Rest day between weight training?

I rest on Sunday, lift 5 to 6 days a week. I base my rest day on the way my body feels and not the calendar or a set schedule.

But let me ad this. I train a 3 day rotation of push pull legs with an off day in the middle. So if I`m tired, I slack on legs day and just treadmill it.

Damn, that's a lot. I lift three days a week, and do yoga once or twice. I'm usually on a three day upper/lower split, but I'll switch over to a 3 day/week 5x5 program occasionally. Any more than that and I feel like I'm just not getting enough recovery time.

90 mins of Lifting 5x is probably not the right routine for you at this time based on your experience and your stated goals

I'm quite sure than I'm building muscle and losing fat at the same time with a >1000 calorie deficit.

Are you sure you're not gaining muscle?

EDIT: I just checked out your food diary, if your not gaining muscle it could be because your not hitting your protein goals.

I'm quite sure than I'm building muscle and losing fat at the same time with a >1000 calorie deficit.

Are you sure you're not gaining muscle?

EDIT: I just checked out your food diary, if your not gaining muscle it could be because your not hitting your protein goals.

I just looked at your diary. You've logged around 2 weeks of entries since you've joined and most of them are actually really high cal counts. One or two were even over 3000 cals. I have to wonder what you are doing to get those 1000-1600 calorie burns in. If you're going off an HRM or the default MFP recommendations and those are from weight lifting sessions then yes, you probably are gaining muscle because you many not be eating at the deficit you think you are. HRM's are not geared for measuring non-cardio burns and MFP is overestimating calorie burns more often then not. At a true 1k daily deficit you are not going to be amassing much if any lean muscle gains. Yes, you will get stronger due to your training, but gaining lean mass, well.... not so much.

Awesome genetics aside, eating at a deficit and lifting doesn't equate to automatic lean gains. It's generally understood that when trying to lose weight, consuming more protein and lifting can help preserve lean mass. That being said, if you truly want to gain lean mass you need to not eat at a deficit. Body builders typically see 1-2 lbs max lean gain per month while following a strict diet and training session. That diet is a calorie deficit one.

I do a four day split,
Mon Upper Body
Tuesday Lower Body
Wednesday Rest
Thursday Upper Body
Friday Lower Body

and weekends off

...
Also if your lifting heavy and you wanna do the cardio thing do it after you lift.

Why is it better to do cardio after? I usually do cardio for 15 minutes before to warm up. Isn't it bad to just start lifting "cold" (muscle injury, etc.) ?

15 minutes to warm up isn't a problem. But you should also do a few light sets of whatever move you are doing to warm that specific muscle.

In regard to the original question, for your goals, I'd keep to a basic 3x week mostly compound movement lifting program. It will save you a lot of time with the same results

Yep I'm sure that I'm burning 1000+ calories a day thanks for asking though. And I'm quite sure that my chest arms shoulders and legs are larger than they were before. I'm losing weight as well. My pants fit better I weigh less.
If you don't believe me I don't know what to tell you. It is happening.

This is just a suggestion... as my mom says, take what you want and leave the rest.

But, I'm doing Body for life, and what I like about it is you do cardio 3 days and weight 3 days...

So on a typical week it'll be like this:

M/W/F cardio
T/Th/Sa Weights

But with the weights, you alternate, so T is upper body, TH is lower body, and then Sa is Upper body again, that way it give you time to recover.

Then the next week will be
MWF Cardio
TThSa weight, but it'll be T - lower, Th - upper, Sa - lower.

I lift heavy, compound exercises 3x a week with a rest day in between. That's when broken down muscles regenerate.

Huh? Strength and muscle mass are made during recovery, not in the gym.

If your goal is to waste an hour felling "the burn" and getting DOMS, then don't rest. That's what is called F*%!arounditis. A terrible disease that afflicts many LA Fitness members.

If your goal is to build strength and / or muscle mass then follow a proper program like Starting Strength or New Rules of Lifting.

There are 6 day programs that work, but they include rest. If you're doing a proper split program where you are just hitting one or two body parts a day, then 6 day programs can work fine. If you're asking about rest, I would guess you aren't doing a 6 day split.

Program in rest days. There are as important as work days.

Tom

I do weight workouts two days in a row (one upper one lower) then I take a rest day. You have to especially when you lift heavy.