The Importance of Rest Days
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- Опубликовано: 2 ноя 2020
- In this QUAH Sal, Adam, & Justin answer the question “ Is it truly necessary to take one rest day a week? For instance, how about alternating between full-body strength days and cardio?”
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“the Importance of Rest Days“
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It’s crazy how much you can learn just buy typing “How important are rest days?”
I wrote "rest days"
Mine was "Should you have rest days"
Mine was "recommended"
“What to do on rest days” for me. But 100% agree with you. It doesn’t phase me much since I’ve lived with the internet my entire life, but information accessible and I just have to put myself out there to learn. Be it common stuff like how to use fabric softener, appliances, excersises, or a whole ass language.
I wrote "importance of recovery" then this popped up.
I cannot believe how many people genuinely think this is ok.
1. Beginners run from this advice because it’s psychologically too much, initially
2. You NEED at least one day where you do not raise your heart rate excessively
3. Muscles need rest to build even better
4. You are not lazy for resting, resting is different than being lazy. Lazy people don’t even work out, so u good fam
This 100%. Maybe this guy thought he literally needed to lay in bed all day I d.k. on rest day you can still live your daily life.
This isn't advice for beginners 🤦
Everyone is different. I believe you need atleast 1 rest day a week. Always feel stronger and refreshed after a rest day. Well for me anyway
I took 5 days off one time and felt strong af when I started back. No cap, I was shocked
@@boomerak4774 wow similar with me. Last week was busier than usual so I prioritized sleep over working out. I worked out Monday, missed 3 days in a row, then worked out Friday and man I felt strong as hell during that workout!
@@Btone1018 see I'm trying to tell them. The body really does need rest it makes a big difference. That's crazy
💯 - everyone is different.
I went daily for 4 days and my body is telling me tomorrow is a rest day.
I go to gym for the social aspect tbh so need to do something around people tomorrow.
it’s because during rest days your muscles repair and grow this guy is wrong
As long as you get 4-5 days a week train right eat clean and your consistent. That’s more than enough to see big changes over time. You grow on your rest days the days you recover don’t forget that.
Absolutely!
4-5 Days a week? Are you nuts?
You can't do heavy every day
Sometimes it'll take 3 days before my pain goes away maybe more!
But I'd love to train every day lol
This is the best advice for beginners ever!!!! I started exercising about 2 months ago before that it was nothing for about 10 years which is crazy to think because of where I am now. I am a 41 year old over weight woman I went from only being able to do 3 minutes of the easiest cardio I could find to 30 minutes of non stop cardio and 20-30 minutes of strength training now everyday. Eating in under control, eating the right food for the exercise I do. You learn along the way lol. I've lost 24lbs in the 2 months it's been good. Great news is I CAN exercise everyday!!! If I go to hard on one day and can still keep going the next but a bit slower. Thanks a million guys.
That’s the truth
Well done! Best wishes.
@@dabeezkneez8716 Wow that was a memory lol a year later I've lost 50kgs (110pds) and have kept it off for 3 months. Cardio isn't really sustainable for me where I've found tramping is but cardio makes you drop weight fast and build fitness up fast I do recommend it to beginners.
@@imchef17 Wow.. what awesome good progress. You have inspired me! Best wishes.
@@dabeezkneez8716 Go Hard!!!!
I agree, I would exercise during the weekdays & on the weekends I’d chill, eat out, then comes Monday & I’m feeling sluggish. & that cycle happened often until I switched it up & gave myself one rest day during the week, exercise Saturday & cardio on Sunday’s. Keeping myself active daily works best for me too.
say what? your post didnt make sense. explain? You said you rested on the weeknd but you took a day off during the week?
@@pranknation629 They said they *used* to rest on the weekends, and when that happened, they'd feel sluggish on Monday. Then they changed their routine and started to instead take a rest during the weekday, and that helped them.
Fitness is your life. Listen to your body. I tend to workout 3 days and 1 day off. I don’t count weeks I just always workout 3 days and off 1 day. That’s 8 workouts and 2 rest days out of 10
Basically a rest day should be a light 2 mile jog, 20 min on the bike or a 5 mile walk etc
I workout 5hrs a day and usually push hard everyday. And then go for an HR run walk each day. I also barely eat. I just drink lots of water.
Wow u guys must be crazy good looking and strong
@@alexisgilbert6269 bro that CANNOT be healthy 😭😭✋ pls eat as much as your body needs and take it easy!!!!
That's an intense rest day...
