Should I work out everyday? or take a break?
However, right now, I am working out everyday. I hear a lot of people saying that if I do work out, I should have "off-days" for certain muscles and work on other muscles. However, with circuit training, I'm working every muscle. Is this bad? Some people told me that I should take a day off to recover. But my body is never sore (even though I lift as much as I can). So do I still need a recovery period?
Answer:
The thing with working every muscle group in one day is that by the end of the workout (despite what you may feel), you're not going to be giving it your all. Even if you think you're lifting all you can on (for example) your tricep exercises, you won't really be lifting their maximum when they're already tired from being used in your bench presses. Even if you're working only one muscle group a day, you're muscles will be used more in the first exercises than in the final ones. Coupled with the loss of energy from other exercises, it becomes more effecient if you split your workout up over the week as you'll have more energy to really push them.
Resting is important because muscles do not grow in the gym, but rather when you're resting. It doesn't matter if you're sore or not, you need to let your muscles grow and recover for Hypertrophy to begin. Muscles don't tear and rebuild stronger as the common myth will have you believe, but rather the process has more to do with chemicals and hormones, which is why nutrition is also important. Without rest you're really trying to build muscle without any resources, which limits results and causes overtraining to occur.
Also, you're putting a load on your ligaments, tendons and bones (which are not heavily vascularized compared to muscles), meaning they can take longer to recover. So injury can become more common, and another limiting factor (aside from fatigue and muscle recovery) is introduced as your body won't have time to repair supporting tissues around joints and bones. Either way you'll reach a plateau and decline, so taking a day off between sessions is worth it.
Circuit training is geared more for say, 30 minutes at Curves than actual weight-lifting for strength or size. So if you are doing the type of circuit training that relies more on high rep low weights (more like cardio, which doesn't put a great deal of stress on your skeleton or muscles) you shouldn't need to rest as long, but be aware that overtraining still can occur in runners and other athletes.
The best thing to do is work out half your body one day, the other half the next. It is generally better to let your muscles rest every other day, but that doesnt mean you cannot work out every day.
You are doing a full body workout so you should continue that routine every other day because it is not safe to work the same muscles two days in a row. However if you wanted to you could do a split body workout and work upper body one day then the next day work out your lower body. Make your work out schedule cater to you. But its very imoprtant not to work the same muscle two days in a row or you risk tearing that muscle completly. When you work out you often make little tears into the muscle and your body repairs them making your muscles larger. Or if you continue to work the same muscle it can not repair and it will not get larger.
I hope this helped.
Working out everyday doesn't really "hurt" you but you are breaking down the muscles on a daily basis so it really depends on what you are trying to get out of your workout.
Do you want a bigger body or more strength? Working out everyday does not allow you to build bulk but this may not be what you are going for. By tearing down the muscles daily you will be more cut and typically stronger but you will probably not grow in size.
If you work out every other day you can grow in size and mass. You just need to decide what end result you would prefer. I run everyday and I stay lean, but it doesn't hurt to exercise the same muscles everyday, unless of course you overextend one day and then try to work out the next day. That can cause an injury, it sounds like you have a good routine and as long as there is no pain you aren't doing yourself any harm.
You need to rest. Working out is basically damaging your muscles. Your days off are allowing your muscles to repair themselves. This is basically making you stronger, your muscles bigger. You rest days are vital to a good work out routine.
the best thing is to dedicate whole days to whole body parts for example
Monday biceps/ triceps
wed chest
fri back
sat legs
this way your biceps and triceps that you did on monday are fully rested for monday becasue you are no longer working on them untill a full week and trust me rest is the best way to grow. when you work out you tear the muscle tissue and then u MUST let it recover itself and then it grows biggeer but if you tear it and you dont let it rest it will just keep tearing.
but if you like circuit traing go
mon
wed
fri
and on saturday do cardio
takes tues thurs and sunday off
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