The
more advanced a bodybuilder becomes, the greater amount
of intensity he or she will be able to generate. Also, an
advanced bodybuilder will be much stronger so more intensity
will be produced through the use of heavy weights. These
two factors will necessitate more rest between workouts.
An
intermediate bodybuilder should be able to work each bodypart
twice per week with about 2 days of rest between each training
session. An advanced bodybuilder will be using more weights
and additional exercises. This will also require more rest.
Now, the rest time between bodyparts will increase to 4-5
days. Even more intensity used in future workouts may require
6-7 days rest between bodyparts.
In
addition to resting more before training a certain bodypart,
complete rest days from training are also an important factor.
A very intense training session (such as a leg or back workout)
may require one or two days off from training before the
body is ready to be trained again. I always take one day
off from training after my back workouts and I also usually
take two days off after my heavy-duty leg workouts. These
days off are necessary in order for the body to recuperate
and grow.
I
have attempted in the past to train 4 or 5 days in a row
but the workouts toward the end of the week aren't has intense
as they should be. Be very aware of the intensity level
when you train. If you feel like you are dragging through
a workout and you got enough sleep last night and you ate
enough calories (as well as protein and carbs), then it
may be time to take a day off. Otherwise, you are in danger
of overtraining.
Schedule
recuperation into your training plan as you set up your
workouts. Remember, the more intensity, the more rest that
is required. Don't fall into the trap of overtraining by
working out every day, doing too many sets, or training
bodyparts too often before they get a chance to grow. Train
hard, REST, and then grow.
Be sure to check out my Mass and Power Workout
in the September IronMan Magazine!!
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