How often should you have a rest day from workouts? Strength Coach Dane Miller breaks it down! #shorts #speed #strength Join Our SubReddit and Discord 👉 / garagestrength 👉 / discord
@@Reoroo24 take rest. It may not seem like it but rest days are the days when youre muscles are actually growing and strengthening. Trust me i love working out as well dont get me wrong but rest is one of the most important factors when it comes to things like this.
Honestly i noticed best recovery and best training taking more active rest days, only lifting 3-4x a week but taking 3-4 active rest days has been best tbh
This is my workout and I am a 12 year old boy. My work days are Mondays, Tuesdays, Thursdays, Fridays, and Saturdays. And my rest days are Wednesdays and Sundays. Let me know if I should tweak anything. Chest and shoulders: Barbell bench press (progressive overload) until failure Dumbbell bench press until failure Knee pushups until failure Lateral raises until failure Arms: Barbell curl (progressive overload) until failure Dumbbell curl until failure Dumbbell reverse curl until failure Skull crushers until failure Bench dips until failure Barbell reverse curl (progressive overload) until failure Dumbbell reeves curl until failure Back: Barbell bent over (progressive overload) until failure Barbell deadlift (progressive overload) until failure Legs Barbell squat (progressive overload) until failure Barbell stiff leg deadlifts (progressive overload) until failure Abs: Sit-ups until failure Plank until failure Crunches until failure
I believe it should be based on your progression. Play around with the timing and frequency. It’s about doing the least amount and getting the most out of it. Why rest two days when you can rest three and progress more. That’s just an example. Figure out what works best for you, track your progression. I keep notes in my phone sets reps weight etc. if I see that with an extra rest day i feel stronger in the gym then that’s what I do. I’m always learning
very helpful. went from never really takin a rest day, unless I was sick, or didn’t have time in the day to squeeze in a workout, to wearin a 20 lb vest while doin workouts and bein sore as a mfkr. my mentality is still what it was before I started wearin a weighted vest for every workout, but I think that’s mostly due to the fact that I’m fairly uneducated on when and how to take rest days, so thank you for this.
Thank you for the beginner tip, I felt bad abt not going today but I’ve gone 3 days in a row this week and pushed myself, body sore, I just don’t know difference between good sore and bad sore and I have a tendency to push myself too hard
Depends on what muscles u are training. U need to give at least 2 rest days for the muscle group that u have trained in a day. Like if ur are training ur biceps on monday then u should only train ur biceps again on a thursday as it needs rest
I workout 4500 jump ropes, 15,000 steps plus HIIT training a day / 6 days a week and rest on Sundays. Am I doing too much and taking very less rest or am I in the right track?
@@kekhriesogotsu if its good for you, i would probably say keep going, but if youre constantly feeling tired, your muscles are constantly sore etc reduce it a bit. Keep with the 15000 steps but the rest i think you might wanna reduce. Thats what i would do personally, but if youre happy with what youre doing and you think youre getting the best results, just go for it
I walked several kilometers in my active recovery day and in my rest day, I’m just gonna chill and watch my Seattle Seahawks . I train 5 days a week, and either do 2 rest days or 1 active recovery day where I walk 5 kilometers and 1 rest day where I chill and watch football or soccer or highlights from my favorite athletes in weightlifting, track and field or Greco-Roman wrestling .
guys this is my homeworkout, Im a 12 year old boy Pushups (3x10) Underhand pull-ups (3x10) Over-hand pull-ups (3x10) Plank (1min) Situps(3x10) Squats (3x10) Monday, Tuesday, Thursday, Friday are my workout days Wednesday, Saturday and Sunday are my rest days Im pretty weak, please give me any advice or tweak my workout routine
3 sets of 10 for push ups is pretty good, and 6 sets of 10 for pull ups is also good. I'd suggest increasing the number of reps to 12 like the commenter above, and also maybe increasing the overall volume for squats. If you have a dumbbell at home, you could use it to do goblet squat if you'd prefer increasing the intensity rather than volume. You could similarly find a way to do weighted pull ups (with a small weight like 5-10 lb) instead of doing 6 total sets of 10. The main goal should be doing more than what you did the last workout, be it number of reps, sets, or any other parameter.