That is not an intense rest day, sounds like a good rest day to me
The central nervous system needs a break, so you could build for 3 weeks and take an easy week
Such a good advice. I never thought about that however I experience exactly as they said. when I 'm active my body recovers better. Thanks for this video.
I workout 7 days a week, alternating between lifting and cardio, and if i feel i need to recover ill do a slow steady cardio session for recovery, the elliptical is perfect for this cause its low impact but keeps your body moving.
Absolutely 💯 I dedicated 1 hr every AM and do a workout. I honestly feel gulity of taking a rest day bc it's my routine where I am feeling best. Today I took a day off and I'll be active but still feel bad about not working out! 😕
Same. It's part of your routine. Like brushing you're teeth.
Started walking on my 3 off days and it made a world of difference
Yessss yesssss
Walking is genuinely the most enjoyable activity when you have a dog
@@posteveryside-beatsnews i agree. i walk my pit everyday
The body thrives with movement💜
I love this advice I found the answers I was looking for in this video thanks 🙏🏾
Awesome video!! Answered my question and gave me new insights. Thanks Guys. Definitely will watch more.
Our pleasure!
I dunno man iknow rest day is important but when i dont train i kinda feel guilty for not training cuz i be training everday without a stop
But im going to start take a rest day from now on to see if anything new will happen
Much love 4u guys
See.. When you say.. You feel bad.. You feel the guilt to not work out on a particular day.. Is what needs to be changed first..
You shouldn't feel bad.. You work hard the next day to the potential you think you can..
Go out for a 45-60 min walk man. The mind & body will thank you.
Hahaha that's my problem. Rest days are hard for me. But getting easier with practice. I do an active rest day once a week. Today was that day. It's been a great day so far. I can't do no activity days, like I'd go crazy
Any updates dude?
علاوي العراقي ها كمت تاخذ يوم اوف ؟
i like the point these guys made. the last 3 months i have not missed a work out. 4 days a week i do 45 minutes of cardio at 80% hr and the other 3 days i do 2 hours of weight lifting for a full body workout. ive noticed the last couple weeks i am sore every single dayand my resting hr has ticked up from 50bpm resting to 60. also my blood pressure has went from 125/80 to 135/85 with a lot more time to settle down before i get a reading that low. so ive decided im not closing any exercise rings today on my watch and going to take the day to stretch multiple times and other than that do nothing.
Modified off day workouts work for me with regards to discipline and consistency and balancing short term daily progress over long term overall goals with the more intense longer on day workouts
Full body Monday , Wednesday , Friday amd Sunday.
Tuesday and Thursday is boxing
Saturday is yoga
Everyday I stretch
Sounds great
On rest days I do mobility work and resistance band exercises doing a little full body workout just to get my muscles moving
I really needed to hear this.
Played college football so I’m used to a weight training. I am now out of college and lift 5-6 days a week. There are random days where I just feel like I need an off day. I still move around (Walk, Light Jog, pick up basketball) but sometimes I can tell when I need a day.
meh... nothing like a rest day or two to let your aches heal up and come back to the gym with hunger and drive. And no a rest day doesnt mean sit around and do nothing. Ill typically go for an hour walk.
Lately i been doing full body workouts, the last four days i went hard, I feel so sore also to mentioned my coworker tested covid positive i took the test with a negative result and this soreness which might get confused with body aches im sure its from my recent training but today I will rest
I do double workouts a day (endurance training either running or cycling in the AM) then later in the day I do strength training (MAPS Aesthetics). I'm 46, an advanced lifter and endurance athlete (15+ years of consistent training). I rarely program a full day 'off' unless my mind/body tells me to back off for the day. That rest day always consists of 30mins in the sauna, foam rolling, stretching and a 30-45mins walk to get the blood flowing in the legs. I keep calories just as high as other days as well. This is what has worked for me.
With your strength training are you using the same muscles every day?
Same man! I’m taking my first full rest day in months because of a minor injury. Still debating going for a light jog 😂
It just depends on what type of training you do
This was very helpful. I thought it was necessary to have rest days. I was resting on days I definitely had the energy to get a workout. Let me get up and put my sneakers on lol.
David Goggins enters chat............
🤣
Either anabolics or body weight exercises and yes you can
I'm practice active rest days. I usually try and go hard every day then I had to make myself learn to take it easy at least once a week
Makes sense what there saying. If you take the weekend off you almost treat it like a job. On the weekend you rest and now you have to go to work like a 9 to 5 and it becomes a chore instead of something you enjoy.
3 days push, pull and legs with one rest day inbetween works well for me
Don't you feel uneven after a PUSH day?
