We all need some time to rest and recover.
The only problem is that oftentimes, we are so into our training that we ignore the messages of our body. Not listening to the tell tale signs of your body can easily lead to injury. Worst of all you might be required to take more time than you originally wanted and could potentially lose more days in rehab and recovery than if you just took a day or two off.
For me, taking a day off is almost impossible for me to do. I can’t really explain it, I suppose it’s the endorphins that are released when I am moving my body, or it could be just the plain fact that I love it so darn much that I can’t stop.
And quite frankly I shouldn’t nor should you. Our bodies are designed to be in motion and active.
The purpose of this post is to instill the idea that if you are experiencing soreness or pain that is out of the ordinary, it might make sense to rest. Muscle and tendons need different amounts or time to repair and heal.
As everyone is different only you will know that answer, as to how often, when, and for how long you should rest and recover.
Beast-mode does not mean “stupid” mode.
Please take heed to listen to your body.
For example, a couple of months ago I did not listen to my own advice that I am dispelling in this post, and I was working out on my lower body.
During the workout, I realized that I had a slight soreness, in my left quad. More sore than normal, but, silly me, I ignored my plea to stop or just workout my hamstring instead and I continued and did a kneeling squat jump. A kneeling squat jump is basically jumping from a kneeling position to your feet landing in a squatting position.
This was not one my finest nor smartest moments. And found myself lying on the playground tarmac looking up at the sunny blue sky.
All I could think of was, “How the hell am I going to make it home walking, when I can’t even get up?”
I sat there on the floor like sad wounded animal.
I began to assess the situation. I rolled over to my back with my feet on the floor and my knees bent upward. I began to massage all around my left leg to see where it hurt most. Of course, not to my surprise it was the very area that moments ago was calling my name to take a freaking break. But stupid old stubborn me wanted to workout just a little bit more.
This is what I am talking about when I say rest and recover. I, too, incorporate a “rest day” where I do just stretching, but here what I am talking about is listening to your body. The messages can be subtle and if not heard, the consequences can be enormous.
For being a bit reckless on my part, I paid the price of not working out my legs for 3-4 weeks while I recovered.
I learned a valuable lesson. The lesson being there is a difference between going “beast-mode” and being a moron.
Please listen to your body.
When it comes to resting between sets, here is a handy dandy cheat sheep I like to use as a guideline:
| Desired Outcome | Growth Vs Strength | Reps Per Set | Rest Time |
|---|---|---|---|
| Explosive Power | Strength | 4-7 Reps | 3+ Minutes |
| Peak Strength (Myofibrillar Hypertrophy/Functional) | Strength | 1-3 Reps | 5+ Minutes |
| Strength (Myofibrillar Hypertrophy/Functional) | Strength | 4-6 Reps | 2-3 Minutes |
| Hypertrophy (Sarcoplasmic/Non-Functional) | Growth | 8-12 Reps | 60-90 Seconds |
| Muscle Endurance (Sarcoplasmic/Non-Functional) | Growth | 12-20+ Reps | 30-60 Seconds |
In conclusion, it’s not a race to see who can rip muscle tissue the fastest. You are training for your own personal reasons, and one of those, I presuppose, is to remain as healthy as you can throughout your training. The enjoyment comes from moving our bodies not in taking days or in my case weeks off because I refused to listen to my body. Take heed to listen to your body.
