For me personally, I don’t follow a set schedule when it comes to my rest days. I listen to my body. When my body is telling me “your sore today kid, I need a break,” well then it’s time to take a break. Not resting when you need to can lead to major injuries, or even worse, you just going to the gym to go through the motions and minimize gains. This is not to say that on a rest day you should sit in your room and watch Netflix all day, because there are things you can be doing to get you ready to get back in the gym. It’s a rest day, not an unproductive day. One of those things is stretching.
Stretching is a fantastic activity to do on a rest day. The day prior I had done legs, so I woke up tight and stiff, and not in a good way. So, what do I do on my day of rest? Lots and lots of stretching. You don’t necessarily need to go to the gym to stretch, just lying in front of the TV and spending 15-30 minutes trying to loosen up those tense muscles groups goes a long way. There are lots of great videos out there on stretching routines, and I have included a good short one that I use right here. After a rest day, you don’t want to walk into the gym feeling tired and fatigued. Listen to your body, I cannot stress this enough. If your body needs two or three days after a workout, then so be it. As you work out more and more, your body adapts in its recovery time. This is why so many people hurt themselves when they start working. They try and jump back to a level they were once at, or they try going for 7 days straight and BOOM, injured and off for three months. I’m telling yah folks, If I had a nickel for every time I’ve seen this, I’d be homeless but I could make a payphone call to tell you about it.
Soon to be “Johnny Two Plates”