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  1. #1
    Registered User Kingloki83's Avatar
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    2 days between workouts

    Hey guys I'm 37 and have never lifted or done any real exercise before besides playing football

    I was 124kg's and am now at around 72kg's

    I have been lifting weights for about 5 months now and have lost about 13kg's (started lifting at 85 kg's) and everything seems to be going fine ... recently I hurt my shoulders and didn't want to stop working out so I decided to just do my normal workouts but have 2 days rest in between workouts just to let my shoulders heal up a bit .. but what I found is that when I was having those 2 rest days I was able to add 1-5kg's to most of my lifts and still feel pretty good after my workouts

    at the moment I'm doing 3 days a week
    I am using a strength standard calculator to make sure my lifts are above the novice level for 10 rep max's (can't link as I'm under 50 posts) but its called symmetric strength - strength standards) Novice: The lifter is stronger than the average untrained lifter of the same sex and weight. Lifters in this category have typically been training for a few months or more. Strength score 45.

    bench press 10reps x5 sets - 55kg's - 121pound
    squats 10reps x4 sets 75kg's - 75kg's - 165 pound
    incline dumbbell press 10reps 4 sets 15kg both arms - 33 pound per arm
    bent over rows 10reps x4 sets 55kgs - 121 pound
    Deadlift 10reps x4 sets - 85kg - 187 pound

    I am consuming 1700-1900 calories a day meticulously tracked with myfitnesspal app I never cheat and I have never really failed at any point my macros are about 200-220 protein, 100-120 carbs, and 50-60 fats now I'm not trying for these macros these are just the foods I like to eat and what they turned out to be .. I want to keep a slight calorie deficit as I am going for body recomp and I still have fat to lose around my belly and love handles .. I have wide hip bones so fat around there looks even worse then it actually is .. I haven't really started to do any cardio as I was kinda saving that for some kind of plateau

    I am just wondering should I continue to keep these 2 days of rest in between workout or should I go back to every other day ... my muscles always feel slightly sore on the alternate day workouts but with the 2 rest days I always feel really good going into the workout and feel like I have more energy .. I am wondering maybe this is because I am a bit older and am taking longer to repair

    any advice here would be appreciated .. Am i hurting my muscle gains by having 2 rest days after every workout as compared to alternate days ?

    also, would I be better doing a 5x5 and lifting heavier guys instead of doing the 4 sets of 10 at a lighter weight ?? as i have had a look at the fierce 5 programs here and it seems like I am basically super setting the same exersize on every recommendation they are giving .. is this why I'm not recovering as well ??
    Last edited by Kingloki83; 09-15-2020 at 01:14 AM.
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  2. #2
    Humble Megalomaniac ElrondHubbard's Avatar
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    I'm confused. You say you're doing three days a week, but if you're resting two days per workout that's 3 workouts in one week and 2 workouts the next.

    Not necessarily a problem, though. It's a matter of total volume and intensity over time. I've been doing 3 days a week for the past 6 years, with interruptions only for unrelated health issues, and overall it's served me well. A good compromise that might lead to a more stable schedule is a true 3-workout week. Train on 3 alternating days, accept the soreness and fatigue, and then rest 2 days before the beginning of the next week, which will let you start fresh. At 65, I'm still progressing under this scheme and the fatigue is easy to handle.

    As for the 5x5 vs 4x10, a lot of people will recommend the 5x5, but essentially that's a matter of personal preference. What's most important, though, is that whichever scheme you're using, it's progressing -- the weights are gradually increasing over time. That increase should be accommodated by your programming, giving you tangible goals to work for on a week to week basis.
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  3. #3
    Registered User Kingloki83's Avatar
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    I've only started doing the 2-day rest in the last 2 weeks and have just noticed the ease of lifting weights that were previously harder to lift and actually being about to stack a bunch more weight on the bar.. i was doing 4 sets previous as well but found at like work my muscles were always sore to the point that even lifting light things was quite painful .. but that being said I went through almost 5 months of alternate day workouts without any kind of break at all so it might have just been the break i needed kinda thing


    I might just incorporate the 2 day rest periods for a week or 2 every couple of months or so to give my body a rest
    Last edited by Kingloki83; 09-15-2020 at 12:42 AM.
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  4. #4
    Weak and foolish OldFartTom's Avatar
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    Another approach is to keep the days/schedule the same but back off a little for a week, then repeat the non backed off weights for a week, then back to usual training chasing increases again.

