Resistance Training and intervals

I'm often asked questions about how much time should elapse between weight training sessions. It is imperative that at least 48 hours elapses betreen resistance training sessions. This concept is called periodization. It is known that muscles require this much time between workouts as they have to recover from the workout prior to being worked again. For example, if one is to train all body parts three days a week this could be done on a Mon/Weds/Fri schedule or a Tues/Thurs/Sat schedule. Mucsles are damaged as they are trained and recover and grow during the resting day following the training session. After they are recovered, muscles are quite amazing as they will actually become stronger and more efficient due to the rest period!

Another method of training is to work upper body every other day (Biceps, triceps,shoulders,chest, and back, rotators) followed by a lower body workout the next day(calves, glutes,quads,hamstrings, abdominals, adductors, and abductors.) This method of training provides the 48 hours between working the same muscle groups allowing for full recovery, yet one can workout each day doing resistance training. In addition, training sessions would be shorter in duration so less time is needed for resistance training each day. Personally, I prefer the full day training followed by a cardio day so I train 6 days a week; 3 days of resistance training and 3 days of cardio. My belief and also that of the institute where I received my Master Trainer's certification believes that this is the preferable option as the body obtains the most amount of rest between workout sessions.



As always, ingesting plenty of good quality proteins, eating fruits, vegetables, drinking lots of fresh water , and getting adequate sleep is paramount to optimal health.

I am available for nutrition and workout consultations here at the office. Appointments can be made by calling 631-880-2531. Dr. Crew