I’m 16 years old and I’ve been training for 10 months now.
Deadlift = 352 lbs (I haven’t done this often)
Bench = 209 lbs[/quote]
Not bad for a beginner.
[quote]I was told that when you are just a beginner, you don’t need to rest your muscles more than 48 hours because you aren’t putting much stress on them.
So, for how long should I rest those muscles?[/quote]
Why wouldn’t you be putting much stress on them? I would think as a beginner you would be putting more stress on your muscles as they are considerably weaker. Don’t wimp out on the weight just because you are a beginner. 48 hours of rest between worouts is a good idea though, but not a necessity.
[quote]Should I do back one day, chest the other day, legs next day and arms and shoulders the day after that and rest for two days?
Or should I do all the upper body one day and legs the next day?[/quote]
By my estimation you are only working each muscle group once a week? That doesn’t sound like enough to me.
You could do your workout a few different ways. You could:
Day 1: Upper
Day 2: Lower
Day 3: Energy work
Day 4: Upper
Day 5: Lower
Day 6: Upper again or whatever, just not lower
Day 7: Rest
or just do a few full body workouts each week. As others have said, there is no catch all that works for everyone. You do need to work each muscle group at least twice a week.
They don’t speak english anywhere in Europe? I thought your english was fine.