By never taking a day off, those synthesizing processes stay turned on. Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked. Training 6 days a week is the sweet spot for me. For more bodybuilding-oriented âsplitâ workouts which target one body part a day, itâs common to train up to five days in a row, as long as each body part is only worked once or twice per week. The Idealized Rest Day in Food âI wouldnât alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,â says Rizzo. Weekends would be taken as rest days to allow your central nervous system (CNS) to recover. For the sake of argument, no, there isn't a reason you couldn't program in such a way as to avoid rest days. Experts explain why taking rest and recovery days is essential for getting stronger, how long to rest between workouts, and how to know when to take a rest day. I work out more intensely the day before a scheduled rest day. Although many athletes try to avoid gaining water weight on their rest days, staying adequately hydrated on your day off is essential for the next dayâs workout. The way you handle your off days can greatly affect your ability to build muscle and get stronger. Rest and recovery is a tricky puzzle. However, hard training (be it heavy training, training with less rest between sets, more sets per work, or less days off) will break down your muscles and in the very short term, make you weaker. I've been drinking protein shakes every day, as well as NO Xplode, and working out 3-5 days a week. âYou should have at least one day of rest before attempting to ⦠01-16-2012, 11:27 AM #23 For strength training, ACSM recommendations suggest training each major muscle group two or three days per week and leaving at least 48 hours for recovery between each training session. After exercising a specific muscle group, let it rest for one to two days⦠But while some say muscles need one to two days of rest to recover from exercise, this might not be a ⦠Muscles need a certain amount of rest in order to strengthen and grow. So far I'm up from 155-158lbs to 168-171lb, focusing primarily on upper body with 1-2 days of legs/total body a week. Reason 3: Better Overall Health. In order to improve performance (gain size, strength and/or definition) you've got to work hard. I've worked out on and off since I was 16, but about a month and a half ago I decided to really get serious. Activating genes involved in muscle growth and synthesis each and every day through resistance training keeps those processes of protein synthesis turned on, which can lead to greater gains in both muscle size and strength. This, of ⦠Entering a workout in a dehydrated state, it can negatively affect your performance. The 7th day I'm itching to get back into it. 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