I’ve been going to the gym on and off for 15 years and always dealt with bad DOMS. But ever since I started taking creatine, collagen, and increased my protein intake, I have noticed a big improvement, I barely get sore now, despite still pushing myself hard during workouts.
How much rest is essential if my muscles feel fine and I feel rested? I usually take weekends off, only doing light cardio, but I get bored and feel like doing more. Could reducing my rest time be a bad idea?
Currently, I do three lower body sessions, two upper, plus 6-8 hours of cardio per week.
I’m no expert, but I think sleep is key. If you are well-rested, your muscles feel good, and you’re not pushing yourself to the point of injury, it might be okay to keep going on weekends. Still, it’s best to get advice from multiple sources!
Resting too little between sets can lead to diminishing returns and slow progress. Increasing rest time between sets, like going from 1 minute 30 seconds to 2 minutes 30 seconds, can significantly improve performance and help with lifting heavier for longer.
Rest needs vary among individuals, influenced by factors like sleep quality and nutrition. It’s important to listen to your body and prioritize enjoyable activities while scheduling rest days based on how you feel and your other obligations.
The author shares insights from forum discussions about daily strength training, noting that some individuals lift lighter weights one or two days a week. They lift as often as possible, adjusting workouts based on muscle fatigue and incorporating increased protein, collagen, and creatine into their diet. Rather than following traditional workout splits, they train one or two muscle groups at a time, focusing on various angles and movements. This includes a routine that targets chest, back, arms, core, neck, glutes/hamstrings/calves, and quads. Despite not adhering to the recommendation of training each muscle group twice a week, they find their approach effective and enjoyable, allowing them to work out harder and more frequently.
Proper training programming is essential for optimizing performance. While six sets of squats can be done in one day or spread across six days with similar results, higher volumes, like 20 sets, should be divided to avoid fatigue and maintain movement quality. The context of volume and intensity matters; adhering to a program’s intended frequency is crucial for effective recovery and results.
At times, I wonder if that sense of boredom or restlessness is a sign that our nervous system is overly stimulated. Honestly, that amount of exercise is significant, and it seems unlikely that it isn’t sufficient.
The individual finds joy and motivation from their workouts, which help them manage the demands of their complex job. They feel confident in their exercise routine for reaching their goals but sometimes crave additional movement without resorting to running due to a knee issue.
Pay attention to your overall well-being outside of workouts and recognize signs of overtraining. Consider your menstrual cycle, mood, PMS symptoms, and estrogen dominance, as excessive cardio can raise cortisol levels and estrogen. If estrogen isn’t detoxified properly, it may lead to severe PMS and other issues. Ensure you include rest days, and prioritize sleep and hydration.
You are doing 11-13 hours of exercise a week, which is substantial. Soreness isn’t the only sign of a successful workout; rest and recovery are crucial for muscle growth and preventing overload. Reflect on what you gain from exercise and explore other activities that might bring you joy.
It depends on your goals. Are you trying to build muscle or maintain it? Each goal requires a different level of stimulus. Working out five days a week is enough for building muscle if you follow a structured program and focus on diet and recovery.