I gotta quick question.....

[GR@Y SKIEZ]

when doing push ups, pull ups, and bw squats, is it more beneficial to do them every other day? or should i keep doing them mon-fri? i know with sit ups its ok to do everyday, but im not sure about the others..

also, can neck exercises also be done on a daily basis??

[Verstyle]

i would do it everyday for the first week so u wont be always sore at first.but after that do it every other day

[fraidycat]

To get the most benefit from weight training -- or in this case, bodyweight training -- the current thinking in exercise circles is, you should wait until you're not sore anymore before repeating an exercise. Depending on your age, physical condition, nutrition, and how hard you work at the exercise, this could be from 1-5 days.

If you're not severely stressing your muscles -- i.e., you're not killing yourself for strength or mass gains -- it's OK to do exercises daily for maintenance. I do pushups, chins, and crunches every morning, 25/10/50 of each respectively. But these don't make me sore.

Also, protein and water, and massaging and working the sore muscles, will help take away the soreness faster.

[fraidycat]

Vers is a genetic freak. I think he was built in a mad scientist's lab. He probably doesn't get sore.

[GR@Y SKIEZ]

okay....the thing is, i dont feel sore the next day...im just wondering if leaving a day of rest would be better for progress/muscle growth.

if it was up to me, i would do them 7 days a week.....but wuts the point if you could get the same/better results by only doing them 4 days a week..

thanks for you replies guys.

[fraidycat]

If you're not sore the next day, you're not hitting it hard enough to stimulate serious muscle growth. That pain you feel the next day is from microscopic rips in your muscle fibers. Those rips will heal and your muscles will get (microscopically) bigger; quite literally, the muscle cells will regrow larger and stronger. Behold the miraculous adaptability of the human body: after a couple of months of this, you will be able to see and measure actual changes in your muscles. Bodybuilding 101.

So to clarify: if you're not hitting it hard enough to make yourself sore, you can hit it every day. Don't work out when you're sore if you want muscle gains.

[GR@Y SKIEZ]

thanks alot fraidy.......I appreciate the advice..

and you 2 vers.

[platinummatt!]

Yeh this was a useful thread, thanks.

[Trick]

personally, I do the "not so intense" body weight exercises everyday except sunday. Othen than some light shadowboxing in front of the mirror or something, I'd recommend taking at least one day off.

[yrrej]

https://www.t-nation.com