Rest/Recovery days

matt6050

Hey All,

I'm trying t figure out exactly how often I should be resting. I'm currently trying to gain weight, but I am not doing a regimented strength training program. What I AM doing is 2-3 days/week of running for about 40 minutes (I know that that is NOT what I am supposed to be doing for weight gain, but I just really enjoy getting the fresh air), and 4-6 days of rock climbing/week, and doing some strength maybe 1-2 times/week to supplement climbing.

My weekly climbing usually has two high volume low intensity day (lots of easy routes to failure; 45-50 boulder problems, minimal rest), two high intensity low volume day (working on about 20 difficult, but not maxed out boulder problems, minimal rest), and one day where I try the routes that I haven't yet done (very high intensity in short intervals with moderate rest). The climbing sessions usually last about 1.5-2 hours.

My question is: how often should I be resting in order to maximize my gains? Right now, I am taking about 1 day completely off from all activity (except long walks to get outside), but I never take more than one day in a row off (I am either running or climbing or both occasionally). Should I take more consecutive rest days? More rest days in general? Or is what I am doing acceptable?

Thanks,
Matt

GymTennis

Hi Matt,

You have mentioned a term "weight gains" and a term "maximizing gains" .. I guess you wish to build muscle, no one wishes to put on fat..

It's nice to enjoy your favorite activities, but frankly, if you wish to put on some visible muscle gains, you'll have to spend more time lifting weights in the gym..

Your activities won't hurt your plans as long as you figure out a caloric surplus needed to gain muscle/weight...(though honestly, you should be resting more)...In other words you have to eat more than you spend, that's the key..

What you have to do is determine your TDEE (google for TDEE calculators, Total daily energy expenditure) and figure out the amount of calories needed to maintain your current weight.. Then, add 500 calories on top of that and eat those calories every day.. For example, let;s say your current caloric need to maintain your weight is 3000..You should be eating 3500 calories every single day.. (Aim for your protein intake to be 0.8-1.0 g per pound of body weight).. You could also go with a bigger caloric surplus of like 1000 calories but the truth is you would be probably gaining more fat than muscle...

The other option would be to let MFP set your calories based on your goals.. With all due respect I would go with the first option..A lot of people get confused with 'eating back their calories they spend working out'..I've seen it a thousand times before..

Stick to the basic, fundamental, heavy movements.. Bench press, deadlifts, squats, military press, pullups, pushups, dips etc..Forget about biceps curls and isolation exercises.. Throw that in too to spice it up, however, stick to the basic compound movements.. There's a bunch of starting strength and muscle building programs out there, google it..

Work on your form first, don't go crazy right away.. Don't get injured...

Back to rest thing.. You should be resting more mate.. I would say 2 days at least of no activity whatsoever.. Rest is as much crucial component as lifting weights or eating in a surplus..

I hope this is enough information to get the idea of the things you have to do.. Good luck..

TavistockToad

To gain actual muscle weight you need a proper lifting routine.

matt6050

Awesome, thanks for the response! I've started to do two days of strength training per week with a day of rest afterwards

Springfield1970

Muscles should be rested 2/3 days for recovery. It's possible you are able to grow muscle with some of your routines if you are holding your body weight and eating at an excess. If you don't rest them enough they don't grow.

I'd reassess your entire approach if you're serious about gaining muscle though, cardio gets in the way.

You can always go back to it.