Thread: Three day routine

More rest = more recovery = better gains. Obviously, im not saying workout once month and that will produce gains, but you get the idea.

Your body adapts and improves itself when it has time to repair, not while you're working it in the gym or on the track. Rest is equally as important as the exercise itself, at least.

As close to a 1:1 ratio as possible is usually about right. if you rest more, you usually have the energy to do better when you're in the gym anyway.

Originally Posted by Gazhole

More rest = more recovery = better gains. Obviously, im not saying workout once month and that will produce gains, but you get the idea.

Your body adapts and improves itself when it has time to repair, not while you're working it in the gym or on the track. Rest is equally as important as the exercise itself, at least.

As close to a 1:1 ratio as possible is usually about right. if you rest more, you usually have the energy to do better when you're in the gym anyway.

I get what your saying. But I'm allowing certain muscles two days of rest. Does that matter, or does my entire body need a day off for it to be considered a 'rest' day?

Originally Posted by N_I_C_K

I get what your saying. But I'm allowing certain muscles two days of rest. Does that matter, or does my entire body need a day off for it to be considered a 'rest' day?

A true rest day involves a full body day off, at least from lifting. It's not just the muscles that play a role but your central nervous system needs a break from work or you'll start overtraining and eventually cause more bad than good. 2 rest days a week is them minimum in my opinion.

Originally Posted by CaptainNapalm

A true rest day involves a full body day off, at least from lifting. It's not just the muscles that play a role but your central nervous system needs a break from work or you'll start overtraining and eventually cause more bad than good. 2 rest days a week is them minimum in my opinion.

Oh, I never knew that. Yeah I definitely don't want to over-train. Two days rest? Whoops, I've had like 2 days rest in the past three weeks.....Looks like I'll change that.

But you said full day off from lifting. Would it still be fine to do cardio? I'll just go and sit in the stem room, sauna, and hot-tub for awhile than tonight. Do a little cardio too, unless that's not a good idea.

I personally believe that your Off Day is just that, OFF. I still maintain my diet, but I don't walk in the doors of my gym. I may run around with my kids, throw a ball around or go swimming.

If your gym has a steam room and a sauna (sweet), then I don't think that is an issue. But as you get older you will find that the "rest" day is the day you will plan do do all the bullshit you need to put off to get your training in. You should really take advantage of them and stay out of the gym as to not burn yourself out.

As has already been said - rest is rest. Are you at rest when you're doing cardio? You are still stressing some of your body's systems, and using resources that could be better used for repair, recovery, and growth.

Local damage may repair fairly fast, but as your training progresses and gets harder (progressive overload) you make larger and larger inroads into your overall recovery, including the CNS. Small inroads are fine, as these stresses are what make you improve - so long as you can recover from them.

Without adequate rest, you make deeper and deeper inroads without allowing yourself to get out of them, you accumulate more damage than you can repair, and eventually will lead to over-reaching, and taken to the extreme will lead to full blown overtraining syndrome which might require weeks or months to recover from.

Good rest throughout your training, and a full week of rest every 2-3 months (at least - i usually take a week off every 6-8 weeks) makes sure you actually get somewhere for all that hard work.