After you’ve gained some strength you should do different types of pushups each set, for example diamond pushups, close grip pushups or wide grip pushups etc. Also add excercises for your lower legs I personally do: Tibialis raises (2x50) Calf raises (2x50)
Sauna yes! Also walking outside in nature. What are the suggestions do people have for recovery? For example :I go to my legs day squats lunges, and I’ve been doing lighter weights. The last eight months because I just can’t seem to not be just extremely fucking sore the next 2-3 days. Does creatine help? Any other suggestions? Sleep more the next day Or doesn’t matter?
I Am A 14 Year Old Guy I Am Working On My Body Using 4Kg Dumbells. Here Is How I Am Working On My Body. Mon - Arms, Chest Tue - Legs, Abs Wed - Arms, Chest Thur - Legs, Abs Fri - Arms, Chest Sat - Legs, Abs Sun - Rest Day. Can Someone Please Say Will My Workout Plan Work ?
I trained two days and burned every day 900kcal. Today is my rest day and it is 23:14 I still feel my feet burning😂 I hope I can do my training tomorrow. Btw I am a beginner.
I think rest reccomendations really depends on the type of program someone’s running and the level of strength they’re at in the gym. Newbies and early intermediates can get away with less rest because their training is easier to recover from. Compare that to an advanced or elite trainee, and a heavy squat sessions will take a full 96 hours to completely recover from.
@@Tomtomjameson oh sorry it depends on if u mean doing workout for the same muscles the following day? Its ok to not have rest days but the muscles that u have trained needs at least 36 hours rest approximately. You can train one muscle one day and another the following day so that the muscle u have trained can get rest at the same time while u train another muscle
😂 rest day is doing nothing but eating and sleeping good So your body recover and be focused on the muscle recovery! Lifting weights and aerobics are not the same You can do cardio and aerobics every day But lifting weights you have to stay home 2 days and come back to lift more How is your body recovering from lifting every day So much misinformation in TH-cam
Don’t feel guilty for taking a day off after 4-5 days of continuous training. When your entire body is sore, you feel fatigued, and “out of it” that’s your signal to take a 24 hour break. Doesn’t mean to slack off. Get your steps in and stretch out when needed. Don’t eat like a complete asshole. Hydrate. Feed your beefy muscles the needed and appropriate calories they need to heal. And let your body GROW. GROWTH DOESNT COME ON THE DAYS YOURE KICKING YOUR OWN ASS.
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Thank you for that I felt bad missing a day after working out 6 days lol . Trying to be consistent
I feel that I wanna stay consistent but I also know rest days are important for your body to get stronger so I feel torn
Bro I try to go gym everyday...and if I take a rest day then I get depressed
@@Reoroo24take the rest. Thank me later.
@@Reoroo24 take rest. It may not seem like it but rest days are the days when youre muscles are actually growing and strengthening. Trust me i love working out as well dont get me wrong but rest is one of the most important factors when it comes to things like this.
Honestly i noticed best recovery and best training taking more active rest days, only lifting 3-4x a week but taking 3-4 active rest days has been best tbh
Same here
I feel like im missing out on so much when im on my rest days so i can't resist the urge to just do 3 sets of bicep curls.
Me too I'm glad someone also thinking alike. I will do some quick chin ups even when taking a shower.
I love how you connect the final part to the first creating a great loop👏
I train three days then rest, repeat
What are u training for?
@@VolumeTheSecondbuilding muscle
You get results? I certainly feel the need some days, even when I've measured out the exercises.
Solid
This
This is my workout and I am a 12 year old boy. My work days are Mondays, Tuesdays, Thursdays, Fridays, and Saturdays. And my rest days are Wednesdays and Sundays. Let me know if I should tweak anything.
Chest and shoulders:
Barbell bench press (progressive overload) until failure
Dumbbell bench press until failure
Knee pushups until failure
Lateral raises until failure
Arms:
Barbell curl (progressive overload) until failure
Dumbbell curl until failure
Dumbbell reverse curl until failure
Skull crushers until failure
Bench dips until failure
Barbell reverse curl (progressive overload) until failure
Dumbbell reeves curl until failure
Back:
Barbell bent over (progressive overload) until failure
Barbell deadlift (progressive overload) until failure
Legs
Barbell squat (progressive overload) until failure
Barbell stiff leg deadlifts (progressive overload) until failure
Abs:
Sit-ups until failure
Plank until failure
Crunches until failure
I rest when I’m happy with the way I look
I believe it should be based on your progression. Play around with the timing and frequency. It’s about doing the least amount and getting the most out of it. Why rest two days when you can rest three and progress more. That’s just an example. Figure out what works best for you, track your progression. I keep notes in my phone sets reps weight etc. if I see that with an extra rest day i feel stronger in the gym then that’s what I do. I’m always learning
very helpful. went from never really takin a rest day, unless I was sick, or didn’t have time in the day to squeeze in a workout, to wearin a 20 lb vest while doin workouts and bein sore as a mfkr. my mentality is still what it was before I started wearin a weighted vest for every workout, but I think that’s mostly due to the fact that I’m fairly uneducated on when and how to take rest days, so thank you for this.
