Rest Periods/Days not training.

**lingwood** · 05-01-2012 04:58 PM

Would post a bio but theres nothing really to discuss yet as i made a return to my gym yesterday after a good couple of months out to have various bits of surgery to my teeth and pure laziness to be honest.

Truth be told i dont really know much about sculpting my body but i am a coach in american football and a rugby coach. So i know what im doing when it comes to exercising and how to do it safely etc but when it comes to actual body fitness i really lack.

My question is after having a session in the gym whether it be cardio or strength/power training would you leave the next day free from exercise? i was under an illusion that you should rest 24hrs then train the next day and repeat?

I am aching like a bitch at the moment but i expect to be because i did a major workout yesterday would it be silly of me tonight to go and train? or do i need a rest?

**Zeigler** · 05-01-2012 05:24 PM

This isnt meant to sound horrible but - slightly worried an american football/rugby coach is asking this question!! :S

How do you train - full body? Split?

If its full body you'll need 24hours off for each muscle to recover optimally. If its split then your fine training 5 days in a row because your not training the same muscle again that week (I wouldnt reccomend a split routine btw)

How much your eating, sleeping and doing active recovery also play a huge part in how well you recover so if you could shed some more light on that too

**lingwood** · 05-01-2012 06:01 PM

Let me re-phrase the whole coach thing. I'm an English 'American Football Coach' notice the english before this lol. I pride myself on technique training and i'v geared my mind towards that and sort of blanked the whole physicality side of things out of it, possible because i know it's damned hard work. I believe the mind can beat anyones strength/toughness. I also work with kids in both sports so dont generally have to coach any form of body sculpting persay only general fitness and rest (which is the rest of the week until our next session). Of course not knowing the actual times i should be telling them is an issue, one of which im attempting to address now :P Oh and im only 21 so have a lot to learn in the world

In response to your post:

I full body train at the moment because i like to hit the gym hard when i go and i actually like hurting the next day all over.

I eat three meals a day and snack on nuts generally. I top this up with Total Protein because i found this to help alot with muscle growth when i was really into my gym last year.

I work a wierd shift pattern 12 hr nights and days, and when im on shift i rarely get my full 8 hours sleep (demanding mrs). However i do have a 2 week break every 3 weeks where i am off so i get ample recovery time then.

My goal is simply to become fitter and start to attain that body that so many of you seem to have splashed on your avatars making me insanely jealous.

**Zeigler** · 05-01-2012 06:14 PM

No worries man, it just surprised me a bit.

Nice to see someone the same age as me doing something like coaching. I do strongly suggest reading up on strength and conditioning training for sports etc though.

For yourself - the usual full body 3x a week with a day of rest works well. (mon wed fri - weekends off)

Just make sure your eating enough for recovery - any ideas on how many cals your taking in each day?

**lingwood** · 05-01-2012 06:40 PM

i have a basic understanding of S+C or at least id like to think i do lol.

I play sports on a wednesday night and a competitive game on a saturday and this is what its like all year round. I'v read multiple reviews on a few of the "recovery" products, would this help with aches and pains and/or is it designed to give me more energy? not too sure how the supplements work tbh. Total protein - yeah defo need protein for muscle growth.....thats about as far as my knowledge goes with supplements lol. I understand exercise lowers your immune systems etc and i take supplements for that already but as for what protein does what and what recovery shake is best or whether i need one at all.

I'm going to make an introductory bio within the next 48 hours, if theres an option to 'add a friend' i shall pm you with it once its done.

I have no idea what calorie intake i have. Used to be easily above the RDA for men but now its more like the RDA now at 2kcals. Atm i live at home too and am in the process of moving out, once i completely control what is cooked for me i will be able to completely monitor each calorie into my body

So 3x a week M-W-F Good 2 hour sessions plus a rugby session after a gym session on wednesday. 4 weeks out of 5 ill be playing on a saturday too. Too much?

**Zeigler** · 05-01-2012 07:12 PM

If your getting a good PWO meal then all the recovery product does is make your wallet lighter. The only supplements I'd recommend you taking are a multivitamin, fish oil, possibly creatine, and protein if you cant get your totals from food.

Exercise doesnt lower your immune system mate, infact its quite the opposite unless your burning yourself out every session and destroying your CNS.

The RDA's are complete BS too. Id suggest you head to the beginners section and read Spiderdans beginner's guide - it'll tell you all about working out your calories etc and will be a huge help.