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How often do you have rest days?

joe123!

joe123!

Member
Thought this might be a fun topic for the 35+ crowd.

At 45 I notice I need slightly more rest. I train hard with a lot of high intensity, but 3-days in a row will destroy me (upper/lower/full). I'm currently working through some knee pain, so I can only train upper body, and can handle 2-days on with a day off, or two days of once things catch up.

I played around with full body (weights) every other day and cardio (no-weights) between, but after 5-6 days I def. need a day off.

How have you guys adjusted to training as you age?
 
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2 test days a week and even during the off season (bulk phase) there’s probably 1 week a month or something like that where I’ll take 3 days rest a week. During prep or cut I’ll usually only ever have 2 days rest a week.
 
Not often enough lol, I'm kicking the **** out myself lately.

Typically speaking Im lifting weights 5-6 days a week, then il start to feel it taking its toll and drop down to 3 days for a few weeks and then I'm back to five or six.

I just started back up boxing again so now I'm gonna be lifting 4-5 mornings per week and boxing 5 afternoons.

I'm turning 37 in March.

I can't for certain say I'm going to be able to keep up with this though. Typically I'm in some pain or fighting a nagging injury quite often.

I'm not by any means saying my way is right, but I'm gonna do what I enjoy. And apparently I enjoy suffering😂😂😂
 
Mathb33 said:
2 test days a week and even during the off season (bulk phase) there’s probably 1 week a month or something like that where I’ll take 3 days rest a week. During prep or cut I’ll usually only ever have 2 days rest a week.
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If my goals were strictly about bodybuilding I'd be following something similar to this
 
joe123! said:
When I used to do straight BB I could definitely handle more days before I needed a break due to muscle isolation.
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If you’re training like a bodybuilder and you’re capable of training more than 3 consecutive days in a row without being absolutely annihilated and needing a off day then you’re not training nearly hard enough and not to failure. I don’t know a single bodybuilder who trains more than 2-3 days in a row
 
Mathb33 said:
If you’re training like a bodybuilder and you’re capable of training more than 3 consecutive days in a row without being absolutely annihilated and needing a off day then you’re not training nearly hard enough and not to failure. I don’t know a single bodybuilder who trains more than 2-3 days in a row
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I do push/legs/pull/push/legs/pull/ rest . It's intense too with techniques to push to failure. Genetically may be different for others, but I recover pretty fast. Even when I have injured myself or pulled a muscle in the past, I recover very quickly. More frequent training has been successful for me.

However, I know what you mention and it goes along of what Dorian Yates or Mike Mentzer recommend. However, most people will have a difficullt time going to TRUE FAILURE, especially without assistance. Doggcrap may be better in terms of rest/pause style , but the split just seems weird
 
Mathb33 said:
If you’re training like a bodybuilder and you’re capable of training more than 3 consecutive days in a row without being absolutely annihilated and needing a off day then you’re not training nearly hard enough and not to failure. I don’t know a single bodybuilder who trains more than 2-3 days in a row
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Of course,when I did BB style I did 6 days a week. I no longer train like that.
 
Mathb33 said:
If you’re training like a bodybuilder and you’re capable of training more than 3 consecutive days in a row without being absolutely annihilated and needing a off day then you’re not training nearly hard enough and not to failure. I don’t know a single bodybuilder who trains more than 2-3 days in a row
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Here's an example of a single day of my current training....
 

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Iwilleattuna said:
However, I know what you mention and it goes along of what Dorian Yates or Mike Mentzer recommend. However, most people will have a difficullt time going to TRUE FAILURE, especially without assistance. Doggcrap may be better in terms of rest/pause style , but the split just seems weird
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I love to read what you say because you’re a smart guy. What you just said here is why the progressive overload way of training (very little amount of sets but true failure) doesn’t work for much people... because 95% of people simply don’t have the mindset and grind to actually train that way consistently. Therefore the other way around like you do is the best option for most people. It still will yield results obviously as long as you train hard
 
Mathb33 said:
I love to read what you say because you’re a smart guy. What you just said here is why the progressive overload way of training (very little amount of sets but true failure) doesn’t work for much people... because 95% of people simply don’t have the mindset and grind to actually train that way consistently. Therefore the other way around like you do is the best option for most people. It still will yield results obviously as long as you train hard
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I have my moments man... thank you , brother and you as well! Really appreciate that! I agree . You have to put yourself in a certain mindset, almost a hunt to kill/life or death. Some can’t and some don’t have the mind / muscle connection to the muscle that comes along with experience.

