The most popular bodybuilding message boards! Experts explain why taking rest and recovery days is essential for getting stronger, how long to rest between workouts, and how to know when to take a rest day. After exercising a specific muscle group, let it rest for one to two days⦠Activating genes involved in muscle growth and synthesis each and every day through resistance training keeps those processes of protein synthesis turned on, which can lead to greater gains in both muscle size and strength. Thereâs no set fluid recommendation, but many experts suggest drinking at least 2 liters per day. The 7th day I'm itching to get back into it. Training 6 days a week is the sweet spot for me. But while some say muscles need one to two days of rest to recover from exercise, this might not be a ⦠In order to improve performance (gain size, strength and/or definition) you've got to work hard. For more bodybuilding-oriented âsplitâ workouts which target one body part a day, itâs common to train up to five days in a row, as long as each body part is only worked once or twice per week. For strength training, ACSM recommendations suggest training each major muscle group two or three days per week and leaving at least 48 hours for recovery between each training session. The problem is that you don't take ENOUGH rest days and you don't time them wisely in your training week. I work out more intensely the day before a scheduled rest day. However, hard training (be it heavy training, training with less rest between sets, more sets per work, or less days off) will break down your muscles and in the very short term, make you weaker. The Idealized Rest Day in Food âI wouldnât alter rest days much, except maybe take away a pre-workout snack and post-workout recovery,â says Rizzo. Muscles need a certain amount of rest in order to strengthen and grow. For the sake of argument, no, there isn't a reason you couldn't program in such a way as to avoid rest days. By never taking a day off, those synthesizing processes stay turned on. For the dedicated lifter, the problem isn't that you take an occasional rest day. Off days can be a ⦠So far I'm up from 155-158lbs to 168-171lb, focusing primarily on upper body with 1-2 days of legs/total body a week. Although many athletes try to avoid gaining water weight on their rest days, staying adequately hydrated on your day off is essential for the next dayâs workout. Rest and recovery is a tricky puzzle. Weekends would be taken as rest days to allow your central nervous system (CNS) to recover. The way you handle your off days can greatly affect your ability to build muscle and get stronger. Entering a workout in a dehydrated state, it can negatively affect your performance. Reason 3: Better Overall Health. 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