At first, the motivation grows in the process of training. Everything around is new, unusual and very interesting, I want to give my best to 100% and even more.
To train at least every day and with maximum efficiency. This position is dangerous because it can lead to the opposite effect. In extreme cases, you will overdo it and lead yourself to over-trained, after which it will take a long time of rest (which is exactly partial or total loss of results).
But there are also less obvious, but no less dangerous in the long run errors. For example, such as reducing the rest time between training and rest during training.
Depending on the goals of your training, rest between exercises, approaches or super sessions may be different.
For example, if you lose weight, it is advisable to reduce your rest as much as possible, given your physical fitness. The average rest in this case is 45-60 seconds.
When gaining weight, on the contrary, the rest is increased several times and can reach 3-4 minutes.
Why is it necessary to rest between approaches and why exclude it means to make a mistake? There are several sources of energy in the muscle, which are consistently included in the work.
At the first seconds, adenosine triphosphoric acid (ATP) begins to dissipate after it has been exhausted, and creatine phosphate is used.
It lasts for 30-40 seconds of intensive muscle work, and after 7-10 seconds anaerobic glycolysis begins in parallel to this process. Then glucose is used, which is subjected to aerobic glycolysis.
When bodybuilding is performed, sufficient muscle contractions can only be obtained during the use of creatine phosphate and ATP, and then the force levels are reduced to the point where the continuation of the exercise becomes meaningless.
In simple terms, you will not be able to achieve correct muscle performance if you exclude rest. If the exercise lasts more than two minutes, the aerobic system is turned on and the muscles get ATP first from carbohydrates, then from fats and finally from amino acids (proteins).
It's not bad to get energy from the body to lose weight, but if you want to pump up certain muscles, be prepared for the fact that you will get the opposite result, because it is muscle tissue that will be the source from which to get resources. Doing a lot of exercises on the buttocks without rest, instead of pumping up the butt, on the contrary, reduce its volume. For this reason, you should not exclude rest between exercises, approaches and sets, especially if you want to pump up.
Rest between training sessions is no less important. The standard frequency with which to train is one day later. 1 day of rest should pass between strength training sessions. And these days are as important to you as the days of training. Again, it's about muscle growth. During recovery, your body rebuilds damaged fibers, making muscles bigger and stronger (muscle hypertrophy or tissue restructuring), restores energy reserves with some excess (overcompensation), and the nervous system learns to better recruit motor units (nerve efficiency).
In short, all good things happen when you do not train.
However, rest days can be both active and passive. For example, you can make a light cardio (a bonus to reduce muscle pain after training), pilates or stretching in a non-strength exercise. In general, any activity other than exercise will be useful.
Passive rest consists in the absence of any additional load on days off from training, this option is also quite acceptable. In addition, it is recommended to leave at least 1 day a week for a full rest and eliminate the load completely.
Well, if you are full of zeal and desire to improve your training performance, but remember the importance of recovery, then you will certainly succeed.
