• © 2000 - 2025 All content on this website is copyrighted and may not be reproduced without consent.
  • Important Notice from MuscleMecca Bodybuilding Forums

    MuscleMecca does not sell, endorse, or recommend any bodybuilding gear, supplements, or related products. We provide a public platform for discussion only.

    Advertisers on this site are independent entities who purchase ad space. MuscleMecca is not affiliated with any advertiser and is not responsible for the claims, products, or services they promote. For questions or concerns about any advertisement, please contact the advertiser directly through their official website.

    Each advertiser is solely responsible for the content posted within their sponsored sections and forums.

    Absolutely no illegal products may be listed, discussed, or sold on MuscleMecca. Violators will be banned and reported.

Rest days for my split

El Freako

El Freako

LIFT OR DIE
VIP
Joined
Nov 12, 2006
Messages
8,132
Points
38
Ok guys, I've been thinking over my split plan for my next routine and I'm not sure whether I want to run it with 1 or 2 rest days per week. Its going to be a 4 days push/pull split with 2 push sessions and 2 pull sessions.

Either:
mon - push 1
tue - rest
wed - pull 1
thu - rest
fri - push 2
weekend - rest
mon - pull 2
etc...


or

mon - push 1
tue - pull 1
wed - rest
thu - push 2
fri -pull 2
weekend - rest


I'm torn, I think the extra rest will be good for me and allow me extra cardio time, but I want to make some good strength gains on my core compound movements and I've always had better results from training them twice a week.

Any opinions?

:dunnodude:
 
El Freako

El Freako

LIFT OR DIE
VIP
Joined
Nov 12, 2006
Messages
8,132
Points
38
Here's my tentative split, its been revised since my last thread.

Push 1
Bench Press
Front Squat
Incline DB Press
BTN Smith Press
Skull Crushers

Pull 1
Deadlift
WG Lat Pulldown
T-bar Row
Upright Row
DB Preacher Curl

Push 2
Squats
Hammer Chest Press
Military Press
Lateral Raises
Weighted Dips

Pull 2
Dorian Row
SLDL
Weighted Chins
Rear-Delt Fly
Ezybar Curl
 
T

Tunen

Mecca V.I.P.
VIP
Joined
Aug 6, 2006
Messages
2,018
Points
36
Option 2 is superior due to the frequency. Good split :2:
 
tim290280

tim290280

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
7,954
Points
38
Option 2. As already said better frequency, but also is more maleable to life.
 
Hypocrisy86

Hypocrisy86

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
15,133
Points
48
what they said, 1 looks harsh. 2 of working out then rest is awesome
im doing that type right now.
 
El Freako

El Freako

LIFT OR DIE
VIP
Joined
Nov 12, 2006
Messages
8,132
Points
38
So pretty much I should wipe my vag and deal with only having one rest day a week rather than 2.
 
philosopher

philosopher

Mecca V.I.P.
VIP
Joined
Jul 12, 2006
Messages
2,643
Points
38
Imo it should depends on your recovery ability. If your recovery is slow option 1 could be a better choice, otherwise I would go for option 2.
 
El Freako

El Freako

LIFT OR DIE
VIP
Joined
Nov 12, 2006
Messages
8,132
Points
38
Imo it should depends on your recovery ability. If your recovery is slow option 1 could be a better choice, otherwise I would go for option 2.

Well rest days are actually pretty new to me. Up until a couple of months ago I only ever took the weekend off. I think I'm responding well to having Wednesday as a rest day so far. I thought another rest day couldn't hurt... but I'd hate my strength gains to be the victim.
 
Arcane1129

Arcane1129

Mecca V.I.P.
VIP
Joined
Jul 13, 2006
Messages
1,978
Points
38
So pretty much I should wipe my vag and deal with only having one rest day a week rather than 2.

What are you talking about? That's 3 rest days a week in option 2. Unless you're not including weekends, which I don't know why that would be. :wutyousay:
 
El Freako

El Freako

LIFT OR DIE
VIP
Joined
Nov 12, 2006
Messages
8,132
Points
38
I never include weekends because they're rarely very restful.
 

Similar threads

Top