Many bodybuilders have trouble taking rest days. It’s something simple that seems so wrong to many. If you aren’t training, are you gaining? You might want to put on your gym clothes and not skip a single day when you could be training and getting closer to a PR, but you must give your body time to recuperate. Rest helps your body recover and come back stronger. That way, you can get back to the gym and keep making gains. Here’s what you need to know about rest days.
Why You Should Take a Rest
Simply put, your body needs to rest. If you continually train at a high intensity day after day, chances are good you will burn out. Your body just can’t handle it. If you are training for competition using peaks and tapers, you may experience decreased strength if you don’t take a break and give your body a rest. Conversely, you may not be training hard enough if you train every day of the week and don’t feel like you need a rest. That doesn’t mean you should be lifting until your muscles give out, as that can then lead to non-functional overtraining. The end result is a setback, thanks to an injury.
When Should You Take a Rest Day?
When you should take a rest day is largely subjective. One way to judge when you should fit a rest day into your training schedule is by your rate of perceived exertion or RPE. You rate how hard you feel you are working on a scale of 1-10. When you grab your gym wear and head to the gym to work towards your lifting PR, you should be at a level 5 or greater to maximize improvements in strength and hypertrophy. Your RPE rating on a rest day should be at no more than 2. Work above that level of exertion, and you aren’t really having a rest day.
Creating Your Perfect Rest Day
Creating the ideal rest day can mean more gains in the long term. Your rest day doesn’t have to include special machines or specific supplements. It is, instead, about creating good habits. Start by getting a good night’s sleep. This will help your body to start recovering. Then, take a walk in the fresh air. This helps to get your blood flowing and warms up your muscles. You can engage your mind by sitting down with a good book if you want. It’s a great way to learn more about bodybuilding techniques. If you can, spend time in a sauna. Afterward, do contrast therapy by taking an ice bath. This can relieve muscle soreness. Cook yourself a hearty, nourishing meal and zen out. Your ideal rest day can simply be relaxing while letting your body recover from training.
About Better Bodies
The Better Bodies team creates gym wear for passionate bodybuilders and hopes to use fitness to transform the world. It doesn’t matter if you’ve spent untold hours in the gym or are just starting out on your bodybuilding journey. The Better Bodies community will welcome anyone who lives and breathes bodybuilding. Wearing Better Bodies gym clothes makes you part of the community. Wearing Better Bodies apparel is an easy way to show the world your passion for the bodybuilding lifestyle. The gym clothes embody the Better Bodies no-excuses, no-compromises attitude. Better Bodies offers gym clothes and gear, including black camo leggings, lifting belts, wrist and elbow sleeves, a gym duffle bag collection, and other equipment and accessories. If you have a passion for the iron sport and are committed to the bodybuilding lifestyle, Better Bodies is for you.
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