Do You REALLY Need Rest Days?
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
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0:00 Defining Rest Days
5:26 Things to Avoid?
13:03 Things to do
17:51 Recovery Training Days
24:26 Timing Rest Days - กีฬา
How can I take a rest day when I need to get my 52 sets per muscle group in the week?
Just do it!!
Facts. Aint nobody got time for both. Gotta find a good balance
Following
Fully body 5x per week, 10 sets per day, gg ez
This is a funny comment but to be serious if you watch the whole video, they increased volume every two weeks until peaking at 52 sets. It's likely that consitant increases in volume have more to do with the growth than the exact number of sets.
I rested for 5 years before, now I'm back on
I took 19 years.. and today
That's Shogun level periodization
Just got off my 4 year rest day a month ago. Back to the life!
Jason Blaha?
😂
If you’re watching this you probbaly need a rest day
Lmfao prob the best comment ever
I decided today is a rest day after a strenuous weekend. I've been thinking about going in tonight, then this video shows up on my feed.
@@tnewberr Dont you use a set weekly schedule, so you know when to rest etc, i thought everybody already knew how long they would need for rest and slot those days in accordingly...
Was thinking this lol
Im so sore lol. Sprints got me fucked up. I mightve gone too hard this week
I worked as an exercise physiologist and even had ACSM's now defunct RCEP certification and master's in exercise physiology, yada yada.
I took two decades off of working out to drink beer and work. I'm back now and pretty jacked for a 52 year old, but during my exercise haitus, I had the privilege to work as an exercise physiologist, training 50-100 year old people. I taught a strength training class to 50-100 year old people for over a decade.
The advice in this video is fugging spot-on not only for my washed-up pathetic story, but for mature adults in general.
Keep on keepin' on Dr Mike!!!!
As one of the 1.5 female viewers, I find the glimpses Dr. Mike gives us into the male psyche to be absolutely fascinating.
Kinda sussy 🫡🤨🤨
😂😂😂
Yes indeed some Men want to workout until they passout until they actual do LMAO. Passingout at the gym can be super expesnive. Whenever I start feeling dizzy at the gym i personal drop everything and just take a nap
Which glimpses you found particularly fascinating?
Just wanted to say I am the other .5 female viewer. 🤣🤣 Making myself known.
Periodized your rest bro. Attack it! Start with a rest minute, then a rest hour, then a rest day, week, month, year, decade, score, life.
Myo-Rest
Just finished a rest year, thinking of super setting with a rest decade to maximize my recovery gains. Only problem is, I keep getting more fat and less jacked. But you know what that means, RECOVER HARDER!!!
I can keep up I have double watch speed bring all the videos
@@dadorage1695 Gotta watch out for those junk rests...
genius!!!!
Love this guy's delivery. His students must have a blast every lesson
You're awesome! I came for the advice but subbed for the personality. Keep up the great information!
I've been taking a rest period for 18 consecutive days. Thanks for the advice Dr. Mike.
Your gains💪are gonna be sick😅.
Now take that recovery work day
this is the wrong doctor mike
LOL
That's my problem. One rest day turns into a year of rest.
It's a stand-up show, it's a history lesson, we got music and an impression, and we sure as hell got some training info as well. And he's an American (I think) who knows about Scandinavia. This is prime entertainment. Greetings from Norway 🇳🇴.
He can also be pretty damn funny. Greetings from the US!
technically its not a stand up show but i like to think he is in a baby chair
What happened to his request for gaymer chair i heard he liked it hard
He is american (i guess he has citizenshil) and his origin is Russian (jewish Russian as he jokes about in the video). He also swears in during training (in some videos)
Noway really?
Not many youtubers can keep my attention like how you can my guy, definitely got a new subscriber! You remind me of one of my teachers I had back in high school, he had a great way of blending things to learn with jokes to keep engangement up and make learning new things more fun! Keep it up brotha!!!!
i love the way he goes completely off course keeps my attention up, love ya man♥
I do 7 rest days a week. Optimal growth
Bellymaxxing
Growing everything but muscles! thats the way to go
Honestly its probably for the best, lol. Bodybuilding brings nothing but disappointment and psychosis.
@@taylorhillard4868 Hahahaha, that is funny. And totally inaccurate in every conceivable way. I love you so much.
@@JohnGaltHasArrived thank you Johnny big balls.
I like the new layout over the powerpoint screen. Feels super clean!