I noticed I can't do a bunch push/front body exercises without at least doing SOME pull/back body exercises to balance it out
@@EriPages think it depends on the person I suppose, I’m very adaptive when it comes to this type of training
@@Booster85 3 day splits are harder to follow. I can more consistently do more volume in 3 full bodies than I could with doing push, pull, legs and then repeating it having to workout 6 times a week.
I also like being able to add some arm and shoulder training in between my full body days.
very helpful thank you
Full body workout with 32+ hrs rest =
Monday morning ~ full body workout, Tuesday evening ~ full body workout, Wednesday ~ rest day (2 hour walk),
Thursday morning ~ full body workout, Friday evening ~ full body workout,
Saturday ~ rest day (out and about with family and friends)
Sunday ~ rest day (2 hour walk)
🐷
Great answers!
I’m 8 days away from a 6 month weight lifting streak. My body’s been trying to tell me to stop for about a week now. I was super up until about 2 weeks ago. I need the rest. Going to do 6 days a week soon and walk on my day off
Sucks that that happened so close to your 6-month mark! But awesome job. And even awesomer job for listening to your body.
What stack you taking?
did it affect your sleep?
Sunday rest day is great for you bro split or PPL or full body no matter what spilt
Listen to your body
Depends on ur age body type etc.. I am post 30s alternate days with push pull legs
Firas Zahabi (on joe rogan / JRE) also advocates daily exercise at lower intensity, which aggregates to more volume over time. Highly recommended podcast.
Since I heard that episode I think often "I want to have more workout sessions by the end of the year"
@@Estado_Alterado you should try 15 minutes a day, every day (to start). Seriously, it works - not sure HOW, but it does
Oh yeah you recommend joe rogan? Let me tell the three people on the planet that don't know about it. Lol.
Also, that episode was pretty good.
I guess he is right in one respect, but also everyone has different needs. Also, they're training for Jujitsu. So that makes more sense for endurance. Also depends on your life. We all aren't the same. 👊🏽🥰☮️
Been working out 4 days. Looking forward to rest day tomorrow
That damn puppet in the background kills me every time!!! 😂🤣🤣
On the same token. I work at my job and second job 7 days a week. My weekend job is light and chill. People give me a weird look when I tell them it makes mondays easier. Since I don’t shut down for a weekend . I don’t get the Monday blues. I just chug along and work everyday but not feel exhausted. Same concept I guess. Taking 2 days off makes the Monday gym harder to get to but if you never took a day off it’s just another day. Obviously with varying intensity
I trained everyday for 3 weeks at a high intensity and now my back is messed up
Listen to them
I trained 3 weeks high intensity, and my back was fucked up to my back healed up now it's my elbows. I just need to bring it down a notch. Gonna rest 2 days and then get back to it.
@@kareemmohamed7781 I think you just didn’t have proper form. You can’t over due what you can due. Most of these big people do big weight like it’s nothing because they worked up to it. Arnold worked for 5 hours a day. That’s a total of 30 hours if he only worked out 6 days outta the week. That’s almost 5 times as much time lifting than an average person and he looked AMAZING. So yes. It’s completely fine to work out everyday. Make sure you’re staying safe while doing it. Also cardio won’t give you gains.
That’s because you don’t know how to workout. I see it all the time at the gym, I usually know who is not comming back tomorrow by how they work out lol.
@@eliasturndale5019 you need to rest longer between sets if you feel like the later sets becomes harder than the first sets. All sets should be equal. You should also stretch after and warm up properly before. If you feel pain, continue on a easier level. As said in the video you dont rest by just sitting in your bed, you rest by moderate activity. If you dont have proper form even on your first reps you need to begin with improving your form before doing alot of reps/sets.
I'm currently lifting 4 days a week, climbing 2 days, cycling 1 day. I'm not sure if it's too much or not but I'm going to keep going anyway and see how it goes. I may change it to only lifting 3 days.
tnx bro i was realy woried
If you workout regularly, 1 or 2 days of an absolute rest day would not be as bad as he said.
I just did stretching today. And took it easy today. I go heavy every day
Yes BROSKI YES
Lemme share my workout sched mate, feel free to revise it ma guy.
1st week - Lower Muscular Workout
2nd week- Upper Muscular Workout
3rd Week - Leg Workout + Cardio
4th Week (6 days) - Cheat and break day
4th Week (1 day) - Rapid All-Day Workout (A test where if my workout has improved my body with a passing rep marks per muscular parts)
Age plays a major role.
