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Pros and cons of very long breaks between sets (eg 1h+)?

Over the past few weeks I've started to "fit in" a set or two of weight lifting / pull ups (to failure) throughout my day. I don't have time to dedicate a full hour to working out, and I ...
MYK's user avatar
  • 103
4 votes
2 answers
380 views

Does rest time vary depending on the exercise or muscle group? For example, do compound exercises require greater rest time than isolation exercises?

I'm curious if rest time varies depending on the exercise. I certainly feel more tired after doing a compound exercise like squats compared to an isolation exercise like a leg press, both of which ...
CreativiTimothy's user avatar
3 votes
1 answer
593 views

DOMS after deloading

After 7 months of consistent lifting I took a 3 week break. For my first session back I dropped the weight to ~60% 1RM for two 4 rep sets to ease back in. Despite the relatively "easy" ...
Neil's user avatar
  • 153
2 votes
0 answers
76 views

Why is that given the same amount of sleep but waking up in different hours makes me rested/tired in the long term

For context, I'm 17 so my recommended sleep amount should be 8-10 hours according to Sleepfoundation. I find myself rested more with about 9-10 hours. So, I am a true believer in morning routines and ...
Benjamin Carafa's user avatar
5 votes
1 answer
61 views

How can I teach High School kids that rest is important in progression and resistance training (supercompensation)?

How do you explain to your athletes/players that rest is important in simpler English? Some of my guys go 7 days/week playing basketball and I need a compelling argument to tell them to take a day off ...
Kamilski81's user avatar
2 votes
1 answer
107 views

What is the ideal rest time for my exercise?

I'm quite a skinny guy - genetics probably play a part in this, but I'm trying to get more active and potentially gain some more muscle. Since COVID doesn't really allow for gyms to be open, I've ...
buffalo's user avatar
  • 21
4 votes
1 answer
171 views

Optimal Resting Period for Calisthenics / Bodyweight Training / Gymnastics?

I've been doing calisthenics for the past year or so, and lately I became quite frustrated as I hit a 3+ months plateau on my l-sit (this is what it looks like in case you're not familiar: https://www....
Chris Dias's user avatar
6 votes
1 answer
191 views

How do elite athletes benefit from training (almost) every day?

If rest is so important, why do elite athletes train every or almost every day, and some of them even multiple times a day? I'm assuming in many sports, athletes will train every day and still be ...
tkit's user avatar
  • 163
0 votes
1 answer
89 views

Rest Period between Exercises?

So people (including me) obviously talk about resting in between two sets of the same exercise and how long they should be. Now I'm wondering, what about rest in between two exercises (in addition to ...
Suimon's user avatar
  • 875
2 votes
4 answers
277 views

Half Body 5 days a week, enough rest?

As far as I know, training the same muscles every-day (or in consecutive days) is not a good idea. The muscles can't rest long enough to regenerate and you are "over-training". But, as far as I know, ...
P154's user avatar
  • 242
2 votes
2 answers
570 views

Is it okay to sit down in between workout sets?

After completing a set, I rest for 30 to 60 seconds, depending on the intensity of the workout. At times, during my arm and chest workout, I get so tired that during my rest periods, I sit down, as ...
Prince's user avatar
  • 275
1 vote
2 answers
110 views

Should I rest in between my workouts

I downloaded an app 3 weeks ago for my home workout. Normally, for progressive overload, it increases the number of reps for each workout every week. But the issue here is, when i was told to do 16 ...
Prince's user avatar
  • 275
0 votes
1 answer
177 views

What is the best break timeframe between muscle building workouts, and is it ok to do cardio?

I hear multiple different people say multiple different things on the question, some people say no cardio on rest... but some people say its okay My current routine is : Monday : Upper Body Tuesday ...
OcelotcR's user avatar
0 votes
1 answer
97 views

Working out arms twice a day

I guess working out the same muscle group twice a day may be a bad idea since it needs rest, but what about arms, considering they repair a lot faster? Currently I can do only 5-6 pull ups and my ...
Shahid Thaika's user avatar
7 votes
1 answer
182 views

Arranging powerlifting and martial arts workouts for optimal recovery

I am following Johnny Candito's Linear Program for powerlifters. Essentially, the program goes as follows: Mon: heavy lower day (competition style squats and deadlifts) Tue: heavy upper day (...
UnbescholtenerBuerger's user avatar
7 votes
1 answer
120 views

Flexibility loss timeframe

In this question, we addressed timeframes for the loss of different types of strength. Building on this, what is the timeframe for loss of flexibility to become significant? There is an implicit ...
G__'s user avatar
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2 votes
1 answer
181 views

