How Much Recovery Time Do You Really Need Between Workouts?

[@littleflor2975]

When I was a child I was active thought-out the day, everyday. Walk up the steep hill to school, play chase at lunch time, gymnastics for PE, country dancing club after school, walk home, play outside in my roller skates, make up a dance... At the weekend go for a walk in the woods which might include climbing a tree or running up a hill, the next day at the park timing ourselves a circuit of the play equipment. We did it for fun, not to exercise. If I was worn out from a million jumps on the bouncy castle in the heat of summer at a birthday party, I'd fall down red faced and our of breath, then be back at it ten minutes later! I'm trying to become that child again. Short workouts throughout the day, do as much as I feel. If I happen to feel tired one day then it's ok to take it more easy. I want to get out of the workout mindset and just live like a happy, active playful person.

[@BallsMcgrubber]

Your mindset rn is powerful. I enjoy your take as I have a similar view. All the power to you. Doing things our own intrinsic way I believe leads to the best results

[@RedDeltaProject]

I had a very similar childhood myself. Thank heavens we were allowed to be tired, dirty and a little scraped up before we knew how to play "properly"

[@fighttofitness8343]

Short bursts are a great way to make significant gains Especially for those who who don't have consecutive hours to work out in one go

[@TheUtuber999]

Yeah, but when you played as a kid, you didn't push yourself to failure. 😉

[@littleflor2975]

@@TheUtuber999 I still don't. I workout in small bursts everyday and I'm getting stronger quicker than I did when I used to train long and hard and be sore the next day.

[@danielhughes4033]

This is hands down the most useful KZbin channel. To the point, informative, his knowledge for our benefit. Keep up the good work my man.

[@Monalisa-zw7uy]

I agree

[@YouTubeChillZone]

It is not, you are just beginners you will understand in time

[@Monalisa-zw7uy]

@@KZbinChillZone ive been training for 3 years now and I’ve watched so many fitness youtubers who mostly overcomplicate things. This guy definitely stands out :)

[@a.warner8246]

@@Monalisa-zw7uy check mountaindog1 channel by John Meadows. He's the best in the business.

[@a.warner8246]

@@KZbinChillZone 👍🏼

[@jrg305]

The problem is if you're working with clients, they have trouble understanding the nuanced, scientific answer and want you to tell them the number of days and give them a prescription for certain exercises, sets, reps, and not tell them to listen to their body because that's too wishy washy to be paid for, apparently. But it is the correct answer, and people are very out of touch with what actually broke their body down or didn't

[@williambond5005]

Damn. "Working out is a mere mental construct to a physical phenomenon" that's was deep and very extenstental.

[@pedroj3432]

Spot on. I took 3 days rest after working out for 11 days. My body just needed that extra day. It was telling me to not workout and relax. I did, and saw gains after the rest period. Listen to your body people

[@giovanni_guitar]

1:10 might be the most intelligent definition of workout I’ve heard in my life.

[@daveadams7989]

This fits in with being farmer strong. Spend all day shifting heavy hay bails but then refuse to come to work the day after because you are “recovering”.

[@wesleyangel777]

Same as working in a coal mine, doing the jobs that others don't want to do or did when they began but have since gotten promoted. Yep, they still shovel it and a person will shovel tons by the end of the day. It's a "get strong or get out" mentality. That first month provided more lean muscle gain faster than any workout program I've ever adhered to!

[@jon636374]

Grease the groove and consolidation training are the most effective strategies I have used for strength and muscle. Stimulate, do not annihilate.

[@ghassan_alsalhi]

Can u explain more?

[@jon636374]

@@ghassan_alsalhi which part?

[@ghassan_alsalhi]

@@jon636374 grease the groove and consolidation training In depth ?!

[@jon636374]

@@ghassan_alsalhi I believe both methods are neurological strength training. Grease the groove: use low rep sets of 1-5 reps periodically through the day without fatiguing yourself. Treat it as a practice. Instead of exhausting yourself this mindset let's you practice your exercises everyday, you will get stronger, maybe a little bigger if you are lacking muscle in a certain area, though it is not intended for bodybuilding, you will fill out and tone up. Consolidation training: Similar idea to gtg, however instead practicing multiple times a day, you only practice 2-3 times for 1-3 reps. Grease the groove is a long term strategy for strength. Consolidation training is meant as a "get your foot in the door" of an exercise you are having trouble with. Then gradually increase your reps if you wish to move on. However, I believe it has value beyond the short term, depending on your goals. If you are looking for a very basic strength method that is as low fatiguing and low maintenance as possible depending on your goals, health, circumstances etc, then I believe that is where it can work on the long term, however, at that point it may be more accurate to call it "low gear" grease the groove. Hope that makes sense. For more info on grease the groove I recommend The Naked Warrior, by pavel tsatsouline. Unfortunately consolidation training is harder to research, there isn't much out there on it( at least not the last time I looked). Hope that helped.

