Last updated on July 25, 2025
Question:
When building muscle, is it better to do sit-ups one day and then skip them the next day to give them a chance to rest and develop properly?
Answer:
When training, it’s essential to recognize that there are two types of muscles: fast-twitch muscles, which are primarily used for speed, and slow-twitch muscles, which are mainly used for endurance. A well-rounded routine will work on both sets.
Preparation:
First, you need to determine which set of muscles you want to target for development. Select exercises that mimic the movements you use in your sport or activity. Building strong arms isn’t going to help a cyclist much, though all areas should not be neglected.
Next, you need to determine a baseline for the amount of weight to use. This may take several days of experimenting. What you are looking for is a weight that you can lift 12 times in a row in good form, where you are straining a bit on the 12th repetition. If you can’t complete 10 repetitions, reduce the weight. If getting to 12 is easy, add a bit more weight. You will need to make adjustments as you progress.
Next, you need to determine the amount of training you desire. An athlete will want to work harder than someone who is looking for general strength improvement. If there are more areas you want to train than you can reasonably do in a day, split the work out between days, such as biceps and calves one day and abdominal and quadriceps another day. I’m going to assume you have two sets of muscles to train in the following.
Training Schedule:
Day One (Strength): Your goal is to work your muscles to the point of exhaustion without compromising good form. Do a set of 12 repetitions and then move to your next muscle group. When you are done exercising each muscle group, repeat the entire set. If you have the time, do a third set. Don’t be surprised that you can’t do as many repetitions on the second or third sets.
In strength training, it is possible to complete only one set and achieve the desired effect, but you must fully exhaust your muscles by the end of the repetitions. Too many people overdo it when they try for only one set and end up with sloppy form and injuries by the end of the repetitions. While breaking the routine up into sets of 12 is a bit longer, it does minimize the potential for injury.
Day Two (Speed and Endurance): Proceed to your second set of exercises, but reduce the load by approximately 25%. Your goal is to complete as many repetitions as possible as quickly as you can, while maintaining good form. This is building your speed and endurance. If you have time, do a second set after all muscles have been exercised to the point of exhaustion.
Since you are not using your first set of muscles, they are getting a light rest.
Day Three (Speed and Endurance): Return to your first set of exercises, using the lighter load and completing as many repetitions as possible as quickly as you can without compromising good form. If you have time, do a second set.
Day Four (Strength): Returning to the second set of exercises, follow the same rules as Day One.
Day Five (Improvement): Using the first set of exercises, add 10% more weight. Concentrate on keeping good form. Do only one set and don’t worry if you don’t make it to twelve repetitions.
Rest for two days, and in the following week, reverse the sets of exercises. Start with set two.
I like this particular routine because it maintains a regular schedule while also allowing for days of rest between exercises. It also varies the pattern, and because the exercises are split into two, it doesn’t take a lot of time.
Trainers may choose a different schedule, but you will find most are similar. For example, they will spend the strength-building days using a weight machine, but the speed and endurance days will be spent engaging in their actual sport. Variation in the type of training and which muscles are being trained is very important.
Modifications for Non-Athletes:
If you aren’t training for athletics, you can take it at a more relaxed pace. You need only do one or perhaps two sets of repetitions each day you exercise.
Do days 1, 3, and 5 and rest in between. Days 1 and 5 will be the first set of exercises, and day 3 will be the second set. On the following week, reverse the order. Days 1 and 5 will be the second set of exercises, and day 3 will be the first set.
Even with the slower schedule, you will be surprised at how well you will improve.