day off?

[zora04]

I currently work out on a 3 day on, 1 day off schedule. On my off day, I feel like a lazy piece of shit. I enjoy working out, and was wondering if the day off is really necessary. My work out consists of:

Day 1: chest and shoulders
Day 2: arms and back
Day 3: legs and cardio

Since I work out different muscle groups, is the day off needed. Shouldn't the 2 day break on the muscle group be an adequate replenish?

[The Raven]

Since I work out different muscle groups, is the day off needed. Shouldn't the 2 day break on the muscle group be an adequate replenish?

What are your goals? Resting is a big part of growing and increasing strength, and full-body rest is much more effective (and necessary) than not working a certain bodypart for a certain amount of days. As long as you are getting in the gym consecutively, the body is constantly trying to recover the new tissue that you are breaking down, even if it hasn't fully repaired what's already been worked earlier in the week. For someone looking to increase stamina and cardiovascular efficiency this isn't a bad thing, but it's hardly the best way to increase muscular volume. You grow during rest, not while you are hitting the weights.

I personally follow a 4-day per week program that allows for 3 days off, to either be split every other day, or I can take two days in a row if I'm blasted or busy. This way you are hitting the weights for no more than two days in a row.

Day 1 - legs/traps
Day 2 - shoulders/tris
Day 3 - off/cardio *abs every other day
Day 4 - back/lats
Day 5 - chest
Day 6 - off
Day 7 - off

or..

Day 1 - legs/traps
Day 2 - off
Day 3 - shoulders/tris
Day 4 - off
Day 5 - back/lats *abs every other day
Day 6 - off
Day 7 - chest

[5111]

My workout plan is for 7 days a week. Unfortunately I rarely manage to make it all 7 days and therefore get my 1 day (or some weeks 6 days) of rest.

Day 1 - Back & Bis
Day 2 - Abs & Low intensity cardio
Day 3 - Shoulders & Tris
Day 4 - Bis & Low intensity cardio
Day 5 - Legs
Day 6 - Abs & Low intensity cardio
Day 7 - Chest