[@ghassan_alsalhi]

@@jon636374 thanks a lot bro for explanation...yes right I know the term gtg but considlaton it's the first I ever heard about !!! What about if I want more than basic strength so what will be in that's case ?

[@markorerecic9005]

First time I heard Dorian Yates talking about how exercising taxes your whole sistem was game changer for me. What I noticed is that your muscles can be ready but without central nervous system being fresh nothing works.

[@musicmeister1313]

and how does one make their CNS "fresh?"

[@markorerecic9005]

@@musicmeister1313 not doing shit haha

[@trappart9209]

@@musicmeister1313 enough of good quality night sleep

[@FormlessJKD17]

Lmao that close up when you got tired was so 80's.

[@musicmeister1313]

lol deadass😂

[@joshuabyrne2220]

Really love your channel, unbelievable that it’s not more followed because you’ve got brilliant and original content on here. Keep up the good work man! ❤️

[@jakemaxwell2800]

In the past I worked out 2 days a week thinking I needed the rest because somebody on the internet told me. Now I just workout as often as I can, with basic exercises. More activity, less analysis

[@MikeDG00]

i think the rest for two days is best applied to high intensity weighlifting as that is where most studies were conducted. For other stuffs such as physical labor or even calisthenics you dont need two days rest. you just have to rest enough to get the central nervous system working back, and possibly even until tendons are recovered .

[@lostsaxon7478]

Solid as always. Learn the difference between fatigue, injury and laziness and act accordingly. As with nature, those who are able to adapt survive, BW/Micros very much allow you to adapt and progress.

[@RedDeltaProject]

Yep! Micro Workouts, just take the stress and recovery cycle and shorten it so you can have more cycles in a week / month or year. Meanwhile the total stimulus may be far greater.

[@JeyDeee89]

Thats also my mindset now in getting better at running. Every Step counts. Going upstairs instead of using the Lift. At work walking to the next store, instead of using the car for a half km , and so on.

[@edge3220]

I like doing active rest where I keep intensity down to avoid stress but high enough to get blood flowing faster, especially into any sore muscles. I'm never anywhere near failure, but I can perceive a point where it could happen if I let it (but of course I don't). Sometimes I can tell I didn't work a muscle hard enough on my working days, but other times I know I absolutely killed it which is awesome. It provides good feedback.

[@Nyder]

I've just started working out again along with some heavy stretching. I tend to hammer my muscle groups and find myself needing at least 3 days to fully recover. But I may be building deep tendon tissue so that may be why. I've been doing deep push ups on rings and deep pronated-to-supinated ring rows, deep knee bends and hindu squats, bridging, and sit ups. So that's probably why. I just discovered I needed to spread my scapula and the tissue in the area is so raw I've procrastinated even more.

[@trevbarlow9719]

Matt "Morpheus" Schifferle. Just needs the sunglasses.

[@Greg_Chock]

I can do zone 2 walking every day. When I try hill sprints it takes me 2 or 3 days before I feel ready to go hard again.

[@federicoum1995]

you have to train everyday!!!!! this is what my chiropratic said........and also he said that the phisical activity that we do in these days is never enough to compensate the stress that we have from everyday life

[@geo525252]

Finally, an honest answer to the age old question. Just listen to your body and you'll know when you need a rest. This of course assumes you're not just lazy minded, in which case you've got a much different problem to solve, that being, what's your motivation to begin with?

[@shawnsmith780]

Greatest definition of "workout" I've ever heard. Great video Matt!

[@reidandre99]

Another great video Matt, I'll say it again, the cuts make it much more dynamic. Keep it up

[@IdanAzulay-f5c]

It's all a result of quantifying the activity, as a result of the modern style of life. We work in the office most of our time and need to gather all physical activities that used to be casual and spread along the day to very intensive short sessions of about an hour, 3-4 times a week. After such intensive session the body need rest before the next session

[@wesleyangel777]

It's like farming, coal mining, military, anything that one has to perform consistent hard work on a daily basis. There's no taking time off to recover. There's only getting the job done. Over time, you find you can do everything and feel normal the next day, without any of the soreness that you felt when you first started. As a matter of fact, you can't even remember the last time you got sore. Why we never compare this to a workout and make these questions baffles me. I admit, I too have had the same thought of recovery days and felt foolish and wasteful of my time the following day.

