Big Man On Campus Week 1, Day 7

Fuel your muscle-building goals with a day of active rest. Get big and stay shredded with these recovery options!

Big Man on Campus is all about building muscle. Active rest may seem counterproductive to this goal, but it can help boost your gains by spurring recovery, improving cardiovascular endurance, increasing blood flow and enhancing overall conditioning.

Active rest is also a perfect way to do something social, healthy and fun.

Schedule. Track. Succeed.

The Choice Is Yours

Today, you have the power. Active rest should be fun and engaging, so the activity is up to you. Pick something you love and hit it for 30-to-60 minutes.

I like to stay out of the gym on my active rest day, but feel free to hit the treadmill, work on a lagging body part, or bust out a full-body pump workout.

Here are some guidelines for each of those options:

Cardio ///

Go hiking, swimming, or skiing; play a sport like flag football or pick-up basketball; or study on the treadmill if you need to kill two birds with one stone. Whatever activity you choose, aim for 30-to-60 minutes of medium-intensity cardiovascular exercise.

Lagging Body Part ///

If you're looking for an alternative to cardio, use today to bring up a lagging body part. If you've got a particularly stubborn spot, head to the gym and hit it with extra focus.

Don't go overboard: Train the lagging body part with 3-to-4 exercises, 3 sets per exercise, and roughly 10 reps per set. Get a solid pump, but don't exhaust yourself. Remember, you're back in the gym tomorrow.

Full-Body Workout

If you can't resist the iron, try a full-body "pump" workout. Choose a fairly light weight, keep your rest times low, and hit your entire body. Don't lift as heavy as possible. Keep yourself metabolically active.

Think of this workout as a combination of resistance training and cardio. Circuit training is perfect for active rest, or try the sample workout below.

Active Rest Workout


Bookmark and Share

Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
8.8

Out of 10
Excellent
88 Ratings

8

Comments

Showing 1 - 8 of 8 Comments

(5 characters minimum)

      • notify me when users reply to my comment
hc7793

Rep Power: 0

  • rep this user
hc7793

What did everyone else doing this program do as active rest? I'm thinking of hitting the gym and do the exercise that are on her

Oct 31, 2012 9:04pm | report
 
UsedTooBeSmall

Rep Power: 0

  • rep this user
UsedTooBeSmall

Same as you!

Dec 22, 2012 1:41pm | report
AlexSyed1

Rep Power: 0

  • rep this user
AlexSyed1

Hey Steve, my weak point is my chest but I dont want to train chest 2 days in a row. Is it ok to swap the workouts around?

Nov 27, 2012 2:52pm | report
 
Ajus

Rep Power: 0

  • rep this user
Ajus

How you solved your problem ? I have the same problem. My chest is weaker than other body parts. Thanks.

Dec 26, 2012 8:37am | report
Aceribby

Rep Power: 0

  • rep this user
Aceribby

I feel doing push up in between sets of chest day is really giving me that extra pump to help grow n strenthen my chest because i feel its not my weakest body part but just the hardest to really grow like show like when i flex looks pumped but just relaxed i feel it is alot smaller then what i can pump out

Jan 26, 2013 7:55pm | report
aproctor

Rep Power: 0

  • rep this user
aproctor

basketball

Feb 15, 2013 7:07pm | report
 
10cgammill

Rep Power: 0

  • rep this user
10cgammill

I guess I'll hit those campus nature trails

Article Rated:
May 13, 2013 8:43am | report
 
nounou19

Rep Power: 0

  • rep this user
nounou19

Where is Triceps exercise?

Oct 10, 2013 2:02am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 187.39 lbs
  • bf: 12.0%
Showing 1 - 8 of 8 Comments

Featured Product