Rotation schedule for working muscle groups

jayjay12345654321

How many days do you have to give your muscles to recover before you can work out that group again?

Mr_Knight

Why not keep it simple? Start with the StrongLifts A/B workouts, and see if you can establish a 3x/week routine.

Workout A

Squat 5×5
Bench Press 5×5
Barbell Rows 5×5

Workout B

Squat 5×5
Overhead Press 5×5
Deadlift 1×5

cwolfman13

I would recommend that you do a full body routine like Starting Strength or Strong Lifts 5x5...I would also recommend that you don't ignore our legs...when you do those squats an deads, you release so much more HGH than you would skipping them...that HGH and testosterone feed on the the fat all over your body.

You could also look into Wendler's 5/3/1 program...it's awesome and what I'm doing now, but it's geared more towards intermediate and advanced lifters. I started with Starting Strength and did that for about 6 months before switching to Wendler's program...I made some really awesome gains with SS.

james6998

That StrongLifts is an excellent setup to target all the necessary compound movements needed for your ground foundation to build a strong body.

phjorg1

generally 48hours for a movement. but thats if you're pushing to overload. if you're just doing whatever dvd program for example, then it really doesn't matter.

jayjay12345654321

That helps. Thank you!