Same! So much easier to read and great for screenshots… not that I take awesome facial expressions screenshots of Mike…🤫😂😂😂
Same, I like this more than the old-new format too
Facts, 100% better
The old intro used to be like a 70s porno
Agree!
Videos are so good these days thank you Scott and Dr. Mike ❤!
You're welcome
I’ve been on a 20 year rest days. These videos are highly motivational.
Thank you, Dr. Mike
Just want to say that I love the text style in this video. I think it strikes a great balance between the “get the info on the screen” nature of the old slides and the “higher production value” of some of the other styles you’ve been experimenting with recently. This looks clean but retains the lecture feel-hope it sticks!
I’m sure Scott the video guy appreciates this comment!
TBH I kinda prefer the old-school normal slides. But these are ok too.
Unreal D riding
Also love the new format
I started getting the best gains of my life after I stopped going to the gym every day and cutting my time in the gym down to 45-60 minutes. I used to go to the gym 6-7 days a week and workout for about 2 hours per workout.
Now I workout only 3-4 days a week for about an hour, hour and a half max. Im making newbie gains doing it this way even after lifting for several years
Thats the gotdamn dream right there brother. Squeezing out noob gains as an intermediate feels like cheating sometimes.
I want to shake this guy that goes to my gym, he’s a Dyel and literally is always at the gym no matter what time I go 😂 he’s there before, during, and after, and isn’t fucking around! hes legit training his dick into the dirt! You would think it would occur to him watching people around him making way more progress in way less tim, but he continues to overtrain more than any human I’ve ever seen. I want to say something but not sure he’s open to any advice
just goes to show you were not training hard enough prior.
Na na, stop lyin... you're not fooling me, rest day devil!
@@executiveinvestmentsnot necessarily, he may have just not had enough time to recover and grow previously
6:25 I have being watching you since last week, your sense of humor is just unique! Congrats my friend, you just won another subscriber! 👏😉
Thank you bro. God bless you and your family.
I learned the hard way that days off are a 100% must. After a certain age, especially after a life time of extreme sports, combined with natural aging degeneration, ligaments are not what they used to be. No days off, not allowing enough time to reset and heal got me to a critical situation. My fitness goals changed from pumping hard and getting big to being grateful that I can come back and be able to train the next days without pain and arm numbness and crap like this.
What is that certain age?
@@wildprodigy 47 here
Props for prioritizing facts over feelings. You're certainly not alone, as most amateur bodybuilders have experienced some sort of injury / set back along their journey.@@AvatarofHate
Me too needs a day off, I work from 8 AM to 4 PM only 1 day off per week. After I finish my job I go to gym and training for 90 minutes maximum.
If there is no day off, how does my body handle this.
43 here. Must take a day off after any heavy session.
I’ve been on a rest day split and my systemic fatigue is at an all time low. Sounds like I’m on the right track, thanks Dr. Mike!
what is a rest day split
@@sakhile6460 its a joke numbnuts
@@sakhile6460 it's a joke
split? nah, I prefer full body rest days
@@tiltedjay4803 my brother 💪
absolutely love this channel. tysm for making these videos
This video is soooo precious to me! Thank you
This is the exact thing I needed to talk myself out of going to the gym today.
weak
Sorry motherfucker. You don't earn a rest day unless you did balls to the wall workouts the previous 4 or 5 days.
LOL
Weakass
I legitimately understand how some people have to convince themselves to go once a month. To have a perfectly healthy and capable body and not try to better it is nuts to me
perfect to watch on a rest day
Same lol
absolutely spot on, I find it hard to take a rest day as I push myself hard and I generally look forward to the gym for stress busting but I took a rest day last night and it really does make you feel better. and back to the grind today!!!
I don't really get how rest days can be a problem. Just do extensive stretching and mobility training. Feels productive as well, also gaining muscle ain't a sprint, it's a long term goal
@@moneyboyreupsis this fr? I can hardly sleep on a rest day I feel miserable I love training with everything in me
@@ncmagic9269 Huh. I do weight training every 2 to 3 days, depending on the amount of soreness. On the other days I do mobility. Basically movements for the joint ranges and stretching, works for me
@@moneyboyreupsexactly, I hate feeling tight and uncomfortable.
@@nickhousman6222 I just do it because I want reassurance that every day I'm in better physical shape than the day before. On sunday I also do cardio
Thank you for making this content man.