Looking crazy in the new avatar btw. Gaining quality size
 
Iwilleattuna said:
I have my moments man... thank you , brother and you as well! Really appreciate that! I agree . You have to put yourself in a certain mindset, almost a hunt to kill/life or death. Some can’t and some don’t have the mind / muscle connection to the muscle that comes along with experience.

Looking crazy in the new avatar btw. Gaining quality size
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thanks sir appreciate it
 
I take Sundays off, but usually end up doing some form of cardio.
 
Currently on a 4 days a week HST. (some weeks just 3 times) I log all my lifts. when my numbers start to drop (assuming no environmental factors are in play IE: Diet and Sleep) I take 9 days off. I'm usually good for 6-8 weeks strait before its time for a
de-condition.
when I turned 50, 7 years ago. The HST has been my go to. I also mix it up with a progressive load A/B splits, I log this as well, and take 9 days off when my numbers start to decline. Really helps the joints.

If I remember correctly I had to take more rest days when I turned about 40. plus the injuries were starting to pile up.
 
Iwilleattuna said:
I do push/legs/pull/push/legs/pull/ rest . It's intense too with techniques to push to failure. Genetically may be different for others, but I recover pretty fast. Even when I have injured myself or pulled a muscle in the past, I recover very quickly. More frequent training has been successful for me.

However, I know what you mention and it goes along of what Dorian Yates or Mike Mentzer recommend. However, most people will have a difficullt time going to TRUE FAILURE, especially without assistance. Doggcrap may be better in terms of rest/pause style , but the split just seems weird
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But what is your age and bodyweight?

Older you get, bigger you get, stronger you get/heavier the absolute weights, the more recovery is needed on an individual basis.
 
Glad I'm Young !!
 
I been doing 3 or 4 on, 1 off. depends on if my muscles feel right. also trying peg-mgf on my off days recently
 
Iwilleattuna said:
I do push/legs/pull/push/legs/pull/ rest . It's intense too with techniques to push to failure. Genetically may be different for others, but I recover pretty fast. Even when I have injured myself or pulled a muscle in the past, I recover very quickly. More frequent training has been successful for me.
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Was recently doing this type of split, so 6 days on, one off. Now running a program that is 5 days on, 2 days (weekend) off.
 
joe123! said:
5"9', 45yrs old, weight 180.
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No I’m sorry, I was asking Tuna.

The core of my remark is that a guy in his 20s isn’t really in a similar boat to a man in his 40s, recovery-wise. Even if hormones equalized, there’s just differences in the recovery curve between those age brackets generally.
 
Hyde said:
No I’m sorry, I was asking Tuna.

The core of my remark is that a guy in his 20s isn’t really in a similar boat to a man in his 40s, recovery-wise. Even if hormones equalized, there’s just differences in the recovery curve between those age brackets generally.
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For Sure !!
 
Hyde said:
No I’m sorry, I was asking Tuna.

The core of my remark is that a guy in his 20s isn’t really in a similar boat to a man in his 40s, recovery-wise. Even if hormones equalized, there’s just differences in the recovery curve between those age brackets generally.
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I do agree, but I was just posting what I do . You'd have to split volume with intensity days training more frequently, but yeah, age is a factor. Was also making a point and responding to what @Mathb33 said . lol

Obviously different styles of training will be a factor here too. If one is after pure hypertrophy , or strength. And yes, differences in strength too. If you squat 2-3x your bodyweight, you'll probably need a few days of rest after vs 3 sets of leg press at 12-20 reps.
 