Protein intake during workout break

How does protein consumption affect muscle maintenance when not working out? The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram for the average sedentary men, and bodybuilders ...
Jorge Barrios's user avatar
0 votes
2 answers
2k views

rest day planks

I'm doing full body training 3x a week. My problem is I feel I lack routine, and I would like to add some form of exercise on my rest day. How bad of an idea would it be to do planks on my rest days?
Xyzk's user avatar
  • 115
1 vote
2 answers
102 views

Rest time and training other muscles

I am doing althernative days training I mean one day Chest/Arms/Abs the other day Back/Shoulders/Legs I know rest is important for muscle growth So If I trained my chest/Arms/Abs on Monday idially ...
asmgx's user avatar
  • 422
0 votes
1 answer
143 views

Is it OK to do Cardio on a weight training rest day?

Right now I alternate between Push weights day, and Pull weights day. Then after that is a rest day. So the flow looks like: Weights Weights Rest Weights Weights Rest ... I do cardio for warm up ...
Goralight's user avatar
  • 115
6 votes
1 answer
156 views

How does frequency affect recovery, controlling for intensity and volume?

What exactly is the body's mechanism to recover from the stress of strength training and to adapt to greater loads, and how does frequency of training affect this mechanism? For illustration, ...
Jordan's user avatar
  • 163
3 votes
1 answer
181 views

workout daily or not?

I am 42 and have been working out for 2 months my primary goal is to bulk up I am working out every day, and every day I do chest, bi, back, shoulders, I spend between an hour and a half to 2 hours in ...
asmgx's user avatar
  • 422
9 votes
6 answers
570 views

In between sets — what to do? [closed]

I am trying to gain strength, which leaves a lot of rest time in between sets (3-5 minutes). I am a beginner and have no clue what to do in between sets! I kind of just dag around. What are some ...
Joao Noch's user avatar
  • 521
1 vote
4 answers
119 views

Rest after workout

How long is the duration for which we are required to rest after workout. Is it good to do 2-3 sessions of heavy workout every day? What should be the rest period between the two sessions. I take 1 ...
Jayraj Srikriti Naidu's user avatar
4 votes
3 answers
131 views

What kind of exercises will help out in rest days?

I'm doing full body weight training 3 days a week like most people. I'd like to do a 5-20 minute workout on my off days that can compliment my weight training without messing up with my muscle's ...
Esqarrouth's user avatar
0 votes
1 answer
668 views

Can we do Dynamic/Static stretch on Rest Days

I have to rest from exercise at least once a week. Maybe twice, but hope to make it just once a week. Can we do dynamic / static stretch those days. Especially if we have have joint stiffness, i.e ...
Rhonda's user avatar
  • 437
1 vote
3 answers
548 views

Less rest time vs more volume in one workout

Motivated by this thread I wonder if it is beneficial to trade less volume for less rest days. Currently I workout three times a week, every day two muscle groups. For example, wednesday is my chest ...
Christian's user avatar
  • 161
3 votes
3 answers
503 views

Recovery Run vs Rest Day

I have question with regards to rest days & recovery runs. The last three days I ran rather intensely (Interval & Intesive Durationrun). Today i was supposed to take a "rest day". (To be ...
User999999's user avatar
0 votes
1 answer
418 views

Studies About Rest Time

I'm trying to figure out how long I should rest between exercising a particular muscle group. Have any studies been done that correlate the muscle-mass gain with the number of days between sets? I'...
Terry Price's user avatar
3 votes
2 answers
1k views

How is the Bulgarian Method so effective?

Given that we need to give our bodies ample rest between workouts, how is the Bulgarian Method so successful (or successful at least for the lifters who trained under Ivan Abadjiev)? Is it purely ...
pushkin's user avatar
  • 414
2 votes
2 answers
1k views

How much creatine should I eat on off-days?

I usually take creatine before and right after my workout with maltodextrin. Is it beneficial to take creatine on rest days too?
Allan Veloso's user avatar
2 votes
2 answers
1k views

Is lack of soreness adequate to determine whether it's time to train again?

I have seen a lot of questions here regarding training while sore. Most of the answers seem to agree that it is okay to train while you are sore. However, none of them address the core of the issue: ...
Avatrin's user avatar
  • 484
9 votes
1 answer
573 views

Do we need contiguous sleep for gains?

We know that sleep is important for gains, but does that sleep need to be contiguous? What if we slept in phases, each time waking up after REM sleep, and then going to bed a couple hours later? Or ...
pushkin's user avatar
  • 414
7 votes
3 answers
430 views

Is it wrong to workout more than once a day?

Yesterday, I did a fairly heavy upper body workout around 11am. I worked my arms until I could barely move the EZ bar to put it away. A while later, at around 7pm, I had had a couple drinks, and ...
Carcigenicate's user avatar
2 votes
1 answer
128 views

What is the best posture (stand, sit, etc) to take when resting during intense training (such as for kickboxing)?

