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10 votes
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In between sets — what to do?

If you're goal is strength than in between sets you should rest. Catch your breath. Have some water. Nibble on some sort of calories. Load more weight on the bar. Then go again. Not sure why you're ...
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8 votes
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Can a two weeks pause have a positive impact on strength training?

If you're overtraining or near overtraining, taking a rest week (or two, or three) often results in a performance increase. Since you've had issues with overtraining before, this may be the situation. ...
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7 votes

In between sets — what to do?

Relax. Sit, lie down, listen to music, talk to friends. If you're outside, enjoy the sun. If you really want to do something related to the training, visualize the exercise you are doing. Where do ...
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6 votes
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Is it wrong to workout more than once a day?

My question is, what was likely the result of the second workout that day? Was it more likely to be beneficial, or harmful? You could have injured yourself, for starters. Following that first ...
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6 votes
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Did walking & stretching on my rest day made my lower back sore?

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. ...
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6 votes
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Core training on "rest" days

First, lower back exercises shouldn't be done ONLY on rest days. Of course, since you're already hitting your lower back with squats and deadlifts, it kinda makes the comment redundant; I just needed ...
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6 votes
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How do elite athletes benefit from training (almost) every day?

What amount of training/rest/food you need to accomplish your goals, isn't the same for everyone. There's no one-size-fits-all plan that says "do these exercises, sleep x hours, and eat these exact ...
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6 votes
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DOMS after deloading

It's quite normal to re-experience DOMS after a few weeks off. The "best" way to return after deloading is pretty much to do as much as you feel is appropriate. It sounds vague, I know, but ...
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5 votes
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How is the Bulgarian Method so effective?

I want to preface all of this by saying that this is from memory so a lot of this is sort of foggy. First, yes, a lot of the Bulgarian lifters were apparently on performance enhancing drugs and I ...
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  • 96
5 votes

In between sets — what to do?

I've always found something like working on antagonistic muscle groups, stretching tight muscle groups or just plain tidying up the gym a bit usually keeps me entertained.
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5 votes
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How can I teach High School kids that rest is important in progression and resistance training (supercompensation)?

Maybe not? I'm not sure that high school athletes need to take a day off of playing basketball. Their recovery is probably amazing, and a game of ball isn't necessarily very taxing. A day off is ...
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4 votes

Why do we need a resting period?

We are training to produce adaptations, and through those adaptations we become more capable. There are a lot of different adaptations that happen as a result of training; for example, in aerobic ...
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4 votes
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What is the best posture (stand, sit, etc) to take when resting during intense training (such as for kickboxing)?

It is little bit complicated but let me explain it from heart rate, blood pressure and energy expenditure point of view. During sitting body consume less energy and HR and blood pressure will be ...
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  • 804
4 votes

Protein intake during workout break

For our body muscles are cost centers in terms of energy efficiency. In other words if they are not needed - they are removed. If you are not training, there is no good reason to keep them, so they ...
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4 votes

Flexibility loss timeframe

As you hit on, the definition of flexibility is paramount. Rather than debate a proper definition, I'll give some takeaways I use with my clients.         &...
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  • 1,647
3 votes

How much creatine should I eat on off-days?

Yes, creatine can be taken on rest days as well. Here is an excellent article with research backed data on creatine: http://examine.com/supplements/Creatine/ Creatine monohydrate can be ...
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3 votes
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Is lack of soreness adequate to determine whether it's time to train again?

Good question! In short, No, soreness is not a good indicator of rest/recovery. And you're right the answer is different for strength training vs aerobic and, if I may add injury. In many cases, with ...
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  • 463
3 votes

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

For weight lifting, the rule of thumb is waiting 48-72 hours before training a muscle group again. This will differ slightly between how long you've been training for, how long your workouts are / how ...
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3 votes
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Do we need contiguous sleep for gains?

You’ve likely heard of human growth hormone (HGH), a hormone that fuels muscle growth and recovery. Well, this hormone is released during sleep, particularly during deep sleep. This is a good brief ...
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3 votes
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How can I reconcile the need for rest with "greasing the groove" on pull ups?

on the question about the seemingly contradictory practices of recovery but also frequent GtG, this article has some good info: http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-...
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3 votes
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My legs are more sore than they've ever been?

Muscle soreness is irrelevant to muscle growth. It's just a sign you haven't exercised these particular muscles recently. Provided you've had enough rest and good calorie intake in the last few days, ...
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3 votes
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Which exercises are ok in days between push ups

If you want to let your "pushup muscles" rest, that's good. I would suggest throwing in pullups and squats, either on the same day as you do pushups, or on the days in between. This way, you're not ...
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3 votes
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NASA's experiment of those who laid in bed for 70 days. What happened to their muscle mass?

70 days of inactivity will have a muscle atrophy effect. There are measures to limit the extent to which muscle wanes, but still, without use, they will deteriorate. I don't know what NASA is ...
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3 votes
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Is there good scientific evidence on the effectiveness of rest days for building mass?

I find the ACSM Position Stand is a very credible source of precisely what you want to know. Evidence category A is backed by significant Random Control Trials (RCT) with significant participants ...
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3 votes

good eye exercises for all day computer use

The best "exercise" for your eyes is a 5-mins break: as often as you can. Here is a simple experiment you can do to better understand what it means for your eyes to focus on a screen for a long time. ...
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3 votes

Can we do Dynamic/Static stretch on Rest Days

Short answer would be that light work (walking / light jog, other low intensity work) and stretching on your "rest" days will help your recover from intense workouts. You should actually look for ways ...
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3 votes

Rest time and training other muscles

To work around this issue, you can divide your routine into push+abs, pull+legs. Because you're right: many exercises for your back also include your biceps. This is because your back is mainly used ...
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  • 53
2 votes

good eye exercises for all day computer use

I share the same profession as you and have the same concerns. My advice would be to avoid computer eye strain by taking frequent breaks from the screen. I’ve been advised to get up from the pc ...
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