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I don't really have any rest days because I am always fitting in something active, but I try to limit gym days to 4 a week. Sometimes I do 5, but even though I know my days in the gym will be more productive if I have proper rest, I still have a hard time not going.
 
Iwilleattuna said:
How do you like it compared?
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Honestly, they are very different style of workouts and goals. When I was working out 6 days a week, it was with the goal of weight loss primarily. I'm now doing a primarily strength focused deadlifting program. And zero cardio. I think I actually preferred the latter, but my next program come Jan will focus purely on hypertrophy/bulk.
 
2 on 1 off repetitively. Bro split. It seems push pull legs is the popular thing these days. The top level natural bodybuilders, Doug Miller, Phillip Ricardo Jr still bro split. At 40 I still get great results from my bro split. I like to trash each muscle with most sets taken to failure. It's rare to see the level of intensity needed for this type of training to work. Rest pausing heavy high bar squats for 20 reps sucks. Drop setting 3 or 4 times on laterals then not being able to raise your arms for 10 minutes sucks. There is no way in hell I could hit back and legs twice weekly with my current routine. My CNS would not be recovered.
 
You can have all the Rest Days you want, when you are dead !!
 
Most will probably laugh at me, but I only lift twice a week - my physio PT focuses on training to failure and we do a lot of negatives. I'm progressing with weights and reps, and starting to see a difference in the mirror, so that's all I can ask. As soon as I start to feel like I should be doing more I inevitably injure myself in some way, whether it's my bad shoulders or knees lol. So the hardest thing has been learning to pace myself.
I do Hapkido/Jiu Jitsu 2-3x a week as well, and try to get in some regular swimming as it's easier on the joints. This is working for me right now and it's something I can maintain rather than pushing further and then needing to rest and recover because I've pulled a muscle or done something that sets me back.
I came to terms a long time ago with the fact that I'm not a competitive bodybuilder or athlete, I just want to look and feel good and be healthy. When I try to train like I did in my 20s, something goes wrong and I end up feeling deflated and miserable because I can't progress. Now at almost 40, I just listen to my body as much as I can. If I feel tired and drained, I might skip a Hapkido class and go for a good walk or do some laps in the pool. If my joints are starting to hurt, I get a good massage and spend some time in the hydro pool and focus on stretching and drop weight down and instead do more reps on a few exercises.
It's a constant shifting balance that I'm trying to find so I can remain active without defeating myself through overwork.
 
chunkymunkey said:
Most will probably laugh at me, but I only lift twice a week - my physio PT focuses on training to failure and we do a lot of negatives. I'm progressing with weights and reps, and starting to see a difference in the mirror, so that's all I can ask. As soon as I start to feel like I should be doing more I inevitably injure myself in some way, whether it's my bad shoulders or knees lol. So the hardest thing has been learning to pace myself.
I do Hapkido/Jiu Jitsu 2-3x a week as well, and try to get in some regular swimming as it's easier on the joints. This is working for me right now and it's something I can maintain rather than pushing further and then needing to rest and recover because I've pulled a muscle or done something that sets me back.
I came to terms a long time ago with the fact that I'm not a competitive bodybuilder or athlete, I just want to look and feel good and be healthy. When I try to train like I did in my 20s, something goes wrong and I end up feeling deflated and miserable because I can't progress. Now at almost 40, I just listen to my body as much as I can. If I feel tired and drained, I might skip a Hapkido class and go for a good walk or do some laps in the pool. If my joints are starting to hurt, I get a good massage and spend some time in the hydro pool and focus on stretching and drop weight down and instead do more reps on a few exercises.
It's a constant shifting balance that I'm trying to find so I can remain active without defeating myself through overwork.
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It's all about finding what works for you, and it seems as though you have.
 