I opt for taking my rest days 3 of my work days and train 4 days a week. Weekend training works better IMO because I’m not as tired from my physical job
That makes sense
Currently on Mike Mentzer's 1 on 14 off routine.
thanks for the topic. i appreciated ever minute of it.
I love you dude. The information and the jokes are on point.
I train hard and long for 3 days a week. I love my rest days and i love my training days. At this frequency i feel like i will be able to go on for my entire life.
I heard somewhere that Mike Mentzer only trained 3 days a week. It's a poor argument since the dude died at 49, but he was jacked I guess
@@ThiefOfNavarrehow is him dying at 49 have anything with only training 3 days a week
@@nab5999 His brother did the same and died less than a week later. I ain't tying the correlation since I follow the same regime and I'm seeing some solid growth and fitness improvements.
@@ThiefOfNavarre roids bro
3-4 days a week is all you need if you're actually training hard.
One of the most important things to me is to have energy to do my day job and other activities when I’m not working out. So this is something I’m always trying to dial in, as a recreational lifter/fitness person.
Great video, very informative.
0:00 Defining Rest Days
5:26 Things to Avoid?
13:03 Things to do
17:51 Recovery Training Days
24:26 Timing Rest Days
7:18 pornography
What time is the hentai talk?
I was gonna comment the same. XD@@falcorzed
@@falcorzed7:15
@@QuackingDragon 🙏🏼
Once you said 10,000 steps a day at the beginning is ok, I immediately liked. Low impact cardio ❤️
It is crazy how not even a comedy special can make me laugh more than dr Mike.
He is insanely funny ❤
FR 😂
Yup😂
My favorite juden
"At least there's naked dudes"
@@dhdd9395 gay
Thank you for still having these in-depth lecture type videos
first video ive ever seen of you guys, love the banter and personality, as well as the detailed information, instant like and sub
This was terrific! Excellent information and hilarious asides
I like the new graphics! good job Scott!...you too Dr. Mike, great content as usual
I appreciate your back to the basics type of videos!
That is so helpful to bring up systemic fatigue and the factor of mental stress/psychological stress. These types of fatigue are often overlooked or minimized. Thanks Dr. Mike🙂
I had a week off work a while back, and felt like I was on steroids at the gym, because I got 8 hours of sleep every night and had no work stress/fatigue.
Thank you for this video. Great insights!
MRI disclosed tendinonsis in rotator cuff, got me feeling down, but Dr. Mike's innuendos get me back up. Stay healthy, friends.
I have tried both, been training for years and I gotta say...rest days are important. I used to train 6 to 7 days a week and I started to feel like absolute shit. Heck, I just took 2 restdays and I became back feeling so good and strong. If you train extremely hard like me, restdays are critical. On my restdays I don't do nothing though. I do a bit of low intensity cardio. But lifting weights hard without rest days is not gonna get you the most bang for your buck, it's obvious.
This is why I give the side-eye to people who suggest a beginner should be hitting it 5-6 days a week.
They might start off with vigor and motivation, but after a few weeks they'll revert back to their sloppy selves from the fatigue.
3-4 days a week will get most people in great shape if they are consistent.
Lovely!
Great Entertainment,Content, Knowledge and Bro Vibes !
Keep Up The Good Work!
God Bless You All!
I love how real you are. Top tier content.
Listening to RP lectures is how I rest.
Cool story I have about tracking & strategies: I found that at the very start during noob gains territory (1-3 months out), rest days may be considered a bit “optional” - When I started last October I was essentially doing a very unfocused upper / lower split, mixing muscle groups in a day, and the form was dubious back then.
But I had the huge advantages of being extremely sensitive to creatine (turns out I really needed it), and actually focusing on protein quotas (related to the creatine?) was huge for me. At the start I also used this cheap C4 powder I got at Wal Mart, and the caffeine helped a lot too.
So my I gunned it from October all the way to March on a 24/7 full body routine, gradually getting better gym clothes, finding this channel in December which made me adopt the PPL which eventually stabilized into the Upper/Lower split I use today.
Once I deviated from the old improvised routine to the structured split, I noticed how the fatigue was starting to catch up with me once the novelty of creatine’s effect started to not be a factor, noon gains / adaptive response was normalizing, and the caffeine from that shitty C4 stuff was starting to mess with my sleep. Only thing that held true was my high protein diet with fiberous sides, but March to April the fatigue was so tough. At this time I started to follow RP and implemented a tracking notebook - I plugged my numbers into Excel and realized my week-to-week strength growth’s rate of change was slowing down, yet my weight was still increasing linearly. Meaning I was probably gaining more fat than muscle and slowly decreasing my intensity without knowing it.
