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The above examples may not work for your more intense needs. They are simplistic general guidelines. Another aspect of these weight training schedules that you need to consider is the number of sets you are doing during each session. When we say training each muscle enough to make progress, what exactly do we mean? A common weight training goal when working larger muscle groups is twelve sets per week per muscle group. This means that if you only train each muscle group once per week you need to do all twelve sets in that session.
If you train twice per week you would do six sets each session, and three times per week would consist of four sets per session. Some muscle soreness is normal after weight training. The muscles become sore because they have minute tears in them; muscle growth occurs when these tears heal and rebuild new, larger muscle fibers. This tearing means the muscles are increasing in size and is, therefore, a sign that you have made progress in your weight-training program.
If muscle soreness is severe, however, or continues for several days, you need to consider that your pain may, in fact, be due to an injury and not normal muscle growth, and take appropriate actions, including consulting a doctor if the pain does not go away.
Three to five workouts a week is recommended for best results. You can either sign up for an Exercise. Sleep, hydrate, eat well, foam roll, and engage in enjoyable movement. Still unsure how many days you should wait after weight training to work out again?
Go PRO today for access to certified personal trainers, workout plans, and more! Get the Basics If you're looking to stay active even on your rest days, a good rule is that the activity should not be something that would cause you sore muscles. Whether you're walking, swimming, doing yoga, stretching, going for a light hike, etc, it should be at a reduced intensity from your normal workouts - meaning that even an active rest day is on somewhat of a sliding scale relative to your own fitness levels.
What happens if I over-exercise? What are the signs of overtraining and how do I know if I'm overtraining? If you don't implement enough rest into your workout program, you are putting yourself at risk for overtraining, which increases your chances of health repercussions and otherwise avoidable injuries. If you think you might be overtraining, it's a good idea to talk to your doctor.
The best thing you can do is to listen to your own body; if you think it might be asking for more rest, don't think that listening to that request means that you're a failure or "slacking".
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