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-1

exactly what the others said but if your legs are sore sleep with compression tights! My legs feel like new every morning.


1

What you're actually asking about is "recovery". The term "rest time" usually applies to the time between sets within a workout. For example, if you'd do several sets of squats, you might rest anywhere between 2 to 5 minutes or even more depending on the intensity between those sets. Mark Rippetoe likes to underline in his works (Starting Strength, ...


2

Exactly. You say "not including" diet, so if you're unwilling to sacrifice calories from food then you will have to increase calories burned through exercise, and keep calorie intake the same.



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