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Recommended Rest/Recovery time?

  • 08-09-2014 6:29pm
    #1
    sw33t_r3v3ng3
    Registered Users, Registered Users 2 Posts: 537 ✭✭✭


    What is the recommended recovery time between working arms and chest? As in how long should I wait before i use the bench press after my workout?

    And for chest, how long between doing crunches etc. before the muscle builds itself back stronger?

    Thanks!


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,601 ✭✭✭✭Mellor


    What program are you following?
    Crunches aren't going to affect your chest workout.


  • #3
    sw33t_r3v3ng3
    Registered Users, Registered Users 2 Posts: 537 ✭✭✭sw33t_r3v3ng3


    Mellor wrote: »
    What program are you following?
    Crunches aren't going to affect your chest workout.

    I'm mainly talking about arms, (bench press, dumbbell curls etc. )

    How long should I wait for the muscle to grow back before i work on arms again?


  • #4
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    What are your goals?

    Strength, hypertrophy, endurance?

    What are your sets/reps like?


  • #5
    sw33t_r3v3ng3
    Registered Users, Registered Users 2 Posts: 537 ✭✭✭sw33t_r3v3ng3


    Alf Veedersane wrote: »
    What are your goals?

    Strength, hypertrophy, endurance?

    What are your sets/reps like?

    Strength mainly, Around 12.5 kg's for now and 10 reps of 4 or 5 sets, the amount of sets vary but usually around 5!


  • #6
    Mellor
    Registered Users, Registered Users 2 Posts: 39,601 ✭✭✭✭Mellor


    If its strength you are trying to improve. You should drop the reps, increase the weight regularly.
    As in, nest session 15kg x 6 DB press, 17.5kg x 6 the next session etc

    By the time you train the rest of your body (back, arms, shoulders, legs) you'll be able to train chest again.


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  • #7
    sw33t_r3v3ng3
    Registered Users, Registered Users 2 Posts: 537 ✭✭✭sw33t_r3v3ng3


    Mellor wrote: »
    If its strength you are trying to improve. You should drop the reps, increase the weight regularly.
    As in, nest session 15kg x 6 DB press, 17.5kg x 6 the next session etc

    By the time you train the rest of your body (back, arms, shoulders, legs) you'll be able to train chest again.

    Thanks, will definitely try that. I'm just worried I won't be able to lift that much. I'll try it with a spotter


  • #8
    sw33t_r3v3ng3
    Registered Users, Registered Users 2 Posts: 537 ✭✭✭sw33t_r3v3ng3


    Mellor wrote: »
    If its strength you are trying to improve. You should drop the reps, increase the weight regularly.
    As in, nest session 15kg x 6 DB press, 17.5kg x 6 the next session etc

    By the time you train the rest of your body (back, arms, shoulders, legs) you'll be able to train chest again.

    Thanks, will definitely try that. I'm just worried I won't be able to lift that much. I'll try it with a spotter


  • #9
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,654 ✭✭✭✭Alf Veedersane


    If you're not able to lift it, then drop the weight to something you can lift. But try to progress each time you do.

    If that means you go up to 15kg dumbbells from 12.5kg or if you can get extra reps on your last set, e.g. 4 sets of 5 with as many reps as you can manage on the last set.


  • #10
    Lee_Torre
    Registered Users Posts: 70 ✭✭Lee_Torre


    I train for hypertrophy mainly, but I've always found 1-2 days rest to be optimal. AFter 2 days it seems that my body isn't primed as well anymore to build on the next workout. Right now I do full-body routines every Monday, Wednesday and Friday and I've been making great size and strength gains.

    -Lee


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