Sometimes you just might need a little extra rest between workouts. As you'll see with most of the programs within this manual… I include at least a full day of rest between workouts.
I believe most people need one full day of rest between workouts as shown in most of the workout programs.
When you put several workout days together without a full day of rest, most people will overtrain quicker with that type of schedule. If you do workout consecutive days, you better make sure there's not much muscle group carry over between the consecutive workouts.
If there's a program you're using and you are starting to feel beat down, it's time to add rest days between workouts. Instead of resting one day between workouts, start taking two days off between workouts. This should give your body the break it needs, and it should really help you prolong a workout program.
You can take any program within this manual and add rest days as needed.
If you're at a rough spot in your life and just aren't getting as much sleep, you can add rest days until you get back on track. If stress is at an all time high for you, add rest days.
This is a HUGE weapon that many people forget about. Adding rest days can get you back on track and making progress in the gym again. Use this weapon regularly and as much as needed. Don't continue pushing yourself until you are severely over trained.
You want to push your body as hard as possible without over training. Sometimes you might push a little too hard.
When you think you've done so, scale back by adding some rest days. Your body will recover, and you'll keep over training away.
You will be able to continue the workout program and continue to increase the weight lifted. Increasing the amount of weight you are lifting leads to results. So any time you can prolong a program and continue to increase the amount of weight lifted, you are doing the right thing.
Add rest days only as needed, though, and don't be lazy just to be lazy. Listen to your body, and learn to work with your body. Give it a rest when needed. Don't add rest days just because you're being lazy. When you need them, take the extra rest days.