Do I need a rest day?

empressjasmin · August 2016

Just wondering if I needed rest days between workouts? I have been told that I needed to have a rest day. I have been working out 5-7 days a week in a gym. I was informed that at least one rest day is needed but just wondering how do u decide which day is a rest day and does it even matter where it falls in the sequence of workouts?

KateTM16 · August 2016

You can try upper body workout on Mondays and Thursdays. Midsection on Tuesdays and Fridays. Lower body workout on Wednesdays and Saturdays. Sundays will be your rest day.

empressjasmin · August 2016

KateTM16 wrote: »

You can try upper body workout on Mondays and Thursdays. Midsection on Tuesdays and Fridays. Lower body workout on Wednesdays and Saturdays. Sundays will be your rest day.

Awesome! Thank you!

socalrunner59 · August 2016

Results require 3 things:

Diet: You need nutrients, especially amino acids for protein synthesis to happen. Research satellite cells and hypertrophy.

Exercise: You need resistence exercise to stress the muscle (create microscopic tears). This activates satellite cells

Recovery: You need recovery time to allow the cells to repair the muscle.

recovery isn't just rest, it's nutrition, it's hydration, it's also psychological recovery too.

When you take a rest day depends on you and your program. Are you doing splits or full body? Are you lifting heavy with low reps, or light with high reps? I lift light with high reps, so I lift 5 days, then rest 2 days. If you are lifting heavy you'll benefit with more rest. If I were lifting heavy, I'd rest the following day. Most people are so eager for results, they don't stop. But non-stop training is very ineffective. A lot of advance body builders only hit each muscle group once a week.

Another thing to keep in mind is adjust your emphasis as your body because more sculpted. In 6 months, you may find your arms are developing well, but your back lagging. You may need to increase back work, and drop arms down to once a week.

empressjasmin · August 2016

socalrunner59 wrote: »

Results require 3 things:

Diet: You need nutrients, especially amino acids for protein synthesis to happen. Research satellite cells and hypertrophy.

Exercise: You need resistence exercise to stress the muscle (create microscopic tears). This activates satellite cells

Recovery: You need recovery time to allow the cells to repair the muscle.

recovery isn't just rest, it's nutrition, it's hydration, it's also psychological recovery too.

When you take a rest day depends on you and your program. Are you doing splits or full body? Are you lifting heavy with low reps, or light with high reps? I lift light with high reps, so I lift 5 days, then rest 2 days. If you are lifting heavy you'll benefit with more rest. If I were lifting heavy, I'd rest the following day. Most people are so eager for results, they don't stop. But non-stop training is very ineffective. A lot of advance body builders only hit each muscle group once a week.

Another thing to keep in mind is adjust your emphasis as your body because more sculpted. In 6 months, you may find your arms are developing well, but your back lagging. You may need to increase back work, and drop arms down to once a week.

I try to work on different parts of my body every other day. I pretty much lift heavy with low reps. Thank you for your help!

Cahgetsfit · August 2016

yes. you need at least one rest day. any day - choose what suits you best. doesn't mean you have to sit on the couch all day long - just not "proper" working out. walking and all that is still fine. I liked to have at least 1 proper rest day and one "active rest" day (where I'd swim but not lift weights).

Now I WISH I had a rest day on any day every. I have zero rest days

and I can feel it. I don't recommend it.

chami1013 · August 2016

I work out 6 days a week (HIIT boot camp, weights and walking) and use Sunday as my rest day, but on rest day, I'll do some low impact cardio. Just listen to your body.

Puravidablonde · August 2016

I don't know that you 'need' a rest day. You should listen to your body. If you are tired or just are not feeling it, take a day off. I try to do something every single day. It doesn't have to be a hardcore workout. I can go on a walk on the beach or my neighborhood. I just like to try to always do some form of movement and physical activity each day.

Heatherthecyclist · August 2016

I'm a competitive athlete. I train 2-3 x a day. I don't have rest days unless my body tells me to, I think I have had one in 2016. Mixture of easy and hard training, I don't need full days off

empressjasmin · August 2016

Thanks everyone!! ❤️

Do I need a rest day?

Replies

Categories