Very true, i recover the fastest when i workout 6 days a week while if i workout only 4 days i have a lot of muscle soreness and pain in my body, that's very true
I workout on week days and weekends are rest days but i do some workouts in the rest days
I take Friday off and have my cheat meal. Saturday is cardio only. 5 days a week I train hard for over an hour a day with compound weight training and calisthenics ending each session.
I did resting 7days a week
Lollllll
Hero
Thank you again MAPS. I am doing three day a week full body workout, does this mean then I can do tricep and bicep work on rest days? Any advice from you would be helpful
I don't take fitness advice from people who don't look how I want to look.
Then only listen to VShred
This absolutely me
@@DC-wo2yb this is the best reply ever lol
Hahahahah i was just a bout to comment this
You trolling or serious?
When I was younger, I could build good muscle on two days a week. I miss those days.
I would say depends on person because if you got a disease it slows you down.
A video on are legs day worth it because they make it hard to walk and sit and stand up for 2 to 3 days
When ever I tried to reduce intensity, I don’t enjoy the workout at all, long rest between sets usually wake my lazy side. I prefer to give everything I have in full body workout 3 days a week. And play sports in the weekend mostly football aka soccer ⚽️.
Hiking is a great rest day activity
When it comes to lifting heavy weights you gotta have rest days...I tend do manage two to three days in a row but then need a day of rest
Rest is part of the workout
Rest when you sleep
I got through my 270 bench plataeu by taking 4 days rest from bench pressing.
I love going to the gym everyday i hate taking rest days since it feels like i’m not giving it my all
Where is this rest muscle located and how do I pump it up?
On personal experience I did construction landscaping everything 7 days a week day light til dark. And I came home and did 30 curls 30 hammer curls 30 push ups and 30 diamonds 30 pull ups and 10- 15 bench press and 30 butter flies. 4 sets each. For 2 years straight and I got beefy af... I can't imagine if I added rest. And other muscle groups.... down side is I looked like 40 in the face at age 20...point is yes you can build muscle with no rest.
You had to eat healthy putting that much work in.
I was eating over 5,000 calories a day and mostly healthy
I always feel bad when I skip a day of working out, so I try to change my exercices and the intensity. My body recovers when I'm sleeping 😂
Absolutely!
Less intense ? I feel bad when I miss a day without something to. But I have been doing very intense workouts every day and I am doing a rest day because I'm stressed
At first I took a rest day a week because it was supposedly necessary according to doctors and trainers. But while my workouts are fairly intense, it’s not like I’m pushing myself to the limit every time, and if I don’t at least do 40-50 minutes of cardio in a day I feel off. So instead of a rest day I can do a shorter cardio session or some yoga.
I'm finding the balance of not having to push myself to the limit Every time. But how do you determine that?
@@banderas2000 honestly, only you can determine that. For me it’s when my knees are aching. 😂
@@philipcallado5693 lol i feel it. for me i think it's when after my workout i am yawning. and then sleep gets fked up.
What do you htink about g flux and body recom
When I was in my 20's, I lifted twice a day 6 days a week. When I was in my 30's, I Iifted once a day 6 days a week. Now I'm 40 and I can only lift 3 days a week. As you age, rest becomes more crucial for recovery. Thats why you don't see many pro athletes playing at the highest level in their late 30's. Can't beat biology. Then you see guys like Hugh Jackman and The Rock getting better and better in their 40's and 50's and claim to be natural.....
The real difficulty is to actually do nothing for a day or two after working out hard for the entire week. Especially when you got home eqipment.
What is typical a "moderate" workout? 5-6 exercises 3 x 6?
Yes you should rest, otherwise everyday is kidney day.
Why is that ?
@@kharnanchap9742 when you weight train any body part, your muscle fibres get broken down, the waste product of this, creatine kinase, and myoglobin, get filtered through your kidneys, then he end product of this over time and extensive training is rhabdomyolysis, or chronic kidney disease, where people have ended up on a dialysis machine.
@megatt aliff I think if you do 3 days on one day off, two days on, one day off, would give you body better rest, then five consecutive days followed by two days rest.
@megatt aliff it’s fine as long as you adjust your volume. You can do high intensity and low volume strength work, or high volume light intensity many times in a week. As long as you aren’t pushing yourself to crippling soreness and cns fatigue you can get away with training 4-6 times a week. Just know your limits when it comes to volume.
@@jeanpauljeanpaul2530 thx for explaining. i didnt know
What if you do construction then go to the gym? Are rest days important too?
I can only workout 2 days a week so lots of rest days which are strenous and boring work days. But really thats all you need is 2 days and 2 hours each day plus some sort of sport/physical activity helps even more
If you do a full body workout 3 days a week, what do you do on the other four days?
