Rest amount between weight lifting sessions

[Pghaviator]

Need some advice. I weight train 3 to 4 times a week, using the push/pull method.

Here's workout

Day 1- Chest, Shoulders, Triceps
Day 2- Back, Biceps, Traps, abs
Day 3- Legs

How long do I NEED to rest between each day/session? Currently, and it varies, I'll do day 1's workout Monday, Day 2's workout Tuesday, take one rest day or sometimes I'll do cardio on this rest day (Wednesday), and then the next day (or sometimes Friday) I'll do day 3's workout. Is this still productive being that I'm exercising different muscles each session? And when I do cardio on rest day, is it taking away from the previous day's weight training? Thanks.

[Boss Man]

You CAN train like that, even if some might tell you to do something else instead. That's their business, I'm not here to criticise.

You need a day rest between each one. Don't do those back to back.

I'd switch Biceps and Shoulders, so if you add any Isolation in with Biceps, you're using Back as a prep for Biceps, becasue "rowing" movements utilise Biceps.

You could also do a couple of cardio sessions between weights sessions.

So you do

Weights

Cardio

Weights

Day off

Cardio

Weights

Day off

Hopefully that helps.

[swanso5]

your best option is to go with 3 x full body workouts or 2 x lower/upper workouts for 4/week...you'd still use the same volume but you'd use heavier wqt and the rest would be the same if not more btw sessions making your workouts way more effective

[Pghaviator]

Thank you for your advice, however I'm a bit confused. When you state "full body workout", do you mean doing an exercise for each muscle each session? In other words: bicep curls, shoulder press, bench press, row, leg press, etc. Not sure if im clear?

When I began weight training 3 months ago, I did a full body workout 3 times a week for 6 weeks or so, then I moved on to a concentration of muscle groups in pyramid sets 3 times a week, as stated above. Should I change this to upper/lower workouts in place of this, and what muscle groups should I put together?

I guess I'm asking for an example of both workout techniques, if you could, and which technique would work best for an intermediate lifter with a few months of training? Thanks for your help.

[Pghaviator]

Thanks for your advice as well. I'm will definitely stop back to back workouts and add cardio on a few of days off.

Question, when you state "switch Biceps and Shoulders, so if you add any Isolation in with Biceps, you're using Back as a prep for Biceps, because "rowing" movements utilize Biceps" It seems like this is what I'm already doing on day 2's workout (stated above). Don't I want to exercise muscles that are trained secondarily, i.e. biceps are the secondary muscle used when I perform rows? If so, I might be unclear on what you mean by "Isolation"? Thanks for your help.

[vamp]

Besides the last couple months working out, how much more lifting have you done in the past? ie. 20 years ago you worked with weights for 6 months, etc.

Just because you have be using iron for a couple months doesn't make you an intermediate lifter.

14 years ago I lifted for 4 years straight, stopped and just started back up 3 months ago. I would say I'm a beginner again. Time, experience, technique all have to be relearned and practiced. Muscles have to relearn motions, etc.....

Not trying to burst your bubble but want to put things into order for you. if a pro is advanced, an amature is intermediate, then what would you say you are? We all got alot to learn so please take your time and do it right to prevent injury. I suggest either Waterbury method or talk to swanso about the 6 movements of lifting and the best excercises.

Cheers

[Pghaviator]

experience isn't extensive. I worked out for a year in high school, about a year after college, and currently about 3 months and counting. I guess as I am older now, it is more important for me to stay in shape (and more feasible), and lifting has been the only exercising I ever really enjoyed. Truly though, the motivation to continue training is always easier when results are apparent, so any techniques that would increase results is appreciated. I guess by your definition, I am a beginner lifter, but I feel very comfortable in the weight room and performing most exercises. I think I’m just looking for the best overall routine/technique to improve overall health, while keeping size. So, all suggestions are valued.

[swanso5]

in over 90% of cases, full body type workouts are best and i recomend you do them so as vamp suggested search the waterbury method by chad waterbury and do as written...many here have had success with it

[vamp]

Its great you enjoy the weights and are comfy in the iron room. This means you can easily work into the waterbury method and many routines in the future with ease and comfort (you still gotta push yourself though lol)

Congrats on starting back into the healthy life and don't forget your diet either!

[Pghaviator]

Thanks. You suggest swiching to the Waterbury Method of weight training. So I did an internet search and found an article
http://www.t-nation.com/readArticle.do?id=534922&cr= explaining its applied technique and an example of exercises for the first 4 weeks of training, but it doesn’t explain how to continue on past these 4 weeks. Do you or does anyone else know of a site that can map out workouts after the 4 weeks listed here? I'm not able to find anything more and would like a few more weeks/months of detailed workouts until I get acclimated. Thanks for your help.

Not sure if I should post a new thread, but figured I'd ask you since you mention it.

[vamp]

Dude, never this....

"I'm not able to find anything more and would like a few more weeks/months of detailed workouts until I get acclimated."

inefficiency is the key to growth in this game. Keep it changing, reps, sets and excercises, that way your body grows and gets stronger and keeps the excess off. As soon as your body becomes efficient at something you just plateau'd!

As for a site, try a direct email to swanso5 (you may have to add him as a friend to do it) But he can hook you up.

Cheers

[vamp]

Oh I forgot, chad waterbury actually has written alot of articles/programs on T-nation, so perhaps cheeking for more of his stuff in there would help you.

[Pghaviator]

Thanks for your help, I emailed Swanso as you suggested.

[vamp]

cool man!