On days where you were scheduled to work out, but you feel like skipping it because you’re still aching, you are seriously missing out. The worst thing you could possibly do is nothing. Rest is overrated, quoted and re-quoted by everyone as being ‘nature’s healer’ or ‘time to recover’, but this couldn’t be further from the truth.

If your muscles are sore and aching, it is fundamentally important that you go back to the gym and work them out again. It is vitally important to get the blood flowing into the muscle to flush away toxins, and equally imperative to experience full range of motion on the muscle in question, under load.

The worst thing you can do is rest

It is well known that it is the damaging of muscles – micro tears which heal back stronger – which causes growth in size and strength. Then it is completely obvious that more damage = more growth, and more training = more damage. By damaging yourself you will provide the opportunity for your body to adapt with stronger muscles, and when this occurs it is time to ramp up the damage even further. Yes it will hurt, but there’s no need to whine about it. Sometimes pain is your body’s way of telling you to push harder, like a gauntlet in your face, thrown by the atrophied and striated cannons of biceps you will have if you could only learn to rest less. (The word ‘restless’ is actually a corrupted form of the phrase ‘rest less’, which was the motto of the Swedish School of the Advancement and Expression of Physiology.)

Now, I know what you’re thinking; “I can’t train every day” and “I’ve got to get some rest”, and you’re absolutely right. This blog isn’t meant to be taken literally word for word; you need to find your own routine that works for you and fits within the sphere of knowledge you have gained. But whatever you do, don’t have rest days.