If you go hard for a few weeks day in and day out, while working a job, 12 to 14 hours of sleep once a week is huge.
For powerlifters and strength athlete,rest is very important,for great lift you need great sleep
3:55...Thank you, I thought it was just me
Should you drive from California to Arizona without a pit stop?
It’s just so easier to go to the gym the next day if you went today, harder to go after and off day just because you’re not in the same pattern
I can go 6 days Summer but when weather temps drop 25 degrees my motivation goes out the window (now 66)ready to retire lacking energy
So what will happen if a person does High intensity training and then takes days for resting. Will it not increase his or her strength, what is the difference between this type of person and the one who trains with moderate intensity but trains every single day. You see I train like the first one even though I have tried working out next day but it hurted so much. I have just started doing a pull up even though I couldn't do a single rep of it I tried to do it again and again but now my arms hurt.
Ok Saturday is cheat and rest day I’ll do some walking and some minor workout
He sounds so familiar!!
2 times a week if you have good genetics. MPMD says that some guys can just look at weights and build muscle
Not to brag or anything I think that’s me I’ve only been at it 2 months but I’ve hit it every other day and I’m looking fucking jacked
@@greengreen2382 lol it's called beginner gains it will stop. And to continue to grow you will be required to train much harder lol. We all experience it
Black Power 💪🏾
I mean I know I should rest because I literally Struggle walking right now and just messed my knee up but damn I can't just sit and wait
Don’t hurt yourself!!! Recovering fro surgery is a longer wait
Yoga is essential on your rest days... I do it everyday...
I keep hearing that and I might try yoga 🙌🏾
why is it essential on rest days? Not saying I disagree (I like yoga), just wondering
I train like 7 days a week with about 20 min cardio. But i always go to failure in some sets.
Is that bad?
But now i need 1 day off 😅
Is one day of rest between leg days enough?
Just an FYI...for those on PEDs...these rules do not apply
Or TRT in my experience
I take a rest day when I wake up and im brain fogged, exhausted and my body is all messed up, where it feels like your almost sick . This is an active rest day where i just do walking.... 10k steps or so.... i pop a rhodiola and make sure i eat maintenance . I do 2-3 heavy workouts at the gym, i do 25 min runs 6 times a week.... maybe a kettle bell work out in there . walking is everyday though 10k steps .....
I listen to my body
Hey guys.. for example.. can I do the same excercises, everyday without rest days? I.e bench press, bicep curls etc - 2 or 3 sets of each perday everyday?
just wondering: what does your "progressive overload" look like? are you increasing weight each week, or something like that? I think most important is that we see steady progress for our effort - (I'm very new to the lifting world, by the way)
Sure you can do anything you want but will you make gains? Not at all, if anything you’d loose them. Muscles need a minimum of 48 hours rest between working them to recover and grow. That’s highly over training.
I just turned 50. I work out every day on a 4 day split
Legs
Shoulders
Arms
Back Chest (maintenance only)
Rinse n Repeat
I train hard most days and very hard some days and moderate hard a few days.. Ussually stay in 70-90% intensity.
I listen to my body. If I need a rest day I will take a day off.
I walk 30 min per day also. This works for me. Sometimes I will workout 4 days or 3 days a week for a while like a couple months and then come back to 7 days.
Everything works as long as you listen to your body. Train hard and enjoy honestly the chances of overtraining are very slim and most people just use this as an excuse
Sounds like you’re not training hard enough, or you’re deluded about how much effort you’re putting in.
*every* top strength athlete. Denis cyplenkov, Eddie Hall etc have all said they need a week to recover from a max effort.
But apparently, 50 year old you can do 90% every day. LOL.
@@maalikserebryakov I train very hard. I train dips, pull ups to failure. I train dumbell oress to failure. I train ohp to failure. I train deadlift and squat 2-3 reps shy of failure. 4-5 days recovery per body part is enough for me.
@@maalikserebryakov also it is most likely the people you mentioned are lifting higher weights then me which would make them need the additional days rest.
@@sonat2008 have u ever over trained then had whack sleep?
@@banderas2000 yes I have. When I get to that stage I will change my workout to something totally different like a 3 day full body for a few months and will actially make gains on that. And when I stop. I will switch back to another split. I ussually cycle between 3-4 different splits in a year.
I take a complete rest day once a week from the gym mostly for a mental break. I've gone a month straight with no rest days, and I just get sick of the entire thing.
🐷
U need two days rest for your inner energy to be fully recharged to have intense workout
Just maintain proper food intake to avoid sore muscles
Oh thank god bro I can’t have a good day if I’m not working out