Hejsa jeg snakkede med en fitness instruktør idag om restitution. Han mente at musklen skulle have mellem 24-48 timers hvile. Han forklarede det som at muskelgruppen max måtte få 48 timers hvile ( alt over er spildt arbejde ). Men nu har jeg så fundet et program lavet af Rob Riches hvor i han kun træner visse muskelgrupper 1 gang om ugen ( Triceps og biceps ). Behøver man virkelig kun træne hver enkel muskelgruppe 1 gang om ugen eller skal man som min fitness instruktør siger kun lade ens muskel få max 48 timers restitution?


programmet jeg fandt er herunder:

Monday

Morning:
30mins HIIT* + Abs circuit**
Evening:
Lower Back, Hamstrings, Calves
Exercise 1: ½ Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8
Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8
Exercise 3: Good Morning's (Lower Back)- 15, 12, 10
Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8
Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8
Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8
Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8
Exercise 8: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 10: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 11 after each set
Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20


Tuesday

Morning:
Steady Pace Cardio*** and Abs**
Evening:
Chest and Triceps
Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8
Exercise 2: Seated Incline Chest Press – Machine Press (Upper Chest)- 12, 10, 8
Exercise 3: Incline Dumbbell Flys – (Upper Chest)- 12, 10, 8
Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10
Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10
Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10


Wednesday

Morning:
30 Mins HIIT cardio + Abs. No Weights Workout.


Thursday

Morning:
60 mins Steady Pace cardio on Incline Treadmill, and Abs.
Evening:
Quads, Calves.
Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12
Exercise 2: Leg Press (Quads)- 12, 10, 8
Exercise 3: Lunges – Step Backs on Smith Machine (Quads)- 12, 10, 8
Exercise 4: Step-ups - 12, 10, 8
Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8
Exercise 6: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 7 after each set
Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 8: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards


Friday

Morning:
30 Mins HIIT Cario and Abs
Evening:
Front Delts, Traps, Upper Back
Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 – Facing forwards
Exercise 2: Standing Front Delt Raises (Shoulders)- 12, 10, 8
Exercise 3: Seated Lat Raises (Shoulders)- 12, 10, 8
Exercise 4: Barbell Shrugs - Behind the back. (Traps)- 12, 10
Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10
Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand
Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8
Exercise 8: Machine Low Row (Upper Back)- 12, 10, 8
Exercise 9: Straight Arm Pull Down (Upper Back)- 12, 10, 8


Saturday - Rest



Sunday

Morning:
45 Mins Steady Pace Cardio on the Stairmaster, and Abs
Evening:
Rear Delts, Biceps, Forearms
Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8
Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8
Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10
Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip
Exercise 5: Single Arm Preacher Curl (Biceps)- 15, 12, 10 with added rotation
Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10
Perform the next three exercises as a tri-set.
Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15
Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15
Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15

*HIIT cardio: 30 minutes on an upright cycle.
30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR.

**Abs Workout: (3 circuits with no rest between exercises)
Hanging Knee Raises 20 reps
Rope Pull Down 20 reps
Double Crunch 20 reps
Single-Arm Rope Pull Down 20 reps (each side)
***Steady Pace Cardio: 40-60 minutes on either the stair master or incline treadmill (7%+) with a HR of 75%



Håber i forstår spørgsmålet (:

Emnet flyttet.

Derudover handler det meget om den volumen man træner med, og hvor meget man individuelt kan tolerere af træning. Som hovedregel, ville jeg til begynder, anbefale de 48 timer. Evt et fullbody program 3 gange ugentligt

Spørgsmålet er blevet besvaret et utal af gange, så jeg udelader den teoretiske begrundelse og går direkte til det væsentlige:

Det er med sikkerhed mindre optimalt for dig, at træne hver muskel 1 gang pr uge. Sigt efter 2-3 gange.