If your like me you love to workout all the time. I want to give you a heads up that rest days are equally important. This let’s your body recover and rebuild. A lot of people will have over use injuries because they do exactly what the term implies, over use it. I want to state that just because it is a rest day, doesn’t mean you can’t stretch and work on mobility and I actually recommend it. Along with rest days, I usually have a few rest periods. These will be a after about 3 months of working out on a solid 5 days on 1-2 off cycle. This may be a 5 day period were I do not do any intense work outs. I may do a light row, stretching and mobility but if anything it just let’s my body relax. I find this very effective.
So therefore I recommend a work out cycle that fits your schedule. Different people will recommend different schedules and even use science to say why they are right. I say that you know your body and that you need to do what your body is telling you and DO NOT ignore it just for a sake of a work out or ego.
Here are some cycles I have used in the past.
1) Standard 3 day on 1 day off
2) 4 day on 1 day off
3) 5 days on 2 days off ( It’s not recommended that you do 5 days on, but it works for ME. Don’t be a judger.)
4) 2 on 1 off, 1 on 1 off, 1 on 1 off and repeat. You can alternate it to fit your work schedule or what is convent for you. The idea is to pick one and stick to it. If you need an extra day rest because your are super tight and hurting, take it but make the most out of it. Work on mobility, stretch and work on your form for oly lifts. At the end of the day it is up to you.