How many days i need.....

Hello Yaron! I started to work out 7 months ago and i can see good results already. Lately i changed my routine and now i am lifting high weights with few repetition contrast to medium weight with a lot of repetition. How many days i need to give my muscles to recuperate? (the personal trainer told me that 4 days it's good) please let me know what do you think and one more question please: what do you recommend after working out: half an hour of fast walking or swiming? Gracias, Eyal

1. yes 2. it depends on the size of muscle trained , training volume and intensity. low reps/ high volume training for chest (8 - 12 sets) may require 4 days rest same goes for back. legs will require 5 -7 days for the same conditions. this all means you have to replace the weekly time frame with a 8 - 10 day cycle with alternating between "heavy" and "light" workouts. smaller muscles will require a shorter recuperation period , yet please note that arm muscles are synergists for all upper budy exercises, so consider this while constructing your workout regimen.