why do people suggest lifting 3 days a week for max recovery?
Ive been doing this for awhile and my gains and strength were really nothing compared to when i started doing 4/5 days.
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blump
>>5-6 days
>optimized for intermediates who take advantage of the built adaptation to maximize >le gains
whats the optimal split?
this advice circulates around the internet decontextualized and it's so fricking annoying
>3 days
recommended for neophyte homosexuals whose muscles haven't adapted to being exerted regularly with high load and require more rest for recovery wherein resilience is built
>5-6 days
optimized for intermediates who take advantage of the built adaptation to maximize >le gains
>7 days
roidtrannies or advanced
in addition, it's under the assumption you mean for hypertrophy
for ""strength""homosexuals even advanced should take more than 2 rest days
of course, that doesn't apply for any maggots taking recovery enhancement substances
some people are just built worse and can't take more than 4 workouts a week lol
this anon is correct
Post gains
It depends on how you are training
3 days is for full body
If you're doing PPL then you'll be fine lifting 6 days a week.
Curl every day for max gains
a little anecdotal evidence for you guys, make of this what you will
for a long time i was working out once every two days. on off on off.
each day something like,
20 turkish getups 24kg (alternating side, so ten per side)
weighted pullups 16kg
60 kettlebell swings 24kg, sets of 20
OHP 45kg
then i switched to doing the same thing every day, even though i was seeing solid gains. after two weeks of this, i'm taking a day off because last night, my body seemed to be asking for it. instead of feeling fired up and completely capable, i was feeling a little worn out.
i think rest days are probably just as important as working out to let your gains settle in before continuing, but how many you have is up to you and what your workouts look like
>i think rest days are probably just as important as working out to let your gains settle in before continuing, but how many you have is up to you and what your workouts look like
fair, its more likely how much u sleep too, i usually only start to feel the muscles two days after i worked them
4 days upper lower is the better split for most people.
wrong and post body
It's not about the days you dedicate to the gym it's about what you do. Dyels don't understand this so continue on
>why are my gains slower than when I was new to lifting?
Some things on this board never change. Fricking idiots in every thread.
who here PPLPPxx master race?
Based leg day skipper. I only care about bench press to be entirely honest.
3 days a week is bare minimal to see progress unless you're like pretty elite.
4 Days is optimal, best bang for buck ratio time spent/gained. You can do this fine. Min/Max is probably 6 days a week, 4 days a week is optimal for people with RL jobs and responsibilities. Students should be doing more because they have time or they actually really do not, i.e. crazy eng major or phd program track etc or professional school
5 Days is sub-optimal but you are still getting bang for buck
6 days is sub-sub-optimal and the benefit you receive from the extra day is minimal, but once again there's gains
7 days is sub-sub-sub-optimal, likely gonna wear you down in the long run if you keep it up unless this is your career or on roids
Seven and seven days a week is fine.
I do kettlebells Tu/Th/Sa, weighted calisthenics Mo/We/Fr.
Runs interspersed throughout the week depending on energy levels.
If I'm overworked, I condense the workout, don't aim for a personal best, and just go through the motions, or do some light recovery like hiking or swimming.
You don't need a total rest day every other day or two days. Athletes don't. Soldiers don't.
Seven and six*
>or phd program track
I am a literal PhD student and also employed full time as a researcher. I spend about 2 hours at the gym mon-fri, less consistent with saturdays.