How Many Rest Days A Week To Build Muscle

“I’m inclined to say no,” says Frank Claps, owner of Fitness for Any Body, a personal training service in the Lehigh Valley area of ​​Pennsylvania. “Your muscles and the energy systems that feed them need time to recover.” In other words, even if certain body parts have rest days, the general nervous system, which drives the training of all those body parts, should have rest days without the demands of bodybuilding. . If the nervous system does not rest, it will soon be exhausted, and training will be seriously affected.

Claps points out that many bodybuilders, including professionals, tend to train 4-5 days a week, with a few days off each week. It’s fine with that kind of weekly split. “The best muscle-building results come from 4-5 days of training with a few days off,” he explains.

How many days off do I need?

If you only do light cardiovascular exercise, such as light walking, you do not need a rest day (unless directed by a doctor)

Moderate to vigorous aerobic exercise requires a rest day every 3-5 days

What should I do on rest days at the gym? (Active Recovery)

The biggest problem most people have with rest days is that they become “cheat days”!

A huge nutritional mistake

Ask people what they eat on their days off and most will tell you to cut calories or cut carbs. (Heck, I’ve even recommended it in the past.) It’s a common recommendation, but it’s wrong.

People think that since they won’t be training and burning as much fuel, they shouldn’t be eating the same amount of carbs, or they might get fat. If your goal is STRICTLY fat loss, this may have some value. But if you’re looking to build as much muscle and strength as possible, think of your rest days as days when you’re trying to do everything you can to maximize your growth and performance, not days when you don’t. . Think of your spare time as an investment.

What is cortisol and how does it affect muscle growth?

Cortisol is a hormone produced by the body in response to stress, and stress is the result of overtraining. Cortisol prevents muscle repair and function, increases muscle breakdown, and inhibits muscle growth. To make matters worse, it also reduces the body’s ability to use fat for energy and increases the amount of fat stored in the body. Rest reduces cortisol release, helping us maintain the muscles we’ve worked so hard to build.

Growth hormones (GH) are naturally produced by the body and are highest when we sleep. From a performance perspective, they are the master hormones and have been of particular interest to bodybuilders over the years. The dedicated athlete should make good use of his rest days. Cheat days, increased alcohol intake, and neglect of supplements on rest days do not build muscle. Quality sleep, a nutritious diet, plenty of water, and superior whey protein powder, for example. Musashi 100% Whey, are essential for success. Whey protein has a variety of benefits and should be included in your daily diet. Consuming Musashi 100% Whey within 30 minutes of finishing and also on rest days will enhance muscle recovery, improve strength, and build muscle.

Leave a Comment