Background In college, I had the honor of participating in a wrestling training seminar led by a coach of an elite wrestling program in the States. During the lesson, he (the coach) mentioned that he ...
didi's user avatar
  • 113
2 votes
1 answer
183 views

Did walking & stretching on my rest day made my lower back sore?

I'm doing StrongLifts 5x5. I hit gym in the night hours and this is the situation: BW: 64kgs Saturday: Rest Sun: 6km walk Mon: Squat 75kg 3sets of 5 reps, Bench 42.5kg 5x5, Barbell Row 42.5kg 5x5 Tue ...
claws's user avatar
  • 680
3 votes
1 answer
4k views

Core training on "rest" days

I started a gym routine 2 months ago consisting of just Pull-ups, Bench presses, Squats(with barbell), Dead-lifts and Military Presses And for the abs Hanging L raises, Russian twists and planks. I ...
Mithir's user avatar
  • 176
2 votes
2 answers
219 views

My legs are more sore than they've ever been?

So I was doing the leg press at my gym last Thursday with a relatively small amount(180) compared to my max(410) and after doing only 15 reps my legs(quads) got so sore. They still feel like they're ...
Rob Sterach's user avatar
1 vote
1 answer
47 views

Exercising assisting muscle then main muscle day after day? [closed]

So here is my question: Say on Monday you do the bench press and on Tuesday you do the shoulder press. Can this be okay or is it not enough rest because shoulders and triceps assist with the bench ...
user avatar
2 votes
1 answer
85 views

Workout effectiveness

It's my 3rd week going to gym. I'm 24 y.o. 87kg, 172cm male. Previously I only did some pull-up and dips. It's 3 times a week 1st day - chest, shoulders, biceps 2nd day - back, triceps 3rd day - ...
Herokiller's user avatar
2 votes
2 answers
282 views

Things to do during rest days

Currently, my workout consists of (exclusively) high-intensity exercises (some sprinting HIIT, pullups, and more). After a few attempts at research and help from this community, I've come to accept ...
user1999728's user avatar
1 vote
1 answer
105 views

NASA's experiment of those who laid in bed for 70 days. What happened to their muscle mass?

I'd like to point out that the participants in the study had a caloric intake that would maintain their weight. Also, they were not allowed to move one bit from their bed. There was an exercising ...
jiniyt's user avatar
  • 327
4 votes
2 answers
2k views

Is there good scientific evidence on the effectiveness of rest days for building mass?

I'm wondering if there is any study that compares two groups doing identical exercises, except that one group has fewer rest days than the other. I have seen a lot of conflicting evidence on the ...
Parseltongue's user avatar
2 votes
2 answers
479 views

Which exercises are ok in days between push ups

i love push ups and im doing (5-6) push ups at this moment and increasing the amount every session, but as i heard about rest days i want to know what exercises are ok to do during rest days? Actually ...
Pooya Estakhri's user avatar
1 vote
2 answers
120 views

Do I need a rest day?

I currently work out 6 days a week. However, I'm not 'Pumping Iron'. I do mainly body-weight exercises. 'A' Days(upper body): 3 sets of: push-ups chin-ups pull-ups dips 'B' Days (core/lower body): ...
Luke's user avatar
  • 281
3 votes
3 answers
254 views

good eye exercises for all day computer use

I'm working in IT for a company, so I have to spend 8 & 1/2 hours of day in front of a computer. Can you suggest some exercises that will help rest my eyes?
coDe murDerer's user avatar
5 votes
1 answer
1k views

Can a two weeks pause have a positive impact on strength training?

I am 42 yr old and have been doing a simple bodyweight squat/push/pull routine every third day for a few months. Then I had not any time for exercising any more during 13 days. Today I came back to ...
Mephisto's user avatar
  • 2,946
6 votes
1 answer
180 views

Why do we need a resting period?

Everything you read about training tells you: Resting is just as important as training. I understand that if I train to much I get a negative training result. But do we really have to rest like ...
Jens Schauder's user avatar
3 votes
1 answer
2k views

What is the difference between rest and sleep? Can inactivity replace sleep?

I've just been reading about the importance of rest days and why sleep is important. According to Lego Stormtroopr, sleep is something you can't work around. I work at a desk in an office all day. ...
Rowan Freeman's user avatar
1 vote
1 answer
2k views

Cycling the day after squatting

Currently I am doing a program similar too 5x5 stronglift, which contains squats. The squats are getting heavier each week and are making my muscles sore(in a good way). Every week day i cycle to ...
Kevin's user avatar
  • 147