    A lot of people advise to periodically do a small deload even if you do don't feel you need it. Injury avoidance and if you pause now and again to let the gains "solidify" (the oldskool advice) if you do need to stop for a short while due to injury or other disruption you take fewer steps backwards if the gains were "solidified". This is something I've learning in the last year or so.
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 73kg (20/09/2020)
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  5. #5
    t-rex arms Jdizzlean's Avatar
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    do what works for you.

    i usually do 2-3 workouts a week, with at least a day off in between. lately i've been working out sundays, tuesdays, thursdays weekly. i don't so much follow a program, as i workout on my lunch break, and the time i have flexes depending on what post im working on a daily basis. sometimes i get an hour, sometimes 90 mins. I personally just go full tilt with whatever time i have available, so on longer days i just get more done.

    as elrond said, over time i've seen that progression. not just weight, but reps as well.

    generally speaking, i try to do more reps, then add more weight w/ less reps, then do more reps, wash and repeat ad infinitum. it's not what everyone does, but it works for me, and ultimately, that's all i care about.
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  6. #6
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by Jdizzlean View Post
    ...generally speaking, i try to do more reps, then add more weight w/ less reps, then do more reps, wash and repeat ad infinitum. it's not what everyone does...
    I think that's a tactic we all have to use at times, once people are past their initial newbie gains
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  7. #7
    Registered User air2fakie's Avatar
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    Regarding your shoulder issues and how you feel with 1 day rest, you should also re-examine your overall program. You don't have to do the same exercises every workout for the same sets/reps, etc. You may want to consider just doing the 3 day F5 full body (or Vikings if you want more volume), and see how you feel on those.

    IMO 4-5 sets of BP, squats and DLs every workout, with 4 sets of 10 DL at the end of each workout, may not be productive for progression over time.
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  8. #8
    t-rex arms Jdizzlean's Avatar
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    i got this from elrond a while back, and was doing it steady for a few months with decent progression. but 3/week full body pretty much meant i was sore non-stop.

    Day 1 (Sunday):

    All exercises consist of 5 sets pyramiding, max on set #4, back-off rest-pause mini-sets as #5 using the same weight as set #3.
    Flat bench,
    Squat,
    BB Row,
    Overhead Press.

    Day 2 (Tuesday):

    Incline Bench, 4 sets, pyramiding with maximum on set 3, back-off rest-pause mini-sets as #4.
    Squat, 4 sets, first 3 repeating Sunday's weight, but only 5 reps, 4th repeating set 3, with only 5 reps.
    Overhead Press, 5 sets, repeating Sunday's weights, but only 5 reps each, until the back-off fifth set using rest-pause mini-sets with the same weight as set #3.
    Deadlift, 4 sets ramping up to maximum on set 4, using 5-6 reps depending on progression.

    Day 3 (Thursday):

    All exercises consist of 6 sets pyramiding, max on sets 4 and 5, back-off rest-pause mini-sets as #6 using the same weight as set #3.
    Flat bench,
    Squat,
    BB Row,
    Overhead Press.
    the OHP in particular wasn't working for me, so eventually i replaced it, and then replaced the entire workout due to things already mentioned, different goals etc.
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  9. #9
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Jdizzlean View Post
    i got this from elrond a while back, and was doing it steady for a few months with decent progression. but 3/week full body pretty much meant i was sore non-stop.



    the OHP in particular wasn't working for me, so eventually i replaced it, and then replaced the entire workout due to things already mentioned, different goals etc.
    Funny thing is, I only stuck with that one for a few months as well, before I replaced it with the one I'm on now. It was pretty much experimental for me, I didn't know whether it would work long term. I didn't mean to saddle anybody else with it!

    I might go back to it at some point though, I did enjoy it and I made some progress. But you're right, it does get challenging once the weights go up, and OHP is always kind of touch and go.
    I'm out, standing in my field.

    65 and still a newbie.
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