The number one thing to remember when it comes to training and rest is that muscle growth is stimulated with proper training but growth occurs during rest and recuperation. We must be cautious not to overtrain by using excessive sets and too frequent training sessions. Equally important are the number of rest days between training the same body part as well as days between training overall.
You need to determine what your pace of recovery is. This will come with trial and error. As you train a particular body part, take written notes as to the number of days between sessions. Begin with four days between training the same muscle and if sore in the muscle or not fully recovered, increase the recuperation time.
As you become more advanced in your training, you will need to increase the days between sessions dramatically. This is due to your increased strength and ability to train with ever-increasing intensity.
It is typical to only train each muscle group once every 7-10 days if properly-designed high intensity training is utilized.
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