[@karlzaibacher7030]

Thats areally great video Matt! Well done!

[@BrianRDriscoll]

edit: sorry, was just noting this down to solidify the info for myself if anyone reads. Best information I have had on working out in awhile. Very great way to change my perspective away from viewing it as "workout" and "recovery" versus stimulating certain parts of the body and energy systems depending on exercise chosen which causes a stress response that then causes recovery... but the question is... did what you do cause a need for adaption to improve that part of your body in the way that you want? And how much stress was caused and how much recovery is needed for that physiological stress to gain improvements and to recover (which to me also means recovering to prevent future injuries). Useful when focusing on different types of exercise regiments to be good at more than 1 type of fitness. The amount of workouts you can do are limited as you build up over the years so really need to get precise with what each workout is for and how to recover.

[@caioramalho22]

So that's why those street workout guys (Hannibal for King and others) say they workout every single day and many times don't even count reps? They kind of advocate just to "go with the flow" until you're tired

[@RedDeltaProject]

Yep, like driving your car in different weather conditions. You don't always drive at the same speed you drive according to your conditions. Same here, train according to your conditions.

[@caioramalho22]

@@RedDeltaProject that's the true mastery of knowledge, man. Thanks a lot

[@themoonbleu627]

Thank you for this !

[@simon.houseaccount4807]

Great points matt. ..I agree with you on this

[@OriginalOrigins]

it depends some people don't want to be sore ever so they wrk out till they feel a pump and keep doing that everyday

[@blakealanmusic]

Great video! I was thinking about this earlier this morning and here is the video today. Thanks!

[@colingillespie4187]

Joke's on you buddy, I clicked the thumbs up.

[@AndyL940]

My friends son is doing Olympic gymnastics and he trains everyday . He is huge ! I do realise he’s early 20’s and full of youthful test however he doesn’t have rest days .

[@cartaparaperu]

I’m curiously how gymnasts don’t get overtrained. Do they do deload weeks or do they work their muscles out everyday so that it is not too much fatigued to recover for the next day?

[@IsmaelHernandez-lx6sj]

@@cartaparaperu usually is because they train progressively with high amount of sets and low amount of reps. That way, you develop more strenght with less fatigue.

[@loopingdope]

@@cartaparaperu they dont have anything else in their lifes, they deload and progress with methods that look at your workouts in a weekly basis. Everything is planned, you don't have to stress anything else, and they increase their intensity gradually from "what is this" to absolute power and strength in 8-52 week cycles. They have physical help, doctors and all of that.

[@jon636374]

@@cartaparaperu I think gymnasts are bodyweight powerlifters. They train for strength/skill. As long as they do not exhaust themselves , they can train every day. As for the muscle, the body will put on the muscle it needs for whatever it is asked to do. Consider how insane most of a gymnasts skillset is, the amount of strength, control, skill needed to perform those movements. If you grease the groove on pull ups, every day without fatiguing yourself, your back and biceps will grow. Not a helluva lot, but they will grow. I think this is how gymnasts get so jacked. Though I could be wrong

[@loopingdope]

@@jon636374 they schedule their intensity by the weeks: they start with "cardio" rep range and within some time they transition to power/strength rep ranges and added weights so that their nervous system and joints can keep up. Far from greasing the groove. Big factor is the lack of stress of regular people, like working and all of that

[@jonathanschadenfreude9603]

50 yrs old but grew up on a dairy farm and have never once worked indoors for a job. I really enjoy your videos but with seasons change at the moment here im noticing my daily 8-10 days straight of doing say a mad muscles app advanced chest /arm/leg workouts supplimented with your videos has led me to a day or two like today where im kinda lethargic which isnt my norm, should i push through it or just rest till i feel better?

[@e.e.8589]

Next problem is, your performance isnt the same all the time. There are just good days and bad days. I ended up "trying" the exercise I want to do that day. If I feel good and strong, I keep working. If I feel weak and heavy, I change to another variation or muscle group.

[@RedDeltaProject]

Great point for sure. being flexible is super key as it can greatly increase your chances of creating a progressive stimulus without driving you further into the ground.

