be able to do whatever I need. A little size gain but not so my clothes are too tight and I'd like to lose another 10# (185 down to 175) so that I am below my BMI 'overweight' category. I am not a walrus but I think that if I can get rid of an inch I would be about right.

Jason Snyder

It's hard to pin down exactly what you need for recovery time, because it will vary based upon your workout regime. For example, if I'm doing a five-six day a week running program, it will go as follows:

Long distance run
Recovery run
Track intervals
Recover run
Tempo run
Recovery Run
Rest Day

For hard weight lifting, I think you would likely want to have one day of rest minimum and possibly two. You have to remember that your body must truly recover in order for you to see any gains. When you lift or work out hard, your muscles need to rebuild, which is where you see the physical improvements.

The Insanity workouts call for a recovery workout every other day (three hard workouts per week, three recovery workouts, and one rest day). Last year instead of doing these I did mountain biking, trail running, etc. Some weeks it was great, others I felt lethargic and finally got to a point where I needed to take a couple of days off from anything high intensity.

If you've been sore every day for two months, I think you need to reassess your program (which I assume is why you asked). Maybe you should throw in a day of Yoga or something similar to give yourself a good stretch? The P90X and P90X3 series both include Yoga and Pilates in them.

Ridge Ghost

If I can make a suggestion based on the goals you stated- re-think the "leg day", "chest + tricep day", etc type of programming. As others have mentioned, that is geared more towards bodybuilding and getting big. There's nothing wrong with getting huge, but it sounds like that's not what you're after.

In addition to running and hiking, do functional excercises that work everything, or nearly everything, every time you work out. Take burpess for example. Is this a leg exercise? Or a chest exercise? shoulders? triceps or back? The answer is yes. It accomplishes nearly everything but a pulling motion, yet you won't push any muscles to failure so you can come back and do more the next day.

Mountain hunting is the same way. You work similar muscles every day when you hunt, but push none to failure. There is no "hunt day". You simply hunt hard everyday until either you tag out or have to go back to work. Based on the goals you stated, train how you would hunt and work nearly everything every time. As far as rest days, about 3 on / 1 off or 5 on / 2 off works well for me with this type of programming.

Jason Snyder

As a follow up to Ridge Ghost's suggestion, I am a firm believer in functional exercises and plyometrics. My chronic aches and nagging injuries have all but disappeared in the last few years and the thing that I changed was going to a lot more plyometrics and functional exercises in my workouts.

These will strengthen your muscles and joints to help you be more agile and less susceptible to tweaks and twinges when you are backpacking and hunting.

Leg strength is good, but your cardio and recovery are what gets you up the mountain.

Brandon Pattison

Here is what I have been doing (not what I asked above).

Day1
70# pack
6 pushups
Two flights of stairs skipping steps then 15 squats (do this for 14 flights total)

40# dumbell
15 curls each arm
15 overhead tricep extensions
7.5 two-handed over-the-top of my head each direction (like kettlebell/crossfit things)
15 kettlebell swings
15 shoulder presses, one-handed
15 lat rows, bent-over

20# dumbells
15 inverted curl with shoulder presses

16# medicine ball
15 squat throws

Day 2
16 burpees
3.5 mile run with 10 pullups and 10 chinups at turnaround
16 burpees

Day 3
6 sets of 5 each:
pullups, dips and 85# clean/jerk

Day 4
rest

Repeat

Jason Snyder

If it were me, I'd do a recovery workout of some sort in between each of those days. I.e. do a trail run, mountain bike ride, spin class, swim etc. as a cardio builder.

How Many Days Should You Wait Before Doing Chest and Triceps Again

How many days rest between workouts for muscle groups?

Jager

Well Known Rokslider

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