FBW 3 days a week, what do you do on the rest day?

[realworksuks]

In my full body workouts I lift on Monday, Wednesday, and Friday.

So that leaves me with the rest of the days off.

Sundays are the only days where I have gone over 48 hours without weight training.

From what I have read our muscles grow for 48 hours after a workout. So that means on Sundays I don't have my muscle building capacity anymore.

I was wondering how other people use this day in a bulking session.

Do you go into a defecit and lose a day or two of the fat that you accumulated over the week? Do you keep your calories high and store the extra as fat? Do you just drop into maintance? Have you never thought about it before?

What do you guys think?

 

[MarkMyWords]

Don't underestimate the importance of just resting, and keeping up with your diet. I rest, watch the Bengals get **** on, and eat my regular surplus diet...

 

[Phate89]

Yea..i just rest ..
though i workout on Mon/Wed/Sat and from Wed --> and by the time I get to saturday night, it seems like i haven't exercised in forever.

 

[MarkMyWords]

I know what you mean. The single day in between workouts is great, just right. The 2 days has me ready to get back in there and tear it up!

 

[Danger_Dave]

ditto with those guys. I just relax on rest days and go about normal life.

 

[realworksuks]

I know what you mean. The single day in between workouts is great, just right. The 2 days has me ready to get back in there and tear it up!

I'm with you dude. When I haven't worked out for two days I can feel a drop in my metabolism. And whenever I have a protein meal I always think "man... I wish I had my muscle building capacity right now.."

Since this was my first week of bulking with the rest day I felt really anxious to get in the gym.

 

[Karky]

if you hate that day you could try to hit the gym every other day.
Other than that though, just rest.

 

[goergen1]

You can also go in and do some recovery work. Light work on any areas that are sore, stretching, foam rolling.

You can get in and do stability related exercises, things that will increase your coordination.

Personally I like to train about every day. Not all workout days need to be hitting the weights hard.

 

[realworksuks]

i'm thinking of using that day as a defecit day.. Get a lot of cardio in, eat less calories, and burn off a day or two of the fat that i've gained over the week.

A six day up and one day down zig zag diet.

What do you think of this?

 

[Karky]

I don't like the deflict idea. To bulk you want to put your body in a "muscle gaining mode" this might take a week or two by itself. And a deflict day would ruin that.

I'd go with G's idea if you absolutely want to do something. Do some light recovery work.

 

[sig]

i'm thinking of using that day as a defecit day.. Get a lot of cardio in, eat less calories, and burn off a day or two of the fat that i've gained over the week.

A six day up and one day down zig zag diet.

What do you think of this?

I agree with the others. The day of rest is the day that you are BUILDING the muscle, after having torn it during your workouts. If anything, it is the day that you should be eating MORE, not LESS.

 

[realworksuks]

I agree with the others. The day of rest is the day that you are BUILDING the muscle, after having torn it during your workouts. If anything, it is the day that you should be eating MORE, not LESS.

I am only talking about the one day where I have gone over 48 hours without working out.

So in that case we aren't building up any muscle anymore.. our muscle building period has expired.

So if we decided to pig out on that day it'd be stored as fat.. no?

I do appreciate your comments Karky and Derwyddon, where are you getting your information?

 

[Danger_Dave]

it isn't like a dinger goes off and your muscles go "that's it, pack it in guys, no more building"

haha
lol ur funny.

 

[buzz]

I am only talking about the one day where I have gone over 48 hours without working out.

So in that case we aren't building up any muscle anymore.. our muscle building period has expired.

So if we decided to pig out on that day it'd be stored as fat.. no?

I do appreciate your comments Karky and Derwyddon, where are you getting your information?

yor body creates protein synthises (growing) after you lift a weight this reaches a peak at approx 48hrs then returns to baseline at 72hrs it doesnt stop (otherwise you would be dead:jump1 so dont worry about losing muscle.

 

[goergen1]

So in that case we aren't building up any muscle anymore.. our muscle building period has expired.

Muscle building time does not expire. (not in a few days anyhow)

So if we decided to pig out on that day it'd be stored as fat.. no?

That depends. If your diet is dialed in pretty good the rest of the week, a day of eating whatever will not hurt you, and may help.

If your diet is not good all week long, then what difference does it make if you "pig out" one more day?