As a former powerlifter, I clearly remember those old days when my coach used to constantly repeat himself and say: "You need 2 days of rest!!!" It took me a long time of trial and error to really allow this to register and absorb into my head. As I progressed in my Marine Corps career, I realized I had to strictly identify those important rest factors which would allow me to stay hard, fast, and big. We all know sports supplementation is a key element, and we will cover this subject in greater detail in the near future. In the meantime, when do you know you need to rest?
Here are some advanced essential basics that will help identify when your body might need some rest.
You're probably familiar with this one, but if you've hit a plateau through your training routine, and you're confused because you're not even close to completing the training phase, you've got 2 approaches to consider. You can either tighten up for the long road and push harder; meaning you can increase specific supplement doses in your diet, allowing you to "fuel" through the plateau. If this is just too hard, then it's simply time to back off. What do you do exactly? It is not recommended that you simply back off and become an inactive couch potato, however, you can try listening to your body using 12 hour increments.
- Assuming your diet is up to speed, feel your body's response on a 12 hour basis. If you're sleeping, monitor how your body's energy levels feel to you. If you feel completely drained, it's time to implement a good rest period. Consume the same amount of protein as always, and take in carbs (good carbs!) to help you recover faster. Most of the time, 24-48 hours is what your body needs to get back on your schedule. However, remember that if you hit a wall, and you've been training every day for the last 5 months, you might need some additional rest. 4-5 days of rest will allow most of your body to completely recover, and in most cases you'll feel denser, with an obvious increase in energy and stamina.
- If you're stuck between resting and training, but are not really sure about what you're body is trying to tell you, then try implementing some spontaneous cardio. A medium-intensity session with a bit of high-intensity activity thrown in there will amaze you. First, you'll activate an instant shift in your hormone levels. You'll spike estrogen for a while as well, but don't be scared. This is followed by a nice, comforting surge of fresh testosterone. Give it a shot next time you feel weak or don't feel like hitting the weights. It will rejuvenate your body all in under 24 hours in most cases. It is true that every individual is different, however, we all share very similar ways in how our bodies respond to stress, muscle stimulation, and growth.