Not enough, lol, I have addiction to working out, I have to force myself to take break sometimes, if I’m off from work I double up on workouts. I use to compete as a professional so that mentally to push myself to the limit is still there, I’m 43 now and nobody will ever beat me because of age, not until I’m at least in my 50’s… 😜
 
BBiceps said:
Not enough, lol, I have addiction to working out, I have to force myself to take break sometimes, if I’m off from work I double up on workouts. I use to compete as a professional so that mentally to push myself to the limit is still there, I’m 43 now and nobody will ever beat me because of age, not until I’m at least in my 50’s… 😜
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You live by the "I'll Rest When I'm Dead" motto, I like it !!
 
I call Sunday my rest day, but I usually get a workout in any how.
 
BBiceps said:
Not enough, lol, I have addiction to working out, I have to force myself to take break sometimes, if I’m off from work I double up on workouts. I use to compete as a professional so that mentally to push myself to the limit is still there, I’m 43 now and nobody will ever beat me because of age, not until I’m at least in my 50’s… 😜
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Right here with you. Love lifting but I have to listen to my body at 40.

I change up my lifting frequency over the year - 3x a week during the summer and as many as 6x a week during the winter. But when I lift 6x a week, elbow tendinitis can come on pretty quick. I have to take a deload week every 6-8 weeks. I actually just had to dial it back this week because of my elbow - 5x a week now and a reduction in volume.
 
rodefeeh said:
Right here with you. Love lifting but I have to listen to my body at 40.

I change up my lifting frequency over the year - 3x a week during the summer and as many as 6x a week during the winter. But when I lift 6x a week, elbow tendinitis can come on pretty quick. I have to take a deload week every 6-8 weeks. I actually just had to dial it back this week because of my elbow - 5x a week now and a reduction in volume.
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I should add that I’m not only lifting, I fight train and do a bunch of cardio also so when I double up I lift 1 session and the next I either fight train or do some sort of cardio. My shoulders and knees is what’s taking the beating the most, I actually took a break from the boxing this week because my shoulders was acting up.
 
I try to train 5 days a week, with one week out of 4 being a deload / active recovery week. But at 50+, I sometimes would like an 8 day week to get in an extra off day lol
 
cylon357 said:
I try to train 5 days a week, with one week out of 4 being a deload / active recovery week. But at 50+, I sometimes would like an 8 day week to get in an extra off day lol
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8-9 day microcycles (as opposed to the traditional 7 in a calendar week) actually work awesome for heavier training.

4 day split of Upper/Lower/Upper/Lower and you keep rotating them across Mon/Wed/Fri or a similar fixed 3 training days. You still get 2x frequency of muscle stimulation generally over 9 days if you set the program up right, but it will let you train a lot harder more often.
 
What is this rest muscle and how do I work it?
 
I don’t think I need more rest because I need more time to repair muscle, I think I just need more rest cause I’m old
 
One good thing about being older is I can lean more heavy into the powerlifting side of things. I’m not fixated on my looks like I was when I was young. I’m actually much stronger now than I was at twenty even though I looked better then
 
There's a big difference between doing full body workouts and doing splits when talking rest. I work out every day on a 4 day split that rotates forever with no days off. This means that I have 3 full days of rest between each body part workout. Also if you're in the gym for an hour and a half every day that leaves 22 and a 1/2 hours of rest everyday.

The only way that full body workouts can make sense to me is if you do a different body part exercise every single day. It takes me a hour and a half to hit my back from all angles. Full body I'd have to split all those exercises across 4 or more days. Same for all other body parts. That makes for a very complicated workout.
 
brandonLPN said:
Maybe. You just get tired and tend to work more and the kids and stuff. I just had more time and energy when I was in my 20s. I wish I had been more disciplined back then. I could have been a beast
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40 is the new 20 just need some drugs to help along the way
 
I'm 52 and I work out every day for 1.5 hours followed by 30 minutes cardio. But I'm also on doc prescribed trt, and like to eat a few trenbalogna sandbitches now and then. I don't have a physical job, my diet is immaculate, I practice excellent sleep hygiene, and I no longer habitually swill booze. All of these factors will affect how much rest you need.
 
