Workout Guys - How long to let muscles heal inbetween workouts?

[MrBottomTooth]

I bought myself some weights and immediately started working out each day. Then a while later I read about how you need to let your muscles heal and the problems with overtraining, etc.

So how long do you need to let your muscles heal? Talking mostly arms. I've seen everything from 2 days to 6 days. 6 days seems like way too long to me. Been using dumbells for various exercises and bench pressing.

I've been trying to wait a few days inbetween and working out my abs on the off time. I'm not really into the cardio shit and six pack stuff. Going for more of a Tank Abbott physique so only working out the arms every few days leaves me with a lot of downtime.

[CarlosTheGaucho]

Depending mainly on how is your body used to training and the intensity of your training.

For example my workouts are at least 20 sets for each bigger body part, a bit lesser for related smaller bodyparts, changing the structure of the training every other time, generally it takes approx 2 - 3 days for a body part till the after workout pain fades off. If I experiment in my workout and try new exercises, it may take more.

Arms or shoulders, as a small body parts, in general recover faster than bigger body parts such as legs or back. Also muscles that are used to major workload (abs, calves) recover very fast. It's not that you can't train until the after workout pain fades off, but in general trying to wait at least 2 - 3 days between the same part workouts.

Btw. if you maintain a solid nutrition and sleep regimen the chances to overtrain are absolutely minimal, think of the workload pro athletes do while keeping a rigorous nutrition and sleep regimen. It's not really overtraining, it's more like that muscles need rest to grow and if you won't give them that rest you are likely to stagnate when it comes to power or muscle building (you may increase their work capacity though).

I'd also strongly advocate to work on a complete body. Whenever there's the frequent visual of guido type guys with big arms, no definition, no shoulders and no legs in Jersey Shore type T-Shirts just about anybody serious about working out will chuckle.

[MrBottomTooth]

Thanks for the advice. I get plenty of sleep so that shouldn't be an issue.

[MiamiBoyz]

Working out is highly overrated.

[bronco67]

Listen to your body and you'll know when to take some time off.

By the way, just stick to the big three mainly. Squats, deadlifts and bench presses (rows, shoulder presses and pullups also).

Don't do a bunch of curls thinking it's going to transform your arms. Mine look great and I don't do curls at all.

[woj]

less is more, everyone when they start is always pumped about working out, they do it every day thinking that in 2 weeks they will make great progress, but then they get nowhere...

I would start slow... you don't build muscles in the gym, you build them during your days off...

[Scott McD]

Originally Posted by woj

I would start slow... you don't build muscles in the gym, you build them during your days off...

Probably doesn't apply to webmasters though...

[PR_Glen]

skipping arm and ab workouts would be a good start.. hehe isolation in general is pretty worthless unless you are doing the bodybuilding thing--and even then. Stick with larger muscle groups instead, compound muscle movements etc.

As for resting muscles, if you are just getting started you shouldn't be pushing until you are sore. Stop before you get to that point then build up from there the next day. Never increase reps or weight by more than 10% from workout to workout, eat lots of protein and some whey will help with any recovery pains (doesnt' take a lot). By doing that you can work out every day without issue. If you start doing some advanced workouts with heavier lifting and maxing out reps/weights until you gas out completely? (like so bad you can barely walk out of the gym?) yes, you need a good 72 hours of cool down in between at least. but for lighter routines like i mentioned above you can do that every day until you are 80 i'm sure--more so without isolation training.

[Nicky]

If you really just want to do arms(and chest it seems since you mentiond benchpress) I'd do 2x a week per muscle.

[NatalieK]

You can workout daily

My partner used to train every day, it's always recommended... he's put on quite a lot of weight now we enjoy life a bit too much lol!

[ottopottomouse]

Originally Posted by woj

I would start slow... you don't build muscles in the gym, you build them during your days off...

Last time I set foot in a gym I was still at school. With over 9,000 days off since, I should be muscly as fuck by now

[J. Falcon]

Just don't dont do the same muscles 2 days in a row and you should be fine.

[pimpmaster9000]

If you are new to weightlifting you should train no more than 3x/week. The amount of lifting you do on each workout should be at beginner levels, no more than 2 exercises per muscle group with no more than 2-3 sets each. Semi light loads.

[Phoenix]

who wants the tank abbot look?
i am in a serious fight against my stomach.
i need perfectly flat abs...with say a glimmer of a six pack showing for next Halloween

[LetterTwenty7]

I am sure that there are no exact rules, but you could workout 2 days in a row, and then relax one day. Or just workout 3 days/week, 2-3 groups of muscles/day.

[Best-In-BC]

Soon as its not soar

[NickBaer]

One to two days rest.

[clickity click]

Ask CS..

[bronco67]

All this 2 day or 3 day bullshit.

There are no rules...Just listen to what your body tells you.

[Choopa Phil]

If you can work out day after day then you're not pushing yourself enough. After a leg day my legs are sore for 3-4 days. After an upper body workout 1-2 days.

[NickBaer]

Plus, it depends on how new you are to your workout routine. One day on, two days off, then 1:1, then 2 on 1 off, 3:2, 4:2, 5 on then take the weekend off.

[bronco67]

Originally Posted by Choopa Phil

If you can work out day after day then you're not pushing yourself enough. After a leg day my legs are sore for 3-4 days. After an upper body workout 1-2 days.

Exactly....I couldn't imagine working legs or chest 3 times a week.

[ContentPimp]

Muscles heal as long as my cigg burns!;)

Stay healthy:D

[iSpyCams]

Just remember your muscles don't build from working out, they actually get tore up working out. When they heal, they heal slightly stronger than before. You can still work out if you are sore, but it's not as productive as starting from a full rest. Plenty of protein in your diet will decrease the amount of time it takes to heal. Carbs will improve your stamina. Green vegetables, like the ones that contain potassium and magnesium will reduce cramping (but most cramping is from dehydration)

Don't neglect legs, do squats as frequently as you can, there are growth hormones you body produces naturally that activate with lower body exercise and this will make all your workouts more productive.

Try to break up your workouts to focus on major muscle groups, so when one group is in recovery mode you can tear up a different one. Also research reciprocal muscle groups so you can do exercises that stretch one muscle while another is working, such as rows that stretch your chest while your lats and back are doing the bulk of the work, etc. That way you can save time from doing dedicated stretching without losing any flexibility.

[Antonio]

You've come to the right place, webmasters are known for their super awesome bodies

[Ross]

Legs, Back, Chest, Shoulders = 1x per week for me. If I can do leg day twice a week then I don't think I lifted enough weight last time I worked it out.

I throw in arms twice a week because usually I pussy out of my arm workout, I know I shouldn't but I do, it's my issue to get over and I'm working on it

[bronco67]

Originally Posted by pompousjohn

Don't neglect legs, do squats as frequently as you can, there are growth hormones you body produces naturally that activate with lower body exercise and this will make all your workouts more productive.

.

There's much more upper body work in the squats than it gets credit for....especially on the heavier lifts when the torso and core muscles handle much of the load. I think this is why a lot of chicks have trouble with the back squat at higher weights. She may have the leg muscles, but when her waist and shoulders are 24 inches, it's going to be difficult supporting 225. One of my gym friends has legs like a Clydesdale horse, but she has a super slim torso and put herself in bed with a back injury for 2 weeks trying to max out.