Are Rest Days Necessary?

If you are like me, you are probably someone that likes to work out a lot. But you are not sure whether you should have rest days or not. In this post, I’m going to cover if rest days are really necessary. Will you build more muscle byrestday

getting more rest, or by training more?

You see, a lot of people in the bodybuilding industry think that the more you train, the more you are going to gain. This is not true, and something I will discuss through this post.

Is not about how often you train, is about increasing the weight on your key exercises.


The Benefits of Rest Days

There are many people out there missing the great benefits from having rest days. These people are typically the ones that are obsessed with training as much as possible, thinking that they will get more muscle from doing so.

There are several reasons your body needs to have rest days. The first is because you need to give it time to grow and to recover.

Recovering is really important. When you don’t get proper recovery, your body is not able to lift heavier than the last time. Meaning that you will get stuck in a certain amount of weight on your exercises, and it will rest-daybecome next to impossible to hit new personal records.

(plateau: long time without hitting new personal records on your exercises)

There are two things your body needs to recover from. The first, is from the central nervous system, and the second is from the muscles you trained last time.

The central nervous system usually takes around 2 days to recover. You NEED to recover from it. If not, chances are you are going to experience plateaus.

Your muscles usually takes around 4 days to recover. That’s why it is best that you train different muscle groups on each workout with a rest in between workout days. Keep in mind that your muscles are stimulated on a workout, fed in the kitchen and built on rest days.



How Many Times a Week Should I Train?

For best results, I will suggest training 3 days a week. BUT, focus on getting stronger on your key exercises. Try increasing the weight on your exercises by around 1 kg every time you hit the gym and you will see results.

I know, increasing the weight by 1 kg might sound difficult. But, when you only train 3 days a week, you will feel a lot more stronger, and ready for new personal records.


Feel free to leave a comment down below if you have any question or want to give a feedback.



  1. Tore

    Your website looks really amazing mate! It is informative and you cover everything I would question! Love the pictures too! Great job 🙂

    1. Antonio Alessandro Bianculli

      Thanks Tore! I Really appreciate your feedback:)

  2. David

    Where can I find your program? Great post btw..

    1. Antonio Alessandro Bianculli

      Hey David,

      I don’t own any programs yet. I’m currently using the Greek God program which is a muscle building program made by someone else.
      The program is really good, I’m experiencing great results with it. You can check it out here if you are interested:

  3. Stuart

    When you say rest, do you mean rest from weight lifting or complete rest? Can you do cardio on your rest days?

    3 days doesn’t seem like much when it comes to exercise, will exercising 3 days a week keep you fit? How long (30 minutes, 1 hour, 2 hours, etc.) should I be training on those days?

    1. Antonio Alessandro Bianculli

      I mean weightlifting, and yes, 3 days is definitely all you need. However, you should focus on increasing the weights by around 0.5 – 1 kg on your main exercises every time you hit the gym for best results.

      Cardio is something you can do everyday though, but I would suggest to rather eat in a caloric deficit and walk around 30 – 60 minutes several times a week (or on rest days). Cardio everyday will only make you more hungry and it will only make it more difficult for you to eat in a caloric deficit.

  4. Cyril

    In my opinion, rest day is definitely a MUST. This is because our body needs time to recover and muscles need time to grow. However, for people who are highly experienced and only doing isolation training, rest day may not be necessary for them. But for me it’s not. I train with compound movement intensively. Am I doing right?

    1. Antonio Alessandro Bianculli

      Hey Cyril,

      Rest days is a MUST for everybody! even for advanced lifter… Your body needs to recover from your training, you are not giving it enough time to grow if you are training everyday. Here, listen to this and let me know what you think 🙂


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