Full-bodied workout and rest days?

[Paul09]

Im so confused about all this. I always used the rule of 48-72 rest before activating those muscles again. So i did 2-3 different muscle group each workout day. So how on earth do you do full-body work outs 3 times a week if you only get 24hours rest? Or does that rule doesn't count for full body? If I do fullbody Monday rest Tuesday, my body will still be tired from Monday. Where is the minimum of 48hours of rest?

[Datboi65]

I have tried getting into a full-body routine before, but it was very taxing on my cardiovascular system, more than anything else. If I try to do all the heavy compound lifts in one session, like bench, row, military press, squat and deadlift, I will almost pass out. What I follow now is a split routine of push/pull/legs.

Push = chest, triceps and shoulders

Pull = Lats, upper back, traps, biceps and forearms

Legs = quads, hamstring, glutes and calfs

3 days, rest and then another 3 days, then rest again. Repeating the cycle. It allows for recovery, and every muscle group is worked at least twice a week.

[Paul09]

Wait, 3 day's in a row?

[Datboi65]

3 days working different muscle groups

[Anonymous]

That's one of the things I love about Isometrics. I do Isometric lifts holding for 30 seconds in 3x sets of zercher squat, upright row, shoulder press, behind the back shrugs, bicep curl, dead-lift, triceps extensions and seated row. Then I rest for 2 days and repeat. I use a digital version of the DIY build in the video (Bruce-Lee made this popular). This way I can note my averages and aim to pull more resistance next time (progressive overload). If you look at the science you will see that isometrics done in this way builds just as much muscle as dynamic lifts and they build tendon strength, are more superior than other cardio routines and avoid injury to joints. Some people just do long holds until failure and move on to the next lift.

https://www.youtube.com/embed/D-RcX4Z441Q

[Paul09]

Sounds interesting, nee to look into this. I do like to mix it up. I was trying to do weigh lifting till failure. But not sure if I liked it, and if it was doing much.

[Opinion Owner]

I will never lifts weights again because no matter who you are, scientifically you will end up with joint problems in the end due to the internal grinding that occurs when you lift.

The digital version of the Isochain is very expensive but you can split the payments. The DIY build lacks the ability to monitor progress but you can always just go to failure each time and not worry about it.

I've already noticed increased muscle mass, mostly around the traps, lats and the back and I've only been doing it for a few weeks and have not changed my diet. I also notice more flexibility and strength in every day life!

If you want to know more, check out '
The Ultimate Isometrics Manual: Building Maximum Strength and Conditioning with Static Training
by Paul Wade (Author), Dan John (Foreword) '

Also bear in mind that (eventually) in training this way, you can get enough to strength to bend metal and break chains. Think about how much people are suddenly able to lift in emergency situations. Everyone says it's adrenaline which plays a part sure... but it's mostly the lack of cortical inhibition!

[Paul09]

Well I've only been doing dumbbell a d body workouts. Id try this style, just not buying more equipment. I want look great, feel great, and have strength.

[Opinion Owner]

Do you plan to build the one shown in the video? You can use a Lat Pulldown bar with it.

[SphynxUK]

I do full bodyweight exercise circuits with 24-48 hours rest. If I want to exercise the day after, I would simply swim or run, anything cardio intensive.

[Paul09]

So then it becomes random days if the week, correct? It's not a scheduled work out? Like Monday, Tuesday, Friday kind of think?

[SphynxUK]

I know what you mean, and guess it depends on how you feel the day after? If resting for 24 hours is OK, then do another full body or target a specific area. I just try to chop and change to keep it interesting.

[USLegionary]

I'd be never go more than 2-3 day without a workout. Generally I start with 10-20 minutes on the treadmill trying to maintain a fast pace. After which I do ten minutes of skipping. Followed by a 5 rep circuit of push ups, kettle bell swings, setups, kettle bell squats, slam ball jumps and star jumps. I might just alternate some of that with hammer swings and tyre flips or the sled or battle rope.

I then do 15-20 minutes on the heavy bag. I will do either a 5 set of Romanian deadlifts or barbell squats. Then do my bench press. Pull ups. Using the bar or curls I will do some curls, rows, over head presses etc and a sprint on either the treadmill, rowing machine bike or mountain climber to finish it of. Takes about two hours and I try to go 4-6 times per week.

[exitseven]

I do a split routine. I try to do three body parts and rest those parts for 48 hours.

[Paul09]

Yeah that's what I use to do. But fullbody work outs are usually almost all body parts. That's why I did not understand the rest days

[exitseven]

your body needs time to recover. The older you get the longer it takes..

[es20490446e]

By not doing the 100% of reps you can do. By leaving a couple out without doing them.