Am I undoing my work if I don't take rest days?

11406203

Hi all,
I joined a gym about 8 months back, and for a long time was 100% cardio (I thought that was the way to tone up, I have learnt since then!)
I asked for a programme to be put together for me on the weights machines, with the aim of following the programme for a month to build my strength up a bit, then move onto free weights.
Anyway, the machines on my programme are:
Adductor
Abductor
Seated leg press
lat pull down
shoulder press
chest press
rotary torso
I follow the weights machines with about 20 mins rowing, and 20 mins on x trainer.
I have been doing this monday to friday for about 3 weeks.

Is doing this 5 days in a row going to do more harm than good? Do I need rest days for muscle recovery, or is that just for people wanting serious gains?
And can a rest day be used for just cardio so I still get some kind of burn?
At the moment my only gym free days are sat/sun.

thanks in advance for any advice,
it will be much appreciated :-)

philwrightfitness

Doing the same weight regime for 5 straight days doesn't give your muscles adequate recovery time. Rest days are important . If you want to train on consecutive days try a split routine so legs, chest and tri, back and biceps, shoulders and abs etc, on different days . A four day split routine with maybe one day of light cardio/ stretching should work , you can add an extra day as you get more advanced

11406203

Thanks, I think I need to rewire my brain! Since I made going to the gym a habit, I see a day off as slacking. Maybe I'd better to move to free weights now and get a few different programmes for different areas/days.

SnuggleSmacks

Recovery time is when the muscle actually repairs itself and grows. No recovery, no growth. You can do continuous exercise only if you split the muscle groups up so that, for example, you're only doing lower body on one day and upper body the next (or whatever split you're comfortable with.) You don't want to work the same muscle group two days in a row.

GillianMcK

If you're not allowing enough recovery time between weight sessions, you're setting yourself up for an injury, which means you'll be away from the gym for much longer!! I was the same, I over trained, I didn't pick any long term injuries, but I was sore constantly, tired all the time, did pick up a slight injury towards the end of last year, but I had planned to take 6 weeks off running at that point any way and it didn't affect my weights so I could continue with that, but even now, I have to watch how much high impact stuff I do (insanity classes are out for me). Rest days are essential to allow the muscles to repair. As above, split out the work out, do a cardio day, legs weights day, another cardio day, arms weights day, another cardio day. Play about with it, find what works for you and make sure you take at least 1 rest day a week!

11406203

Thanks guys, good to know i can get the results i want without going to the gym every day :-) I'm going to ask for a free weights programe tomorrow (having a night off tonight now) maybe top half/bottom half/abs. thats 3 days weights, i can do spin one day and have 3 days off per week. sweeeeet!

GillianMcK

Just don't take those 3 days off in a row!!

heavenridge

If you did the tiniest bit of research on this subject you'd know the answer to this question.
http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/

11406203

GillianMcK wrote: »

Just don't take those 3 days off in a row!!

lol, I won't :-)

TJP_

11406203 wrote: »

Thanks guys, good to know i can get the results i want without going to the gym every day :-) I'm going to ask for a free weights programe tomorrow (having a night off tonight now) maybe top half/bottom half/abs. thats 3 days weights, i can do spin one day and have 3 days off per week. sweeeeet!

Upper/lower splits are a great way to keep up volume without compromising recovery.

11406203

Am I ok to carry on following weight sessions with a bit of cardio? I don't need cardio rest days do I?

LilyOfTheValley008

Could I just ask if you got your plan from a person trainer at the gym?
I've been going to the gym for 6 months now but like you I've been doing about 80% cardio and a little weight training on various machines.
I'm unsure whether consulting a trainer before I seriously begin would be a good idea or not really matter..

11406203

LilyOfTheValley008 wrote: »

Could I just ask if you got your plan from a person trainer at the gym?
I've been going to the gym for 6 months now but like you I've been doing about 80% cardio and a little weight training on various machines.
I'm unsure whether consulting a trainer before I seriously begin would be a good idea or not really matter..

Yes, the trainers at my gym are happy to put programmes together for free. Or you can pay for a personal trainer and they do the workouts with you. I just asked for a plan to follow.

KANGOOJUMPS

I do not have a rest day, I go 7 days a week, just change things up every single day.

50sFit

11406203 wrote: »

Thanks guys, good to know i can get the results i want without going to the gym every day :-) I'm going to ask for a free weights programe tomorrow (having a night off tonight now) maybe top half/bottom half/abs. thats 3 days weights, i can do spin one day and have 3 days off per week. sweeeeet!

For sure rest is paramount.
And it's the hardest day for me, because I want to get out and do things.

11406203

Thank u everyone. Some super helpful people here on MFP! Only just started reading the forum, so far very useful :-)

ScottJTyler

Muscle tissue is extremely adaptable and can take and recover from absolutely anything you throw at it. Your recovery should be based around your joints and nervous system fatigue. So if your muscles feel sore it doesn't matter, you should still train. When you're feeling generally worn down and/or your joints are a little sore then it's fine to take a day off to recover.
People who schedule days off and still want to train are not training hard enough. If you're training with proper intensity and volume then after a few days you will be begging for a day off and you will have earned it.

