In the world of infinite technology and one click information that we live in today it is hard to believe how many training myths and beliefs have carried on over the years.  One of the most detrimental myth’s is that every time you step into a gym you have to have a brutal workout and that you should workout 5 or 6 days a week to get real results.  A brutal workout is not by any means bad for you and exercising 5 to 6 days a week is not incorrect, but the way you go about it may be.

Regeneration is a word that is somewhat new, highly ignored and even more unapplied in the fitness community.  What many fail to realize is how important rest and regeneration is in order to get maximum results.  When you exercise and lift weights you a producing a stress to your nervous system and muscles.  Most people are aware that you are tearing your muscle fibers when you workout and that it is only way to gain hypertrophy (increase in muscle size) or strength.  What many do not look at is how you get those muscle fibers to grow back bigger and stronger.  Most exercisers do an awful lot of tearing down and nothing to build it back up.  If an individual continues with this pattern that will ultimately be “overtrained” and until they can get out of that state, they will be hurting themselves rather than helping.  This is not just true for those who are looking to gain muscle mass but also those who are looking to lose weight, tighten up, gain weight or get in great shape for an athletic competition.

So, how do you go about the regeneration process in order to maximize results?  Every individual is different, so regeneration for everyone will vary.  There are a few things you can do in order to put yourself in a great position for maximum results.

• Take active rest days.  Active rest days, can be thought of as very light workout days where you get your body to recover from the training stress on prior days, but most importantly to allow the mind to recover.  On these days you will doing something light and for a short time such as flush your legs by a light 15-30 minute bike ride, give yourself Self Myofascial Release (using a foam roll or massage stick), stretch, get a massage, or partake in a light sport or activity that you enjoy such as golf of shooting a basketball around.  Active rest days should typically follow up 2 or 3 days of consecutive workout (i.e. Monday and Tuesday: workout, Wednesday: active rest, Thursday and Friday: workout)
• Take a week to unload, especially when changing programs.  Unload weeks should be taken following 4-6 weeks of consecutive exercise.  A typical day during an unload week will be much shorter in duration than your other workouts.  These workouts will be around a half hour but will be at a higher intensity.  In other words you will do less sets, less reps but a higher weight (for those who are trying to get more muscle or strength).  Those looking to lose weight or maintain should cut their workload as stated previously, and limit their amount of rest.  These workouts should be short, quick and to the point. This will help you maximize the gains from your previous program and help you get ready for the next progression in the workout.

Active rest days and unload weeks may seem like two simple steps but are very important to ensure that you are receiving maximum results in your training program.  If you continue to beat yourself up day in and out without rest or unload you will find that you are overtrained.  Overtraining is why many people quit a workout routine; they stop seeing gains that they were making before (a.k.a plateau).  Take a smart, scientific approach to training rather than the “no pain, no gain” meat head approach.  Rest doesn’t mean you’re a sissy or a whimp, but rather that you’re smart.