Interesting discussion. I think you can look at this in two ways. Either you are resting because things are sore and you need to recover/prevent injury, or you are resting to maximize strength gains/hypertrophy. Or a combination of the two.
The need to rest in order to recover from soreness/prevent injury probably varies more from person to person as that has more to do with muscle endurance and the body’s ability to recover quickly. The need to rest in order to maximize strength gains/hypertrophy seems to be pretty well-documented. Most people would agree that you shouldn’t isolate the same muscle group on back to back days, etc. It seems possible, however, to be able to isolate different muscle groups on back to back days though (ie Legs on Monday, Chest on Tuesday, etc.) As long as there isn’t much of an overlap.
I’m no expert but that is the way I understand it. Not lifting two days in a row seems irrational to me.
Most people would agree that you shouldn’t isolate the same muscle group on back to back days, etc.
Except that high-frequency full-body training plans, such as I’ve used and may use again, blow that limiting concept out of the water. Admittedly volume per session has to be adjusted, but it still works for both growth and strength.
I haven’t kept up with new training programs for a long time. I just know I’m no good at doing nothing and resting. I think I do enough varied type activities to give my body a rest from lifting.
Saturday managed to get a swim and a run in. With all the rain the rivers running pretty high and fast. Temp was 94f/34.5 and a dew point of 80 today. Real busy getting ready to go. Shipped off 4 Balikbayan Boxes (large boxes that are shipped by sea) Sunday morning. They’ll get to the Philippines after us.
Sunday and today were spend taking care of stuff we had to do before leaving. Going to be gone 7 or 8 months this time. My wife is ecstatic that both sons and there families will be able to get to the Philippines for Christmas. Number 1 son, wife and our 2 grandkids will all come. Number 2 son will be coming in from Africa with his new (finally) wife. Okay, I’m happy about it too.
Back to the gym tomorrow.
Curls (straight bar wide grip) - 55 x 15, 65 x 12, 75 x 10, 80 x 8
Close grip bench - 135wu, 185,205,215 x 10
Skull crushers - (Ez bar) 70 x 15, 80 x 12, 90 x 10
hammer curls - 35 x 12, 45 x 10, 50 x 8
Reverse curls (ez bar) - 95 x 10 x 3
cable wrist curls - 40 x max x 3 each
Bench - 135wu, 185 x 10, 225 x 8 x 3
Incline bench - 135 x 12, 185 x 10, 205, 215 x 8
flyes - 30 x 15, 40 x 12, 45 x 10
Deadlift - 135wu, 225, 275, 315 x 6, 365 x 4, 385 x 2
Bent row - 135wu, 215 x 8 x 3
straight arm pull downs (rope) - 70 x 15, 90 x 12, 110 x 10
shrugs - 135 wu, 185, 205, 225 x max
Hypers - 3 x max w/35#
Clean/Press - bar/wu, 95, 115, 135, 155 x 5, 175 x 2, 195, 205, 215 x 1. BW press again.
That was it. Had places to go and people to see. Times getting short.
I’ll stay in touch as much as I can. Be doing a lot more swimming, hill running and bodyweight exercises than I do here and a much simpler weight lifting routine. I’ll be using a friends yachts again to head down through the islands so be out of touch for a while there. And since it’s gonna be the “Ber Months” lots of festivals leading up to Christmas. So I promise not to make any promises.
