For more bodybuilding-oriented “split” workouts which target one body part a day, it’s common to train up to five days in a row, as long as each body part is only worked once or twice per week. “You should have at least one day of rest before attempting to … Muscles need a certain amount of rest in order to strengthen and grow. Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked. So far I'm up from 155-158lbs to 168-171lb, focusing primarily on upper body with 1-2 days of legs/total body a week. Reason 3: Better Overall Health. Although many athletes try to avoid gaining water weight on their rest days, staying adequately hydrated on your day off is essential for the next day’s workout. For the dedicated lifter, the problem isn't that you take an occasional rest day. Activating genes involved in muscle growth and synthesis each and every day through resistance training keeps those processes of protein synthesis turned on, which can lead to greater gains in both muscle size and strength. For the sake of argument, no, there isn't a reason you couldn't program in such a way as to avoid rest days. I would add your volume/poundages per workout will heavily influence whether or not you'll be able to get away with 7 days a week, without inducing injury somewhere down the road. Experts explain why taking rest and recovery days is essential for getting stronger, how long to rest between workouts, and how to know when to take a rest day. After exercising a specific muscle group, let it rest for one to two days… Rest and recovery is a tricky puzzle. It is motivation for me so have that great sore feeling on the rest day. By never taking a day off, those synthesizing processes stay turned on. Training 6 days a week is the sweet spot for me. Off days can be a … There’s no set fluid recommendation, but many experts suggest drinking at least 2 liters per day. The Idealized Rest Day in Food “I wouldn’t alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,” says Rizzo. I've been drinking protein shakes every day, as well as NO Xplode, and working out 3-5 days a week. Weekends would be taken as rest days to allow your central nervous system (CNS) to recover. For strength training, ACSM recommendations suggest training each major muscle group two or three days per week and leaving at least 48 hours for recovery between each training session. In order to improve performance (gain size, strength and/or definition) you've got to work hard. The 7th day I'm itching to get back into it. This, of … The way you handle your off days can greatly affect your ability to build muscle and get stronger. But while some say muscles need one to two days of rest to recover from exercise, this might not be a … However, hard training (be it heavy training, training with less rest between sets, more sets per work, or less days off) will break down your muscles and in the very short term, make you weaker. 01-16-2012, 11:27 AM #23 The most popular bodybuilding message boards! Entering a workout in a dehydrated state, it can negatively affect your performance. I've worked out on and off since I was 16, but about a month and a half ago I decided to really get serious. I work out more intensely the day before a scheduled rest day. The problem is that you don't take ENOUGH rest days and you don't time them wisely in your training week. Cns ) to recover have that great sore feeling on the rest.! Days and you do n't time them wisely in your training week,. 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