I love the play backs 😂
I totally agree. It’s being working for me.
Thank you for the beginner tip, I felt bad abt not going today but I’ve gone 3 days in a row this week and pushed myself, body sore, I just don’t know difference between good sore and bad sore and I have a tendency to push myself too hard
It’s only been 4 mins and I think I’ve already decided I’m just a bitch and I’m gonna go today.
Depends on what muscles u are training. U need to give at least 2 rest days for the muscle group that u have trained in a day. Like if ur are training ur biceps on monday then u should only train ur biceps again on a thursday as it needs rest
I mostly train for 5 days and then have rest for 2 days
I workout 4500 jump ropes, 15,000 steps plus HIIT training a day / 6 days a week and rest on Sundays. Am I doing too much and taking very less rest or am I in the right track?
@@kekhriesogotsu if its good for you, i would probably say keep going, but if youre constantly feeling tired, your muscles are constantly sore etc reduce it a bit. Keep with the 15000 steps but the rest i think you might wanna reduce. Thats what i would do personally, but if youre happy with what youre doing and you think youre getting the best results, just go for it
I walked several kilometers in my active recovery day and in my rest day, I’m just gonna chill and watch my Seattle Seahawks . I train 5 days a week, and either do 2 rest days or 1 active recovery day where I walk 5 kilometers and 1 rest day where I chill and watch football or soccer or highlights from my favorite athletes in weightlifting, track and field or Greco-Roman wrestling .
guys this is my homeworkout, Im a 12 year old boy
Pushups (3x10)
Underhand pull-ups (3x10)
Over-hand pull-ups (3x10)
Plank (1min)
Situps(3x10)
Squats (3x10)
Monday, Tuesday, Thursday, Friday are my workout days
Wednesday, Saturday and Sunday are my rest days
Im pretty weak, please give me any advice or tweak my workout routine
The only thing I can recommend you is change those 10 reps to 12 reps and also try to increase your plank longer
3 sets of 10 for push ups is pretty good, and 6 sets of 10 for pull ups is also good. I'd suggest increasing the number of reps to 12 like the commenter above, and also maybe increasing the overall volume for squats. If you have a dumbbell at home, you could use it to do goblet squat if you'd prefer increasing the intensity rather than volume. You could similarly find a way to do weighted pull ups (with a small weight like 5-10 lb) instead of doing 6 total sets of 10. The main goal should be doing more than what you did the last workout, be it number of reps, sets, or any other parameter.
Eat more, train to failure, take off Sunday as a regular day and do another set of pushups
After you’ve gained some strength you should do different types of pushups each set, for example diamond pushups, close grip pushups or wide grip pushups etc. Also add excercises for your lower legs
I personally do:
Tibialis raises (2x50)
Calf raises (2x50)
Slowly increase reps and as you are 12 dont overtrain your body add a sport to your workout once a week like badminton , basketball or soccer
I go
Upper body day1
Upper body day2
Lower body day 3
Rest
And repeat
Rest is such a underestimated part of training!
Ice cold end transition
I feel like doing yoga on an active rest day is another good example
Thanks man..❤
Sauna yes! Also walking outside in nature. What are the suggestions do people have for recovery? For example :I go to my legs day squats lunges, and I’ve been doing lighter weights. The last eight months because I just can’t seem to not be just extremely fucking sore the next 2-3 days. Does creatine help? Any other suggestions? Sleep more the next day Or doesn’t matter?
I do Full Body 3 days a week and run on non training days except on Sunday when I ruck for a bit
I Am A 14 Year Old Guy
I Am Working On My Body Using 4Kg Dumbells. Here Is How I Am Working On My Body.
Mon - Arms, Chest
Tue - Legs, Abs
Wed - Arms, Chest
Thur - Legs, Abs
Fri - Arms, Chest
Sat - Legs, Abs
Sun - Rest Day.
