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I get asked all the time, “Mark, what should I do on rest days?”

This question tells me 1 thing – you don’t know what a rest day is. I’ve said the following a million times, so at the risk of repeating myself…

YOU DO NOT BUILD MUSCLE IN THE GYM. YOU JUST STIMULATE THE MUSCLE GROWTH PROCESS TO BEGIN.

 

If your training is intense enough, you will ignite a process of repair and growth in the muscle tissue. But the process has only begun. The growth occurs and finishes while you rest in between workouts.

So let’s get something straight…

A TRAINING DAY IS A STIMULATION DAY

And…

A REST DAY IS A GROWTH DAY!

 

Stop thinking you need to be “doing something” on rest days. Funny how every sport in the world understands this principle (or their athletes will not be ‘match fit’). And they aren’t tearing up muscle fibers like we are. But somehow many bodybuilders don’t think this applies to us *shakes head*. If anything, it applies more! If you don’t rest enough, you don’t grow enough.

Who succeeds in this game? It’s the guys and girls doing a split workout (leaving enough time between body parts) or those doing full-body training about 3 days per week.

 

My totally free THT training contains both those routines. Grab it right now; just enter your details below for immediate download. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever! Don’t worry, there’s no spam. You’re about to get the best gains of your life…

 

 

I’ve done both 3-day and 5-day training in the past. But a couple of years ago I made a permanent switch to 3-day full body training. I benefit more by hitting each muscle directly 3 times per week (total time in the gym over a week is pretty much the same). And I’ve had the best gains of my life.

NOTE: I also have a 3-day version of the 5-day split for those of you who are short on time, but prefer to use split routines.
Just enter your details below to get the workout immediately (don’t worry, I operate a zero spam policy)

 

So I personally do ZERO TRAINING on 4 days of the week. Why?

BECAUSE I PUNISH MY MUSCLES IN THE GYM AND I KNOW I’M REPAIRING AND GROWING WHEN I’M RESTING.

 

I do nothing except live a normal life and hit my calories and macros/protein for the day (and yes take creatine on rest days [UK link] ). Here’s one of my latest pics…

By the way, that pic above – I was performing my Arms Blast Workout on that day (up to an inch in arm gains in 7-10 with advanced techniques). It’s BRUTAL! You’ve been warned. I try to fit in one of my Blast workouts during week 1, 5 and 10 of my My Targeted Hypertrophy Training (THT) cycles.

 

There is a real and definite science to building muscle! (If you are interested in the real science of muscle growth, check out a book called Body By Science by Dr. Doug McGuff [UK link] ).

Anyone who thinks you can hit the same muscle on consecutive days, or get gains with no rest days, has absolutely no clue as to the science/biology of this game. It’s a 50/50 game of training and rest.

You don’t need to train more. But you need to train intensely (punish it!). And you need to rest. That’s training smart! And you will grow.

Mark McManus

P.S. By the way, I know putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.

You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

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