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  • Rest Between Days

    What do you guys and gals do for split routines? I'm looking for research of optimal rest between working a segmented body part. I do compound lifts primarily but wanted to see if there's any science that can be applied to make the gains better.

    Found a good article on t-nation about CNS activation here.
    Last edited by Dynastinae; 08-02-2013, 07:33 AM.

  • #2
    I am in Week 2 of trying out Lyle McDonald's Split Routine we've discussed here (it also has links to the routine and a huge discussion/FAQ on it):

    http://www.marksdailyapple.com/forum/thread90621.html

    I like splits so far, but can't comment on better gains. I do cardio on days off and add some cardio to lifting sessions a couple of times a week to avoid too much fat gain.
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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    • #3
      Post. The. Squat. Video.
      The Champagne of Beards

      Comment


      • #4
        What's that now?

        Comment


        • #5
          Originally posted by Leida View Post
          I am in Week 2 of trying out Lyle McDonald's Split Routine we've discussed here (it also has links to the routine and a huge discussion/FAQ on it):

          http://www.marksdailyapple.com/forum/thread90621.html

          I like splits so far, but can't comment on better gains. I do cardio on days off and add some cardio to lifting sessions a couple of times a week to avoid too much fat gain.
          How you liking it? What's the general split like?

          Comment


          • #6
            Originally posted by Dynastinae View Post
            What's that now?
            You never posted the 400# squat video from another thread. I'm still anxiously awaiting it.
            The Champagne of Beards

            Comment


            • #7
              Originally posted by RichMahogany View Post
              You never posted the 400# squat video from another thread. I'm still anxiously awaiting it.
              Keep waiting, sunshine.

              Comment


              • #8
                First two workouts felt easy, as I was trying to adjust weight going from 5x5 to 4x8 th and 3x10-12; it gets progressively harder with every passing session, but recovery is FAR better even with pretty intense cardio. I do exactly what Lyle said, except
                I don't do weighted calf raises (just seated ones), do light jerks instead
                add deltoid raises to each UB session.
                do pull-ups instead of pulldowns in one of the UB session

                The split are posted in the thread and my schedule is (it takes ~ 1 hr lifting):

                Day 1
                Squat: 3-4X6-8/3'
                SLDL: 3-4X6-8/3'
                Leg press: 2-3X10-12/2'
                Leg curl: 2-3X10-12/2'
                Seated calf r: 2-3X10-12/2'
                Jerk 5x5

                Day 2
                Flat bench: 3-4X6-8/3'
                BBR Row: 3-4X6-8/3'
                Shoulder press: 2-3X10-12/2'
                Pullup/chin: 2-3X10-12/2'
                Triceps: 1-2X12-15/1.5'
                Biceps: 1-2X12-15/1.5'
                Lateral Deltoid Raise 2x12/1.5'

                Day 3
                Squat: 3-4X6-8/3'
                Leg Curl: 3-4X6-8/3'
                Leg press: 2-3X10-12/2'
                Another leg curl: 2-3X10-12/2'
                Seated calf: 2-3X10-12/2'
                Jerk 5x5

                Day 4
                Flat bench: 3-4X6-8/3'
                DB Row: 3-4X6-8/3'
                DB Inclined Bench: 2-3X10-12/2'
                Pulldown/chin: 2-3X10-12/2'
                Triceps: 1-2X12-15/1.5'
                Biceps: 1-2X12-15/1.5'
                Rear Deltoid Raise 2x12/1.5'
                My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                When I let go of what I am, I become what I might be.

                Comment


                • #9
                  Originally posted by Leida View Post
                  First two workouts felt easy, as I was trying to adjust weight going from 5x5 to 4x8 th and 3x10-12; it gets progressively harder with every passing session, but recovery is FAR better even with pretty intense cardio. I do exactly what Lyle said, except
                  I don't do weighted calf raises (just seated ones), do light jerks instead
                  add deltoid raises to each UB session.
                  do pull-ups instead of pulldowns in one of the UB session



                  The split are posted in the thread and my schedule is (it takes ~ 1 hr lifting):

                  Day 1
                  Squat: 3-4X6-8/3'
                  SLDL: 3-4X6-8/3'
                  Leg press: 2-3X10-12/2'
                  Leg curl: 2-3X10-12/2'
                  Seated calf r: 2-3X10-12/2'
                  Jerk 5x5

                  Day 2
                  Flat bench: 3-4X6-8/3'
                  BBR Row: 3-4X6-8/3'
                  Shoulder press: 2-3X10-12/2'
                  Pullup/chin: 2-3X10-12/2'
                  Triceps: 1-2X12-15/1.5'
                  Biceps: 1-2X12-15/1.5'
                  Lateral Deltoid Raise 2x12/1.5'

                  Day 3
                  Squat: 3-4X6-8/3'
                  Leg Curl: 3-4X6-8/3'
                  Leg press: 2-3X10-12/2'
                  Another leg curl: 2-3X10-12/2'
                  Seated calf: 2-3X10-12/2'
                  Jerk 5x5

                  Day 4
                  Flat bench: 3-4X6-8/3'
                  DB Row: 3-4X6-8/3'
                  DB Inclined Bench: 2-3X10-12/2'
                  Pulldown/chin: 2-3X10-12/2'
                  Triceps: 1-2X12-15/1.5'
                  Biceps: 1-2X12-15/1.5'
                  Rear Deltoid Raise 2x12/1.5'
                  Nice. I always like when the legs have a separate day. They seem to take forever to recover while lifting. You do like a Mon, Tue, Thurs, Fri split?

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                  • #10
                    Yeah, a mix and match, shift days around the week and times of day depending on my schedule. Starting next week, it's gonna be Tue, Th, Fr, Sat, because I have MA's classes on Mon, Wed, Sun. After that I pick 2 days for MA classes and it will be less intense.

                    And, yes, recovery is MUCH better, because I get basically 2 days min for particular group to recover. Also, SQTs are only 2x a week. I did miss the heavy DLs though so this week I will add 1 set to Day 3 and see if I need to back off & it's too much.

                    In any rate, the body seem to react differently to the routine that to the full body w/os so it is imo worth trying and measuring the results. Lyle says one can't expect significant gains till week 3-6.
                    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                    When I let go of what I am, I become what I might be.

                    Comment


                    • #11
                      I do 3-4 days rest between workouts, and am probably gonna go to 5. Think HIT/Mike Mentzer style.

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