GillianMcK

ScottJTyler wrote: »

Muscle tissue is extremely adaptable and can take and recover from absolutely anything you throw at it. Your recovery should be based around your joints and nervous system fatigue. So if your muscles feel sore it doesn't matter, you should still train. When you're feeling generally worn down and/or your joints are a little sore then it's fine to take a day off to recover.
People who schedule days off and still want to train are not training hard enough. If you're training with proper intensity and volume then after a few days you will be begging for a day off and you will have earned it.

Sorry, I take a day off regardless, I'm doing 70 miles a week, PT session which is normally weights, another weights session and an hour of kettlebells, my muscle are sore, but rarely feel run down or have issues with the joints, but without a rest day in there, I would be willing to put money down on an injury cropping up rather quickly (or the run down feeling/joints issue arising), I don't want that to happen so I train to avoid that happening by taking a rest day to allow recovery!!

sijomial

11406203 wrote: »

I don't need cardio rest days do I?

What do you mean by "cardio"? 5 minutes running on a treadmill is different to 100 miles / 6 hours cycling in hilly countryside for example. Less extreme example would be the effects of resistance based cardio (rowing would be one) on your body are different to joging. So the rest/recovery needs are different.

11406203

sijomial wrote: »

11406203 wrote: »

I don't need cardio rest days do I?

What do you mean by "cardio"? 5 minutes running on a treadmill is different to 100 miles / 6 hours cycling in hilly countryside for example. Less extreme example would be the effects of resistance based cardio (rowing would be one) on your body are different to joging. So the rest/recovery needs are different.

Cardio is usually 20 mins rowing medium resistance and 20 to 30 mins cross trainer varied resistance throughout (if I've already done some weights)

or a 45 minute spin class if no weights that day.

philwrightfitness

11406203 wrote: »

Am I ok to carry on following weight sessions with a bit of cardio? I don't need cardio rest days do I?

Yes the latest research shows that mixing weight training and cardio isn't detrimental just make sure you have adequate pre and inter training nutrition . Depleting your glycogen mid workout could be detrimental

ndj1979

OP you might want to look into new rules of lifting for woman or strong lifts 5x5 both are great beginner programs..


additionally, you would probably benefit from some kind of upper/lower split type program ..where you hit upper moves on Monday; lower on Tuesday; take Wednesday off or some light cardio/abs; Thursday - upper; Friday lower...

cw106

50sFit wrote: »

11406203 wrote: »

Thanks guys, good to know i can get the results i want without going to the gym every day :-) I'm going to ask for a free weights programe tomorrow (having a night off tonight now) maybe top half/bottom half/abs. thats 3 days weights, i can do spin one day and have 3 days off per week. sweeeeet!

For sure rest is paramount.
And it's the hardest day for me, because I want to get out and do things.

+1.
adding strength training,eating back a % of exercise calories AND taking rest days are the essential learning blocks of progressive mfpers imo.

dbmata

ScottJTyler wrote: »

People who schedule days off and still want to train are not training hard enough. If you're training with proper intensity and volume then after a few days you will be begging for a day off and you will have earned it.

Agreed. I take rest days because I lift at a level where I can't physically lift on a rest day, I'm too beat. Those are the days that I rest, eat, live on my couch. Spend time with my wife and get myself in the right frame of mind to kick my *kitten* the next day.

TJP_

Olympic weightlifters lift every day, I'd be surprised if you're at a higher level than them

dbmata

TJP_ wrote: »

Olympic weightlifters lift every day, I'd be surprised if you're at a higher level than them

Did I say I was at the ****ing level of a competing oly lifter?

I said, and I'll quote to help you out, then explain in small words.

CapnAggro wrote:

I take rest days because I lift at a level where I can't physically lift on a rest day...

Now, three questions, where did I mention olympic lifters? Powerlifters? Any lifters other than myself?

Now to define what this simple statement means, because I shouldn't have to but I will to aid TJP_.

It means quite specifically that the subject of the sentence, me, is lifting weights. Free weights, otherwise known as moving a load through space without assisting structures. It also explains that I (me, the sole subject of the sentence) am working at a level where I (me, the sole subject of the sentence) cannot physically lift (lifting weights, moving a free unassisted weight through space) on the days that I choose for rest (rest meaning, not lifting).

I hope that aids in your understanding.

dbmata

TJP_ wrote: »

LOl, calm down. Time of the month?

Just too early for that level of derp. That's why I chose to aid in educating you.

Your proper response was thank you.

11406203

ndj1979 wrote: »

OP you might want to look into new rules of lifting for woman or strong lifts 5x5 both are great beginner programs..


additionally, you would probably benefit from some kind of upper/lower split type program ..where you hit upper moves on Monday; lower on Tuesday; take Wednesday off or some light cardio/abs; Thursday - upper; Friday lower...

Thanks, I'll look into those programmes.
Thank u to everyone else for advice too, this forum is awesome :-)