5. You should rest properly between the sets
It is beneficial to rest between your warming-ups nearly for a minute and take a two minute rest between more intense sets. You must recuperate enough in order to handle the requirements of the next set and the tension which you will place on your muscles. If you feel exhausted after the last set you shouldn’t spend all your energy on your workout. Insufficient rest won’t let you lift enough weight and do more repetitions. There is no certain time recommended for rest, it should depend on your feelings. If you feel that you rest enough you can perform harder workout after that. For example, if you do a 250- pound bench press exercise and perform 6 repetitions you should rest enough and after that you can repeat or add more intensity. Adequate rest is very important for achieving your goals.
6. It is useful to rest before you work the same muscle group again
Very hard and intense weight training can create microscopic damages of the muscle fiber. This damage makes your muscles grow and become stronger. But if you won’t rest enough between the exercises which are directed on the same muscle group you won’t recover and can’t place more overload on the muscle group. You need to rest for nearly 5-7 days before you work the same group of muscles. For example, if you trained the biceps on Monday you should wait until the following Monday in order to provide the proper rest for your muscles. If you don’t let your muscles recover it will lead to overtraining. You shouldn’t forget that this muscle group will be also involved when you perform other exercises so these muscles can’t totally rest during the week. The most important thing for you to do is to understand and reply on the needs of your body. You perform weight lifting for achieving progress. If you notice that your muscle group remains sore it means that you need to cure the soreness which occurred because of the fiber damage. You mustn’t work sore muscles. It will be useful to rest one more day in order to get more results during the next training.
7. It is recommended to take a break after two months of workout
After each two months of hard and intense workout you should take a week off and don’t do weight training and cardio. Two month of regular exercise will damage your muscles and they won’t be able to recuperate. Don’t be afraid to give your muscles a rest for a week. You shouldn’t think that you can lose your results because of the rest, it is not so.
8. You shouldn’t overdo with your cardio training in order to escape overtraining and the appearance of plateau
Try to perform cardio training for 20-30 minutes 3-4 times weekly. If you do too much cardio exercises for a long period of time it will have a bad influence on muscle building. Cardio assists in reducing the production of testosterone by your body which is helpful in lean muscles building. It also causes muscle soreness. You must listen to your body.
If you notice that you are faced with plateau you must rest for a week immediately. Rest is very useful for healing. It is necessary to eat right during this period. Find out whether your protein level is high because it is beneficial for working with muscle blocks. The correct nutrition and rest will help in muscle building and breaking through the plateau. But remember that you mustn’t train more in order to fight the plateau because it won’t work.
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