Can Someone Please Say Will My Workout Plan Work ?
Spot on
This is great advice.
I workout 5 times a week with two rest days. Sometimes on the 7th day either I'll go workout or do something. Depends if I'm busy
I have Saturday for rest
If you can train 5 days and rest for 1, you're not training hard enough.
When have you reached the point where front squats in the morning and snatch+clean and jerk in the afternoon is viable
Advanced if not elite level.
I workout every other day works for me
I walked several kilometers for my active recovery day
Mike Metzner entered the chat
And he ain’t happy 😠
I’ve been going for a whole month and 3 days, I feel exhausted but idk if I should keep it going
Is doing cardio low intensity like running on a treadmill? Bicycle?
4 on 1 off my whole life. It works well anymore, and I get injured
I never train more than 3 days in a row been training 15+ years but everyone’s different
I train till ever part of my body is sore then I take a rest day
So... Just to be clear, 2 days of rest and 5 days of workout? and another question, is it ompitmal to workout the same muscles in the 5 day span?
You sleep 8 hours. That's enough rest. 😤
So true.
One-on-one-off full body workouts.
lol mario barth
Me who’s taking a rest day once every two weeks
Also , have your cheat day on your rest day so you can grow
I trained two days and burned every day 900kcal. Today is my rest day and it is 23:14 I still feel my feet burning😂 I hope I can do my training tomorrow.
Btw I am a beginner.
Can I sleep late and eat unhealthy foods when is rest days and can I sleep late and build muscles if im sleeping at 5 am to 2 pm
I know the bald guy that was stretching, that’s Eric Favors From The University of South Carolina
I rest every other day
Push, rest, pull, rest، legs, rest, cardio, repeat.
Impressive loop 😂
I think rest reccomendations really depends on the type of program someone’s running and the level of strength they’re at in the gym.
Newbies and early intermediates can get away with less rest because their training is easier to recover from. Compare that to an advanced or elite trainee, and a heavy squat sessions will take a full 96 hours to completely recover from.
After 3 days
Does work count as exercise?
Depends on ur job
Get Massages more ❤
1 out of every 5 to 6 days ?? Nah man you have to let those muscles rest for at least a day minimum. Especially if you’re targeting a specific muscle
Umm, should I heat the sauna? 😉
I hate rest days I train and work so dam much I don’t know what to do with myself 😂😂 🤦🏿♂️
Ya that’s not good
Or go for a swim
No rest days. Stop delaying the process.
Then how are muscles supposed to recover unless u are literally superhuman
@@Zanoladab well I suppose everyone's different but the muscles will heal during the time until your next workout, it's a myth they need days 🤣
@@Tomtomjameson oh sorry it depends on if u mean doing workout for the same muscles the following day? Its ok to not have rest days but the muscles that u have trained needs at least 36 hours rest approximately. You can train one muscle one day and another the following day so that the muscle u have trained can get rest at the same time while u train another muscle
My rest day is 100 Pushups 100 sit-ups and 100 squats 💀
I train twice a week I don’t wanna spend 6/7 of my life doing workouts to be fair
😂 rest day is doing nothing but eating and sleeping good
So your body recover and be focused on the muscle recovery!
Lifting weights and aerobics are not the same
You can do cardio and aerobics every day
But lifting weights you have to stay home 2 days and come back to lift more
How is your body recovering from lifting every day
So much misinformation in TH-cam
Train 7 days a week. Be a man.
Yea and build less muscle cuz ur not letting it grow. Very manly
Bet you have no muscle
@@Marwan-qy3gd I’m in amazing shape buddy. 8 pack, 15 inch biceps, you’re just mad ur dumb science doesn’t beat pumping steel every day like a man 😎
@@Marwan-qy3gd u talking to me?
This works for some, but in general not the best advice.
He’s not even fit enough to be giving advice
Cringe comment
@@gaigeeeeeee what’s cringe mean?
Don’t feel guilty for taking a day off after 4-5 days of continuous training.
When your entire body is sore, you feel fatigued, and “out of it” that’s your signal to take a 24 hour break.
Doesn’t mean to slack off. Get your steps in and stretch out when needed.
Don’t eat like a complete asshole.
Hydrate.
Feed your beefy muscles the needed and appropriate calories they need to heal.
And let your body GROW.
GROWTH DOESNT COME ON THE DAYS YOURE KICKING YOUR OWN ASS.
I do nothing and eat for one whole day🥹🥹🥹