Sensing that my initial noob routine was basically sustained off the temporarily compensating effects of noob gains + adaptive response from eating a healthy diet for the 1st time ever, I finally implemented rest days - Sundays only at first, up to today where I take Mondays, Fridays, and Sundays off. Plugged the data in again and
TLDR: rest days are kind of like mini windows of “noob gains”, I think that initial noob period where I went absolutely ham at the gym was kind of educational and sustained with the help of real noob gains. But once that effect where’s off, you gotta start using rest days or else your strength will quantitatively begin to plateau
love your commentary brother, you educated me and made me laugh at the same time. you/re a great teacher
This video is exactly what I needed thanks so much
That’s one helluva thumbnail. Looking great Dr Mike 💪🏾
6-8 sets 7 days a week until I get my 52 sets in for 12 weeks or die. Got it.
Not using rest days was what kept me from pursuing long term health. I would always reach a point where I get hurt or couldn’t push myself as much as I wanted. I always thought I was being lazy. Turns out I wasn't resting enough 🔥🔥🔥
Your videos are a HUGE fatigue reducer 🙏👏
The side rants are the reason for my subscription…. ❤
Same. The combination of sound advice and unhinged nonsense is awesome
Yes! I need 2 rest days a week. It’s great for me mentally.
Ive been watching this guy's videos for weeks now. I can see the changes in the mirror and on the scale every week.
This dude is hilarious and gives great advice love this channel
My body let's me know when enough is enough. Down to the point of feeling sick when I've been lifting day after day after day. When I get to that point I know it's time to take a day or 2 off. Your body has ways of letting you know.
Exactly what happens to me
Same here,, no days off , train twice a day
I have gone over 1 year without a rest day. Initially I did full body one day and cardio the next, then transitioned to upper one day and lower the next with cardio once a week, and now I basically do PPL and then cardio in a 4 day cycle. Physically and psychologically it has pushed my limits beyond what I thought I could ever do
When I take a day off. I feel more tired the next day when I go back to
Really enjoying the videos on this channel, you make it very entertaining but informative ! Subscribed.
Very interesting about the icing/heating!
I was gonna hit the gym this weekend, but your Finnish accent gave me both systemic and psychological fatigue. I figured I'll do ice swimming + sauna combo instead. Much love from Finland 🇫🇮🫶
I never really take test days because I be looking forward to the gym but have been hitting a plateau. Gonna try 2 days off in a row… BELIEVE IN MIKE
Dr. Mike hath spoken, thou shalt listen
Mike Mentzer that is........ We. Have. Been. Lied. To.
Again, great visuals. Go, Max, go!
Vid is great too, obvs.
Love your content
I build my lifting around my life and M-F 5 sessions per week lifting fits well and active recovery on Sat-Sun for me is good 👍 (I have a wife and 2 kids and a life outside the gym, but I've been taking lifting seriously now since March 2020) 💪
Used to train 7 days a week for about 1hr and a half PPL split when i was 16
Can say that it certainly caused me to plateau early since i wasn’t recovering enough
Thank Mike great tips 😊
Dude you’re too funny! Love your content bro!! Much love from Pomona, CA ❤💪💪💪
As a physician, I'm glad there is someone who is not a physician talking about rest and recovery because I have a hard time getting patients to actually rest to prevent overuse injuries, and not understand it's hurting their gains.
Right?
Muscles are built at home, not the gym.
I used to be the push, pull, legs, 6 days a week with 1 rest day kinda guy. I was absolutely tired and exhausted. I did it for a solid 7-8 months and I’ve changed my split recently to 4 days a week, increased intensity and I train each muscle group once a week. I feel so much better. I’m not in professional realm where I compete I am just trying to maintain.
What your push day and pull day workout routine 😂😂😂. I. Bet you do 3 exercise of shoulder.and doing 3 of chest with 3 set each 😂😂😂😂😂
Bruhh I made that mistake too😂.
Please reply if you want a good and easy and less time efficient with maximum output workout plans😂😂😂.
What’s your split those four days
@@patrickjulius7352
Back/Side Delts
Hamstring/Biceps
Chest/Rear Delts
Quads/Tricep
@@patrickjulius7352I do
Legs
Chest/Traps
Back/Shoulder
Arms
for a four day split with 1 day rest after arms
Good channel, good advice, good comedy, good man. A+
Thanks!
