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Built By Science Daily Trainer: Day 14, Active Rest

Rest and repair are essential for muscle growth and development! Use these strategies to get the most out of your active rest days.

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If you're serious about your time in the gym, you need to be just as serious about your time outside the gym. Adequate rest is essential for muscle recovery, repair, growth, and development. Without ample rest and smart nutrition, you simply won't build the body you want. Use these tips to turbo-charge your rest days.

Downshift, But Stay Active

One of the best things you can do to facilitate recovery between training sessions is low-intensity cardio. Not only does this help flush metabolic waste from your muscles, but it also builds capillary beds to the muscles.

If you want to build a big, strong physique, low-intensity cardio can give help give your muscles the nourishment and the blood supply need to thrive. Perform one 30-45 minute session of low-intensity cardio on your rest days.

Get Some Sleep!

Recovery begins and ends with sleep. If you aren't getting at least seven hours of sleep per night, you're not going to recover adequately. Make this a priority going forward.


Hydration is essential for performance and recovery. A good goal is to get half an ounce of water per pound of body weight per day, or one ounce per kilogram. If you're a 200-pound guy, that means you need to drink 100 ounces of water or more per day.

Take A Power Nap

If you struggle sleeping enough at night, or you simply want to augment repair, try taking a 30-45 minute nap during the day. Not only will it expedite recovery, but you'll also be more focused and alert for the second half of your day!

Recover With Mini-Circuits

To maximize repair between training sessions, do little things at night to help you feel better and recover faster. This could be light static stretching, foam rolling, or even some light yoga.

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