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When it comes to building muscle, the eager beaver may not always be the strongest. Why? Because, muscle building involves recovery times. Rest is not an option in a work out regiment. It is a must. The term for the growth of muscles is Hypertrophy. Hypertrophy, contrary to what one may think, does not happen in the gym. It happens in the resting process after a workout when the muscles are healing.

When a person is eagerly working out and find that they have reached a plateau in building muscle, they may be experiencing "over training". This occurs when muscle is not given enough rest between workouts or between sets within a workout. A person who is overtraining will hinder their efforts at muscle building and may experience fatigue, a decreased immune system, or joint problems. They are also increasing the chance of causing injury to themselves in a workout.

Rest is important because when you work out to build muscle, hairline tears occur along the fibers. This is not a bad thing, unless they are not given a chance to recover. When given time to recover, they will actually heal stronger. Someone who doesn't allow the recovery to take place by giving his body rest will actually be working against himself to build muscle.

So what is a good schedule for a muscle building workout? Most experts are saying that if you work out every other day, or every 48 hours, it is conducive to building muscle. Some are recommending a "split routine" where you work different muscles on different days. Sleep is vitally important. If you are not getting enough sleep then your muscles will not heal properly. They need the rest that sleep brings. At least eight hours of sleep a night is recommended.

What about when you are in the gym? Rest times are needed there as well. When doing resistance exercises, toxins are released and time is needed between sets to bring new blood flow to the muscle. It is recommended to take a two to three minute rest between sets. You may want to time your rest periods so that you do not go into a cool down period.

Sometimes extended periods of time may be recommended in muscle building workout due to "over training". When strenuous exercise has been going on for a long time with no rest, you will need an extended period of time to really bring the healing the muscle needs. One site that I have researched recommends that you rest a full week every 12-16 weeks. They recommended that you do this about 3 times every year to give your body "a holiday" and a time for rest.

You might be able to do an activity that is non load bearing, such as swimming, on your off days from muscle building exercise. But studies are confirming what God has already advised, we all need at least one day to take it easy. Literally, Take a load off.

If you would like further information, you may research the articles I have listed below. In one of the articles, you will even find a work out schedule that may help you to establish regular rest periods.

http://www.mm2k.com/wo rkout-rest-days.html
http://www .criticalbench.com/rest_workou t_muscle_growth.htm
http://www. fitfiend.com/blog/weight-train ing-frequency-for-proper-rest- between-workouts/
http://www.ph ysicalfitnet.com/exercise_vide o_library/workouts.aspx
http:// www.slideshare.net/fitnesstayl or/give-your-muscles-the-rest- they-deserve-during-and-after- workouts-presentation/
http://e zinearticles.com/?How-To-Ensur e-Sufficient-Rest-Between-Your -Bodybuilding-Workouts&id=785423
http://www.exercisego als.com/rest-and-recuperation. html
http://build-muscle-gain-w eight.com/building-muscle-thro ugh-rest-and-recovery.html

Learn more about this author, Vinny Knowles.
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