Proper rest is one of the most overlooked aspects of a sound fitness regimen. I see it everyday with my own clients, who work out on their own between our sessions despite what I tell them . I also see it with other clients whose trainers have them work the same muscle groups 2 or sometimes 3 days in a row.
How much should you be resting? Here are some general guidelines:
0 seconds between reps - you may think I’m joking here but I’m not! Name any lift and there is always an opportunity to rest at some point (think the bottom of a bicep curl). Don’t give in! Strive for constant, controlled tension.
1 minute between sets
AT LEAST 48 hours between muscle groups - for example, if you’ve worked LEGS on a Monday, wait until at least Wednesday to work them again (you should also use soreness as a guide: if a muscle is still sore, wait another day to work it again)
1 week between periods - ideally, you should be working out in periods of 4 or 5 weeks. Then, you should take one week for “active rest.” Do something completely different than you’ve been doing and at a lower intensity. For example, after 4 weeks of a lifting program, take 1 week to do some rock climbing or hiking or swimming. If you absolutely cannot do without lifting, then take a week and lift at a much lower intensity than you have been. This is a great way to fight plateaus.
Rock on. I hope this helps. There’s so much information out there, and so much of it is wrong. I appreciate you coming to me for help.