T Nation

Rest/Off Days - Schedule or Not?


#1

Hi dudes!

Topic about Rest/Off days from gym. How does it look in your's routines? Are you taking rest day becouse this is in your plan even when you feel very well and can go to the gym or are You basing on your fettle and do it by instinct?

My split routine is:

Legs
Arms
Chest
Back
Shoulders

I'm taking day OFF only when i fell tired, sleepy etc. Sometimes i can train 21 days in a row, sometimes only 2 days. And... i dlon't like rest, i fking love train and i'm feelling better when i have train day than rest day.

What about Your's exeperiences with Rest/OFF days?


#2

Everyone is different and if you’re able to see results and take rest days as needed without having them scheduled, then do that.

Personally I schedule at least one day per week to “rest” and sometimes will take days off if I’m feeling especially stressed out, tired or worn out on top of that day; but I’m 31, have two very young kids and a high pressure sales job.

You’re 24 and in the range of your prime, so push your limits.


#3

I’ve been training 7 days a week for almost 8 weeks now, but I have an entire day dedicated to calves


#4

It really depends on volume, intensity, age, nutrition, etc. You need to listen to what your body is telling you. If you feel totally run down from training, you may need a rest day or two.


#5

[quote]GrindOverMatter wrote:
I’ve been training 7 days a week for almost 8 weeks now, but I have an entire day dedicated to calves[/quote]

True a lot of times people who do the 7 days a week split use alot of volume with lighter weights and focus on smaller muscles, it’s not all squats and deadlifts.


#6

[quote]Davinci.v2 wrote:
Everyone is different and if you’re able to see results and take rest days as needed without having them scheduled, then do that.

Personally I schedule at least one day per week to “rest” and sometimes will take days off if I’m feeling especially stressed out, tired or worn out on top of that day; but I’m 31, have two very young kids and a high pressure sales job.

You’re 24 and in the range of your prime, so push your limits.

[/quote]

Yea, i’m young ;-D without job; i’m student, without kids etc. I can sleep year round 8h, have a lot of free time so… i’m trying to train that much i can. Sometimes i think it’s too much but… i never feel overtrained or something like that even when i train with a lot of volume and heavy weight in one training. I love this way.

When i have used to take rest days becouse i have them in my training program from other forums i feel like shit in off days but i take a rest becouse people say: you must do it… Never again. I think when i’m training with my intuition i feel better becouse i’m enjoying with doing it.

Maybe the best Bodybuilders are the best becouse they know how to listen their bodies…


#7

Part of it will depend on your goals and intensity of each workout. If you are doing near maximum weights and sets to failure, more rest is required than if you are just doing pump work. I always come back stronger when I allow for a little extra super-compensation.


#8

A lot of different ways i see…

Chest
Back
Shoulders
Arms
Legs
Repeat

Chest + Bic
Back
Shoulders + Tric
OFF
Legs
Repeat
OFF

In 1st option body part every 5 day but without scheduled OFF day and in 2nd option body part every 5 day but with two scheduled OFF days.

I’m more enjoying from 1st option but effectiveness > all so… hard to choose which one :slight_smile:


#9

Any experiences from other users? : - )


#10

I’ve been running a modified version of beyond 5/3/1 and find I really need at least 2 days off. Like the previous posters said, its going to boil down to your training intensity as well as additional factors, aka ‘life’. Food, sleep, stress, gear all play a huge role in recovery.