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brandonLPN said:
Maybe. You just get tired and tend to work more and the kids and stuff. I just had more time and energy when I was in my 20s. I wish I had been more disciplined back then. I could have been a beast
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I read this and I think back 40 years ago, I wish I had paid more attention to details Form, Diet & Nutrition, but you do have something to look forward to someday the kids we be out on there own, your mortgage will be paid off and you will have the time and money you always wish you had.
 
This turned out to be a great thread! Lots of good insight, and guys honestly listening to their bodies.

Since I posted this, my patella tendinitis in my knee has healed. Part of my challenge was trying to figure out how much was too much when only training upper body. Now that I can train legs again, I have found my groove and made some adjustments along the way. First thing I did was scaled back my HIIT workouts, and split up my days more. Each workout is pretty much structured the same start to finish...

Heavy - 3-5 rep range
Moderate - 10 reps (DB/KB)
HIIT/METCOM - 8-12 min max (complimentary muscles, lighter weight)

On - Shoulders/arms
On - Legs
On - Chest / Back
Off
On - Full body (strong man stuff, calisthenics, KD, or BB style. I like to mix it up)
Off
Repeat

At times Ill rip through four days, but need 2-days to recover. If it wasn't for the FB day, I'm sure I could do 3 on, 1 off repeat. However, I love doing a day of technical KB work.
 
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chunkymunkey said:
Most will probably laugh at me, but I only lift twice a week - my physio PT focuses on training to failure and we do a lot of negatives. I'm progressing with weights and reps, and starting to see a difference in the mirror, so that's all I can ask. As soon as I start to feel like I should be doing more I inevitably injure myself in some way, whether it's my bad shoulders or knees lol. So the hardest thing has been learning to pace myself.
I do Hapkido/Jiu Jitsu 2-3x a week as well, and try to get in some regular swimming as it's easier on the joints. This is working for me right now and it's something I can maintain rather than pushing further and then needing to rest and recover because I've pulled a muscle or done something that sets me back.
I came to terms a long time ago with the fact that I'm not a competitive bodybuilder or athlete, I just want to look and feel good and be healthy. When I try to train like I did in my 20s, something goes wrong and I end up feeling deflated and miserable because I can't progress. Now at almost 40, I just listen to my body as much as I can. If I feel tired and drained, I might skip a Hapkido class and go for a good walk or do some laps in the pool. If my joints are starting to hurt, I get a good massage and spend some time in the hydro pool and focus on stretching and drop weight down and instead do more reps on a few exercises.
It's a constant shifting balance that I'm trying to find so I can remain active without defeating myself through overwork.
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This is nothing to laugh at! Jiu Jitsu 2-3x a week plus 2 workouts is a solid week. I know Jiu Jitsu guys love KBs, is that how you train? If so, ck this out. Pavel specifically designed this KB training to compliment JJ. I have no affiliation with these guys, but throught I would share -- Invalid Link Removed
 
joe123! said:
This turned out to be a great thread! Lots of good insight, and guys honestly listening to their bodies.

Since I posted this, my patella tendinitis in my knee has healed. Part of my challenge was trying to figure out how much was too much when only training upper body. Now that I can train legs again, I have found my groove and made some adjustments along the way. First thing I did was scaled back my HIIT workouts, and split up my days more. Each workout is pretty much structured the same start to finish...

Heavy - 3-5 rep range
Moderate - 10 reps (DB/KB)
HIIT/METCOM - 8-12 min max (complimentary muscles, lighter weight)

On - Shoulders/arms
On - Chest / Back
On - Legs
Off
On - Full body (strong man stuff, calisthenics, KD, or BB style. I like to mix it up)
Off
Repeat

At times Ill rip through four days, but need 2-days to recover. If it wasn't for the FB day, I'm sure I could do 3 on, 1 off repeat. However, I love doing a day of technical KB work.
Click to expand...
Only thing I'd change is move shoulder workouts further away from chest days... helps prevent rotator cuff injuries.
 
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