Course: 3 Must Know Basics For Building And Keeping Muscle

Lesson 1

Have you ever hear the idea "more is better"? Well, when it comes to weight lifting it doesn't apply. You not only risk injury but you could see your results slow or even reverse.

The key to building great, defined muscle? Rest of course!

Don't Forget Your Workout R and R

Think about how tired you are after a long day at work, cleaning the house, running errands, cooking dinner, and so forth. Now multiple that times 10 and you may have an idea of how tired your muscles are after an intense workout.

I am sure you have heard it before… you should never work the same muscles on consecutive days. Well, the old saying is true. Not only can working out too frequently cause your result to slow down, it can also increase your risk of injury.

That would really put a damper to your workouts.

Sometimes during or right after a workout you will be on an adrenaline high, you feel more energized and ready to take on the world. This happens to me a lot. I just have to remind myself of the stress that I just put my body under so that I take it easy.

When we talk about workout rests there are two main types that we are talking about:

1. Rest days between same muscle workouts

2. Rest periods during a workout

When it comes down to rest between workouts it is pretty clear cut. It is important that you not overwork your muscles by weightlifting the same muscle groups back to back days. Science has shown that you need at least 48 hours of r and r before working the muscles again.

Remember that progress occurs because you are placing muscles under strain and causing them to get little hairline tears along the fibers. With rest and recovery these fibers repair themselves and you see toned, cut muscles.

With lack of rest they can't recover and chances are you will eventually fall victim to overtraining. This is the worst state to be in. Not only will your progress halt (or decrease), you will have a decreased immune system, fatigue, increased risk of injury, etc. Nothing about overtraining is appealing.

I am a big fan of total body workouts. But obviously that means you workout every other day. If on the other hand you are dead set on working out back to back, then you should look into split workouts.

I don't mean split workouts with biceps one day, chest another and so on. I mean upper body followed by lower body. Or all pull exercises one day and push the next.

Keep in mind though that there is no reason anyone should lift more than 4 days per week. This is plenty enough to see results and stay healthy.

Ok, now on to resting between sets.

It all really comes down to your goal. If your goal is to build endurance then your rest should be short. But on the other hand, if you are going for strength and are lifting heavy with low reps then you will need a longer rest.

Research shows that it takes 3 minutes for muscle energy to build back up, so this should be a maximum rest and only if workouts are very intense. The more you lift, the higher the intensity, the longer the rest.

The rest will make way for progress so that you can continue to support the heavy weight you have loaded on the bar. And this means results.

So the main point when it comes to rep rest is that the more intense the workout program is, the longer the rest. Beginners and anyone training for endurance will have very short rest.

Rest and recovery is obviously a very important factor in seeing results. For even better results, aim for 8 hours of sleep. I know this can be hard, but if it means turning the TV off an hour or so early, then I encourage it.

Along with sleep, off days are important. You need ATLEAST one day where there is no lifting or cardio. Give your body the day off. You know how excited you get for the weekend and your body feels the same way.

Be smart. Lift hard. Rest Harder.

As I am writing this, I am starting to think I should take my own advice and head off to bed… you should probably do the same. Just remember, your body has to be recharged too… or it will short circuit like anything else.

Keep the results coming! And I will keep the fitness information flowing strong! Up next? Learn what will help you from being added to the Gym Injury List.

Get more information about exercises to lose weight and make sure you check out our fitness courses podcast where we talk about current fitness events and give you help to get great results.