Rest Week

Bigger Stronger Leaner Competitive Bodybuilding
1

I have just finished a 24 week program with 1 week breaks every 8 weeks and I am on a rest week. Next week I will dive into some Chad Waterbury routine, namely the Total Body Training.

I know rest is very important, but I don’t know what to do with myself. Should I stay mostly sedentary or do some stretching or can I do anything else? SHould I even set foot back in the gym until next week or is it okay to find some 1 rep maxes?

2

Stick with light circuit training and dynamic flexibility movements.

3

You have at least been having off days though, right?

4

Yes, I workout with free weights 3 times a week, I rest the remainder.

5

[quote]T-man21 wrote:
Yes, I workout with free weights 3 times a week, I rest the remainder.[/quote]

Don’t you think that’s enough “rest”?

6

True, I just did what was prescribed out of an Ian King book, and it is definitely working, though I do hate to rest like this. Let me ask, any seasoned veterans who work out three times a week, seeking hypertrophy, doing full body routines take rest weeks? Should I go try for some one rep maxes while I am in between workouts?

7

[quote]T-man21 wrote:
Let me ask, any seasoned veterans who work out three times a week, seeking hypertrophy, doing full body routines take rest weeks? Should I go try for some one rep maxes while I am in between workouts?[/quote]

When following something similar to the above, I would take a rest break every 12-16 weeks. During that week off, I stayed active with other activities for fun.

I highly recommend doing something on rest weeks. You don’t have to hit the weights, but it’s a good idea to do some light activity (biking, volleyball, bodyweight exercises, etc.).

And yes, you could use that week to hit some max lifts and prepare for your next phase of training. You should be able to hit max lifts early in the week or the middle of the week so you have four complete days off before starting a new phase (I’ve done that as well).

8

Oh my hell I just about go batty during rest weeks.

Now that I’m 35, though I need them more than I did at 17. My joints appreciate it.