10 votes
Accepted

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 ...
Ryan's user avatar
  • 448
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 ...
BKE's user avatar
  • 1,997
6 votes
Accepted

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 ...
Eric's user avatar
  • 14.8k
6 votes
Accepted

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 ...
Alec's user avatar
  • 18k
6 votes
Accepted

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 ...
Alec's user avatar
  • 18k
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.
Dark Hippo's user avatar
  • 4,733
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 ...
hengj's user avatar
  • 96
5 votes
Accepted

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 ...
Dave Liepmann's user avatar
4 votes
Accepted

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 ...
bantandor's user avatar
  • 812
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 ...
Michał Zaborowski's user avatar
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.         &...
b-reddy's user avatar
  • 1,667
4 votes

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

You halfway answered your own question: isolation exercises use single muscles and thus your body only needs to replenish the glycogen and ATP for one muscle. For compound exercises it are multiple, ...
Jurgen Rutten's user avatar
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 ...
Rick's user avatar
  • 53
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 ...
ddinchev's user avatar
  • 688
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 ...
ruslaniv's user avatar
  • 280
3 votes
Accepted

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 ...
JaredW82's user avatar
  • 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 ...
ASimonis01's user avatar
3 votes
Accepted

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 ...
bantandor's user avatar
  • 812
2 votes

How much creatine should I eat on off-days?

I use creatine as a supplement for boxing, to increase endurance when I'm training up to a fight(I cut it 3 weeks before a fight to throw off the water weight that it adds. For me, it's around 2kg.) ...
cbll's user avatar
  • 479
2 votes

What kind of exercises will help out in rest days?

Better to do stretching exercises or yoga to make body more flexible and good muscle growth. Do surya namaskram which is in yoga . And it related to body weight
Vaibhav Kumar Gautam's user avatar
2 votes
Accepted

Recovery Run vs Rest Day

Your body only builds muscle when you are resting. Hence, the importance of good sleep and at least 1 rest day a week. Without rest, you simply won't improve as much as you could be able to because of ...
John's user avatar
  • 6,972
2 votes

Studies About Rest Time

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 ...
G_H's user avatar
  • 2,510
2 votes
Accepted

Rest after workout

It's all genetic for the most part. It has nothing to do with whether or not you're a rare, one-of-a-kind elite pro athlete that comes once in a generation; or if you're a couch potato who can't lift ...
Sey Charl's user avatar
2 votes
Accepted

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

There are a lot of factors this depends on. For example: For me, I'm trying to build muscle and gain weight. I'm eating in a caloric surplus. I'm only 19 years old; my metabolism is crazy. I workout ...
doodlebob's user avatar
2 votes

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

The short answer is that Person A gets stronger faster. The long answer is that it depends, because recovery is defined by different factors, mainly: gender, weight and muscle group. A 54 kg female ...
Federico's user avatar
  • 156
2 votes

Arranging powerlifting and martial arts workouts for optimal recovery

Option 1 Mon: Muay Thai Tue: Heavy Lower Wed: Rest Thur: Muay Thai Fri: Heavy Upper Sat: Tech Lower Sun: Tech Upper If you notice that your Tuesday/Friday workout suffers even with 24 h of rest, ...
Roman's user avatar
  • 442
2 votes

Should I rest in between my workouts

Volume of exercise is the primary driver of muscle growth, which means that doing three sets of ten will probably have the same effect on muscle growth as two sets of fifteen, because in both you are ...
David Scarlett's user avatar
2 votes

What is the ideal rest time for my exercise?

Different rest periods correlate to different stimulus to the muscle(-groups). Your question is specifically for "my exercise" so I will refrain from putting in any info about what different ...
Kyle's user avatar
  • 21

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