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  • Rest Days

    I typically do strength training every other day. So usually one rest day. Some times I take a couple days off if I feel tired or am still sore. So my question is:

    If I am still sore the next day, is it better to wait till am not sore then return again or is it beneficial to work out when you are still sore.

    For ex: I did strength training yesterday, very light cardio today. Upper body still feels sore (in a good way.) Am now not sure if it's better to work out tomorow or take an extra day.

  • #2
    if you're still sore, you're training to soon. you haven't repaired the muscle.

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    • #3
      You will find plenty of evidence to support both ideologies. So much so, that it will make your head spin. For example, the "Bulgarian Method" of weight training says no rest. I believe the Westside Barbell Club also subscribes to no rest days. Other popular programs like Starting Strength and Wendler 5/3/1 all prescribe plenty of rest.
      Last edited by deepglades; 02-02-2012, 07:03 AM.

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      • #4
        this really depends on how sore you are. if your muscles are tender to a light touch, maybe take an extra day. but, if you can pretty much function regularly (read: get up to pee without wincing), then just eat some food, take some supplements (magnesium), have a good, active warm up and get back to it.
        http://www.marksdailyapple.com/forum/thread60178.html

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        • #5
          Originally posted by jakey View Post
          if you're still sore, you're training to soon. you haven't repaired the muscle.
          Not necessarily at all. Soreness doesn't really tell you too much. I've hit many a PR on days when my body was saying it was too tired, I should take another rest day. OP, just go with a good program and follow it as closely as you can. Eventually you'll learn how your own body responds to training specifically. But most people can go harder than at first they think they can.
          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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          • #6
            My hamstrings have been killing me for days, I tried active recovery by slow short runs for two days and that did nothing (would rathered a bike or eliptical but you use what you've got) went out today and just got on with my workout and the light deadlifts sent all the pain away.
            www.back-to-primal.blogspot.com or on Facebook here

            My training journal if anyone is interested

            Be strong to be useful

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            • #7
              Soreness is not a good indicator of either the effectiveness of a workout or your ability to recover from a workout. Like most things, try a few different approaches and see what works for you.
              Sandbag Training For MMA & Combat Sports
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              • #8
                Ok thanks folks... I will just stick to it.. though I did miss today. ba.

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                • #9
                  You shouldn't be exercising a muscle group more than once a week. A week should be plenty of recovery for muscle soreness. It sounds like you're overtraining your muscles.
                  Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                  • #10
                    Originally posted by ChocoTaco369 View Post
                    You shouldn't be exercising a muscle group more than once a week. A week should be plenty of recovery for muscle soreness. It sounds like you're overtraining your muscles.
                    Lots of experts disagree with you, including Marks PB fitness, crossfit, SS, etc.There is a sweet spot for training frequency that will depend on the individual, type of training (even what particular lift), training advancement, and situational factors. If I only chinned once a week I'd make no progress, yet deadlifting once a week is plenty.
                    And is thinking of your body in terms of "muscle groups" really the best training approach?
                    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                    • #11
                      just focus on other muscles
                      i deadlift just 1x per week, or else my hamstrings will probably die

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                      • #12
                        Originally posted by ChocoTaco369 View Post
                        You shouldn't be exercising a muscle group more than once a week. A week should be plenty of recovery for muscle soreness. It sounds like you're overtraining your muscles.
                        Hmm.. ok I strength train 3 times a week dong 3x5. Push/Press/Core. I Gymnastic Rings. The soreness is not terrible, like I said it's a good sore. I could still work out but was just not sure if it's better too or not. Generally I am done with the work outs in 20mins.

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                        • #13
                          Originally posted by ChocoTaco369 View Post
                          You shouldn't be exercising a muscle group more than once a week. A week should be plenty of recovery for muscle soreness. It sounds like you're overtraining your muscles.
                          i couldn't agree more. i realize others disagree, and that there isn't going to be one conclusive answer. but i totally agree!

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                          • #14
                            Forget experts and non-experts with lots of experience.
                            Listen to what your body tells you. If its still very sore, let it rest longer.
                            As you train more, you will be able to adjust to higher volumes of training.
                            Train safe...
                            Little minor rips are far better than a severe tear.
                            Take your time. If later your shoulders (for example) are good to go sooner than they were before, increase the frequency, but do it steadily until your body tells you different.
                            Primal (2013)
                            Locavore (locally grown foods when possible)
                            Training consists of Muay Thai, BJJ, weight training, and mountain biking

                            Would like to be in good shape by my 36th Birthday (07-07-2013)

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                            • #15
                              but essentially the whole idea of strength training, gaining muscle is to get close to that point where your muscles rebuild right.. progressively adding weight....

                              I mean withing a week I can already do stuff that I could not do few days before.

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