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Old 11-23-2005, 07:35 PM
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how long do you have to wait before you can workout the same muscle? i've heard you need 24 hours rest between benching, is this really necessary?
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Old 11-23-2005, 07:45 PM
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Well, it's dependant on your volume. If you only do 1-2 sets, then you could do it on back to back days. Olympic lifters workout the same muscles 7-12 times a week! So, for the average guy whose goal is mass, I'd say you could do an exercise every other day with a low amount of volume. I say this because protein synthesis is elevated for up to 36 hours after a heavy bout of exercise. So it would make sense [optimally] to lift every other day, or at least the same muscles every 3 days tops (upper/lower split).

Now, doing bench press with 5 sets of 5 reps with a high intensity, I would wait a lot longer than if I was to do 2 sets of 10 reps...In which case would enable you to do it again in a day.

I'm doing UD2.0 which has you lifting the same muscles (with different exercises) on back to back days. However, my goal is to deplete my muscles of glycogen, using low weight with high reps. Doing something like this makes it possible for sure. I'm not dead yet. ;)
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Old 11-23-2005, 07:49 PM
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So, my vote goes to the day of rest in-between if the volume is low enough.
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Old 11-25-2005, 12:21 AM
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I do full body routines, two on, two off.

Heavy day, speed day, off day, heavy day, speed day, day off. Repeat.

Heavy days. 2 sets per part one exercise. 6-12 reps @ 75-85% 1RM
Speed days. 2 sets per part one exercise. 20-50 reps @ 40-65% 1RM

chest, back, delts, tris, bis, hams, quads, gluts, calves., abs and shit filler.

(shit filler includes pulls/dips/wrists).

Speed days are explosive movements or fast high reps.

Develops strength and endurance, both types of fibers. Great for building strength. Plus, since in my program, you alternate between upper and lower body, you get aerobic benefit out of this approach. You're breathing like a steam engine just a few minutes into your workout.

Jump squats, smith machine bar toss, and other plyometrics are great for this program.

I throw in a day of what the PL crowd calls complexes to liven up my week. Thats done on the weekend usually. Just 40 minutes, and your dripping sweat. Same deal here...its speed lifting, in combo moves, very little rest, high octane burning approach.

So far, I have managed to avoid boring winter cardio, which I loath until I get started, then get hooked, like most do... (laugh)
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