Rest is thought to have a similar role as exercise and nutritional content in maximizing the muscle building process. Because, said Nano, when resting the body releases hormones to repair damaged muscle cells. Therefore, everyone who feels that their muscle building is failing - even though they have had enough exercise and nutrition - evaluate their resting portion first.

Don't Exercise Hard Every Day

So, if you've been training hard all this time but the results haven't been visible yet, it could be because you didn't spend one day on a rest day, aka resting and not exercising. Humans need sleep so that the next day the mind and body will be fresher. Likewise with muscles. To make your muscles stronger and build faster, make sure that your body is getting enough rest. If you exercise every day and train muscles without resting, you are at risk of experiencing overtraining or excessive exercise. Symptoms include decreased performance and exercise, loss of coordination, headaches, indigestion, messy sleep patterns, weakened immune system, and increased blood pressure.

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What is the ideal rest period? A study in the Journal of Strength and Conditioning Research in 2011 revealed that the ideal time to rest muscles after hard work is 48 hours or two days. Previous research in the journal Medicine and Science in Sports and Exercises also showed similar results. Rest for one to two days is sufficient to restore muscle strength. However, this rest period depends on how hard a person is exercising each day. The reason is, the more frequent and intense you exercise, the more easily your muscles adapt to pressure so that the rest time needed may not be as much as for beginners. See Photo Sports illustration (jacoblund) When to schedule a rest day and not go to the gym? For a beginner who wants to build stronger muscles, it's best to take a break every third day. For example, Monday and Tuesday exercise intensely. Rest on Wednesday. Continue to exercise again on Thursdays and Fridays, then rest on Saturdays and Sundays. Meanwhile, if you have frequent strenuous exercise, take a break at least once a week. But once every eight weeks, try to rest for a full week. During rest, you should avoid strenuous physical activity, especially those that require muscle strength and endurance. . . . . . . . . .