[@TruthTriumphs777]

Yes, you are right. There are guys who do manual labor i.e construction industry etc who have to work daily. Even in the Army the defence personnel have drills. These guys don't think of resting their body 48 hours. So, the 48 hr resting period only applies to Bodybuilding and Strongmen.competitors

[@shivamchauhan4481]

Pure gold!

[@sna3934]

Brilliant. I always had problems understanding this recovery thing. I felt stupid because everyone makes it sound like it's so obvious

[@RedDeltaProject]

I know what you mean, I used to be such a person myself. Now when I start to think an answer is simple and obvious, it's a sign I haven't learned enough about the subject. Simplicity and certainty are the traits of an ignorant mind.

[@travisstewart3879]

Great video, very well made

[@kevbwc]

So if i hit the pub after the gym and have 3 pints how long should i wait for the next 3 pints for maximum gains?

[@RedDeltaProject]

depends on if it's a full moon or not, plus the seasonal time of the year lol.

[@FormlessJKD17]

Rest days? What are those? A body in motion stays in motion.

[@YouTubeChillZone]

It all depends on how intensely you train, you can't generalize if you can train the same muscles for 2 days in a row, you are doing it wrong unless you train with this system never hard only then how can you be sure that you are not limiting your progress ? There is a reason why everyone trains with different plans divided into different muscle groups on a weekly basis not bro split fbw, uper/lower, ppl thanks to this, you can train harder and train other muscles during recovery

[@vegito9532]

Matt, more videos about tension control plz

[@RedDeltaProject]

I've got one in the works later this week on various methods for developing that. Stay tuned!

[@gianlucadavanzo5848]

Are you fitness-Vsauce? Hahaha love your video, lots of good stuff. Peace from Italy

[@EmpireEnglishSchool]

Awesome explanation

[@kerrywoolley9633]

Matt look into pomegranate juice and its testosterone benefits amongst others .

[@PROGAMER-bt8od]

Great video

[@jameswoods6385]

Hey Matt, Your quads are really jacked. Would you attribute it to all the years of cycling as well as calisthenics? The reason why I ask is Would you be able to build really jacked legs from calisthenics? What would you say built your legs up the most?

[@RedDeltaProject]

Thank you James, yea at this age, any muscle is from several influences, but I'm also super into the sissy squats these days and hitting those much harder than ever.

[@TaylorThoughts]

I enjoyed this episode of "do ya hafta?"

[@thetrekkie17]

Matt's school of acting calisthenics.

[@watcheverything99]

I was actually hoping your shirt said excitebike

[@jimjimmy9541]

This sounds interesting. I wish I could understand it.

[@peripatetic4024]

Does it follow from what you’re saying, and would you agree or disagree, that strength training to muscular failure is therefore not necessary, nor perhaps even desirable, for gaining strength?

[@RedDeltaProject]

I've come to the conclusion that muscle failure is somewhat subjective. Most of the time, we stop at what we think our limit is, but if the situation was dire enough you could most certainly do more. So since most of the time we're not reaching real failure then no, it's not necessary or else hardly anyone would ever build muscle.

[@potential2themax]

Just realized he reminds me of Vincent D’Onofrio, from criminal intent.

[@joelwallenius2877]

Your name is Matt? I don't think I have to say any more. Haha, that is amazing.

[@glenacord]

Shouldn’t quantitative progress be a guide? I’ve tried daily programs but would plateau really fast. Seems like I could never shake the accumulated fatigue. I could never find a balance of intensity and volume to make progress with daily workouts for the same muscle groups.

[@RedDeltaProject]

Quantitative progress is a great guide but it's very limited when it's the only progress you're measuring. Oftentimes, a lot of your progress will be Mae in subjective areas that you can't really put a number to, like stability, ROM, body position and control etc. And you're right, experiencing an accumulation of fatigue is certainly a sign to rest since it's harder to create a progressive stimulus when you're building up such fatigue.

[@jeff_tech]

Do you have any tips on how to progress with pull ups? It’s pretty hard for me to add more reps per set

[@williamtomkiel8215]

add 5- 10% body weight for the first few hold a dumbbell between the feet. then drop it and keep going. also extended negatives and fully contracted isometric holds use choo-choo- breathing while holding

[@rickfoster1078]

Do reps per day. Spread it out.

[@Caffeinated_Acrobat]

"You wanna do it once a week? Great!" "You wanna do it every day? Great too!" That's why we love Red Delta Project

[@RedDeltaProject]

Thank you Thomas, lots of options out there, so do what you like

[@ΠαναγιώτηςΚωνσταντινίδης-ε3λ]

Is it ok to decrease reps in order to develop technique or just push your self to adopt the technique at the same reps?

