How much rest between sessions?

M

murphr247

0
Hi,

I'm looking to build up some size and strength on my arms for the future but i'm not sure on how many sessions I should be aiming for a week or how much rest between them I should be getting.
Obviously the time between sessions in when the muscles repair and grow etc etc but how much time is enough for them to repair before hitting the weights again? Is it the longer the better or should I be aiming for just long enough to be able to lift a weight again.
I'm not looking to be the biggest however some results sooner rather than later wouldn't go a miss.

Any advice wouldn't go a miss.

Thanks
M
 
Hey :)

I would start with 3 sessions per week to get you started for a couple of months. try to leave at least a day between them (e.g. train monday, wednesday and friday). If this gets too easy for you up the sessions as neccessary.

It's also important that you get a good diet in there. You need to be eating some good sources of carbohydrates and proteins, especially after your workout, to put on and maintain muscle. If you're finding it hard to incorporate enough protein, i'd reccomend you also get yourself a good protein powder. Optimum Nutrition 100% Whey Gold Standard is great stuff, or if you live in the UK you could try MaxiMuscle Cyclone. I use the latter, and its packed with protein, creatine and other beneficial ingredients to help you, it is quite pricey mind.

Hope this helps :D
 
DTT,

cheers for the advice, on the subject of shakes, when is the best time to drink them? I know that straight after a work out is ideal but I've been reading (with varying opinions) that before bed and first thing in the morning will help. I dont suppose you have any advice on the matter?

Thanks
M
 
2-3 days worth of "full-body" training should be enough when you are starting out. This means hitting all the major muscle groups at least twice, but really not more than three times, per week. And try to space your resistance training by at least a full day. This will give your body the necessary time to recover.
 
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