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Old 04-09-2004, 03:19 PM   #1
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track04 HB User
How many days off?

Hi everyone i was wondering how many days i should take off. I eat about 4-5 meals a day. I take in about 2000-3000 calories a day, and im not sure about protein. I do eat lots of meat for dinner though. Lots of chicken and fish, usually for dinner. For my workouts, i do 3 sets of 10 to failure. My workout consists of bench press, bicep curls, crunches, bent-over row, leg extensions, and calf raises. I do them all in one day. So how many days should i rest?

 
Old 04-10-2004, 05:11 AM   #2
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Endorphin Junky HB User
Re: How many days off?

For most people, it's advisable to take about 2 complete days off per week. If you're doing a full body workout, as it seems you are from your post, leave at least a days break between sessions. You can do some cardio in the break between lifting sessions but try to give yourself about 2 days of complete rest per week i.e. no training at all.

Looking at your routine, you don't seem to be doing any work for your hamstrings or delts (medial). I'd drop the quad extentions and put some squats in instead as they'll stimulate both your quads and your hams, possibly alternating with deadlifts each workout. Add some military presses for direct shoulder work and maybe some pull ups too to hit your back from a different angle. Make sure to get someone to show you how to squat snd deadlift though or you'll hurt yourself.

Last edited by Endorphin Junky; 04-10-2004 at 09:08 AM.

 
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Old 04-10-2004, 07:22 AM   #3
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vcgyrl HB User
Re: How many days off?

Quote:
Originally Posted by track04
Hi everyone i was wondering how many days i should take off. I eat about 4-5 meals a day. I take in about 2000-3000 calories a day, and im not sure about protein. I do eat lots of meat for dinner though. Lots of chicken and fish, usually for dinner. For my workouts, i do 3 sets of 10 to failure. My workout consists of bench press, bicep curls, crunches, bent-over row, leg extensions, and calf raises. I do them all in one day. So how many days should i rest?
Hey! That is a simple one, your body need at least 48 hours to heal.

 
Old 04-10-2004, 07:28 AM   #4
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vcgyrl HB User
Re: How many days off?

I meant yor MUSCLES need 48 hrs to heal.

 
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