[@lostsaxon7478]

I’d say the former, when you have a solid grasp of form/technique for a good amount of reps in order to develop consistency and strength then push yourself.

[@RedDeltaProject]

For sure, in fact I have a video on just that sort of thing coming out tomorrow! (or maybe Wednesday, depends on when I can get time to edit.)

[@ΠαναγιώτηςΚωνσταντινίδης-ε3λ]

@@RedDeltaProject Great, looking forward to it. Keep it up with the good work!

[@brianlocal3]

Problem is.....and I have been victim to the mindset (I’m 39, I learned the basic bodybuilding style muscle snd fitness stuff in my youth) MOST people Use these blanket statements based on BODYBUILDING style workouts. In BODYBUILDING, you NEED to allow the rest snd recovery because you are destroying your muscles etc. FOR MOST people who just want to be actively fit a military style calisthenics routine is perfect.

[@AlekNik1994]

"Stop do not exercise, please dont" ad is fucking everywhere.

[@Baloshz]

hello Matt great video as always ! But Man, Burpees ? For real ? hahaha

[@RedDeltaProject]

Yep, those were my annual burpees. Next year I may go for a PR of 4, maybe even 5!

[@ApexPredatorBoids]

Recently found that weather sure as shit does play a role. This summer, I was up to walking 12+ miles a day at my peak. Then once it started getting chilly, the very same walk just became a bit more grueling. I'm someone who loves the cold, but I can only do 5 miles a day when it's below 50. Weird how a temperature drop seemed to make me hurt and tire out so much faster.

[@RedDeltaProject]

I know just what you mean, I have the same reaction in the heat here in Denver. When it's hot and sunny, I get fatigued a lot faster, but cloudy and cool means I can ride much further and faster.

[@dallasnoble8329]

"Are you sure about that?"... haha... good...:)

[@milangra1404]

great

[@claudiorobelo892]

Constructivism at its best

[@daveclifford7895]

It sort of makes sense . There are so many callisthenics challenges such as one punch man ,Mike Tyson workout etc where you do it for 30+ days in a row and people are getting results because the body adapts.

[@atalantak9205]

1:09 philosophical mood intensifies :P What he says is true though

[@theburningelement.6447]

48 hours

[@shahidkarim9910]

I do 1 day break

[@ghassan_alsalhi]

Go more in depth And make the voice better 💪🏻💪🏻💪🏻

[@miks_eihe]

Persons should train when they feel physically and mentally ready to do so!

[@imosyon]

mans questions our perspective of life lmfaooo

[@fighttofitness8343]

'Stress and Fatigue is subjective.' Was like 'Wait, what?! Then figured you were on to something from that point on. Agreed 💯%.

[@agentofart5425]

he is talking too much.....

[@ScottDeSalvo]

My God, what bad advice. Lol. "Yeah you don't need to recover". You can do 5 pushups every day and never overtrain. You can work up to many, every day. At some point, you will create enough stress and damage that the next day, you do fewer pushups. That's the way it is. But it depends on what your GOALS are. If you are trying to build strength and muscle, then rest periods are required. Some people seem to think that working out IS the goal. If you think working out every day is good and you can't think of anything better to do with your time or energy, then go for it. But you are probably wasting your time, at best. But for most people, the question is: how do I get the result I want the most efficiently I can? If that's the question, working out every day is never the answer, unless you are talking about super low intensity. For example, you might become the best walker you can be by walking every day. The problem is that intensity is what causes the body to change. And intensity is also what mandates recovery. If you compare your body sitting on the couch to doing an hour of some kind of workout, yes, you'll have a nicer, more muscular body. And, while you body is able to increase its recovery ability SLIGHTLY with work, your ability increase muscle mass and or strength or reduce body fat is massive, in comparison. So if working out is your goal, go for it. But if reaching your goal of more muscle, less fat, etc., is important, then an actual, rational program of exercise and recovery will get you there. And its not like there is any mystery as to figuring out how much recovery an individual requires. You start them on a 3 day a week program and if they stop gaining, its probably overtraining. Add rest days and proceed. People are thumbs downing your video because its kinda dumb, my man.

[@RedDeltaProject]

If you think intensity is the primary objective in your training. you're working with a very limited tool box. And I agree, working out should not be the goal, but rather creating that stimulus should be. And there are many different types of stimulus you can create, of which intensity is only one ingredient you can use. You're not wrong, but you're only right in a narrow set of circumstances.