So I just need to stay in sauna eternally, noted. Thank you Dr. Mike! Terveiset Suomesta!
I like the transparent slides. slick looking
Really nice for him to acknowledge sauna and especially how its from Finland.
I like that you’re a no bullshit typa dude but can still make it fun at the same time
A few questions:
1. Not sure how accurate it is but the ubiquitous muscle protein synthesis chart shows the majority of synthesis occurs within the first 24h after training. Would training the next day really be that disruptive to this?
2. Can you make a video on how systemic fatigue actually works? We’re always told that it’s accumulated over time, but why exactly is 1-3 days of rest per week the perfect amount?
3. If training the next day disrupts the recovery process of the previous day and muscles experience the most growth within 24h, then with respect to hypertrophy wouldn’t the rest day only benefit the muscles targeted the day before?
Near the start mike said that as systematic fatigue & stress hormones rise due to no rest, testosterone levels drop. I think that that has something to do with your last point
I m doing rest days 7 days a week, and I m feeling PUMP!
Was running a PPLPPL rest routine with too much spinal loading (Squats,dead’s, ohp, bent rows). Ended up with a disk injury in my mid back. Switched to PPL rest repeat and replaced movements with ones that don’t load the spine as much. I feel so much better now and still making gains.
Dang i gotta try that nuru massage. Great video, subscribed!!
Woahhhhh no more power point slides?? Take me back to my college lectures NOW!!
here have an xkcd strip bro
I only train 3 times a week but with 2hr sessions. Gives me a balance to stay consistent and enjoy other things
whats your split?
At the end of the day, if you hit your minimum effective volumes, and it's the best way for you to stay consistent over a long period of time & avoid injury, you're going to be happy with your progress over the long haul.
damn, i train 5 days a week for a minimum of 2hr sessions
@@stopplzsare you relatively new to the gym?
@@stopplzsremove at least 2 exercises lmao. Even pros don't spend that much time in the gym
very very good info
First time watching your channel mate 👍
Love the added humour element 🤣
If you don't need rest days, you aren't training hard enough on your work days.
Do you think gzcl (cody lefever) doesn't training hard enough then? Look him up if you don't know...
Dr. Mike! I'm one of the 1% of female viewers. Can you do a video on glute medius growth? Thanks!!! Love your channel!
I love this style. It's like I'm consulting with him. It's relaxed
The more i listent to Dr Mike the more i achieve and accomplish and improve my diet, nutrition, and bodybuilding. Im successfully finding great mentors in all aspect of life and its thanks to youtube. This is also inspiring me to make my own channels and continue my martial arts discipline. I have more in common with this amazing human than i thought.😂❤ thanks Dr. Mike
Rest day is when you train the rest muscle! 😊
Here's my setup: Monday FB 1, Tuesday FB 2, Wednesday full rest day, Thursday FB 1, Friday FB 2, and rest on the weekends. Having the two days off on the weekend definitely gets me pumped to be back in the gym on Monday, and knowing that I have days off coming up encourages me to push hard when in the gym! It's a good balance for me 😊
Btw thx man great video, never thought about psychological rest on rest days
I love this ! He`s awesome :X
One like and I will take a rest day after each set
Bad break you got way too many likes. Back to the grind bro.
@@elindauer sure i've made lots of gains because of resting for 75 days, thanks Dr. Israetel!
For myself personally after about 12 weeks I need to take a full week off. My body starts to get achy (not doms) and I start to feel like im getting a fever. That's when I know to take a week off. After that week off I'm hyped to get back into the gym and I'm actually a lot stronger after that week off.
I can relate , once fever symptoms hits , its time for a week off , and guess what ,, my whole body aches even in the middle of the break week .
perfectly ok to take a week off every once in a while.
@executiveinvestments ya I'm not saying everyone should do that because let's be real, most people train like pussies. If you train balls to the wall all the time you need breaks.
I was doing 5 or 6 days a week (3 days lifting, 2 or 3 days jogging) but realized a week off is actually healthy. So yeah I'll take a week off every couple months. Maybe every 3 months.
@@damienholland8103 most people take off a week once in a while.
I think that was the thing I missed when I was younger. I knew the surface level fatigue, locally in the muscle group. But the deeper systemic fatigue, that’s new to my understanding
I'm so glad I subscribed. Very informative, and I laugh my ass off.