Bodybuilding, or weight training, incorporates rest days by rotating the muscles worked. By Rob MacDonald. Use this simple recovery workout on the days between workouts to reach your fitness goals faster. When that mindset takes over, rest days go out the window. Rather than enjoying the day off, we spend the free hours in torture, just imagining what we could do if we could get our hands on some weight. After exercising a specific muscle group, let it rest for one to two days. Doing cardio after weight training burned more fat during the first 15 minutes of that cardio workout versus starting with cardio and then lifting, according to a … That program is brutal for older guys; your recovery is likely to be slower than, say, a 20 year olds' recovery. If you're going to do cardio on your off-days of Stronglifts, consider LISS vs. HIIT. it shouldn’t really interfere with your lifting. Many bodybuilders like to do their cardio early in the morning before work or school and then go back later in the day for their weight training . If hypertrophy is your main goal, it’s wise to perform cardio on non-lifting days in order to spare as much muscle tissue as possible. The best time for HIIT seems to be at least 6 hours after your weight lifting session, but preferably placed on another day completely. If you absolutely must perform cardio on lifting days, look to … We’ve all felt that soreness the day after (or two days after) strength training or from an intense run – our muscles have been broken down and are incredibly tight from all of the heavy lifting. The One Exercise You Should Do on Your 'Off' Day. For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. Plus, if you're losing weight, your recovery is even further diminished. Unless your cardio is high intensity (think sprints etc.) May 6, 2015 Light cardio the day after lifting (especially after a leg day) can be great for recovery. I like to go hiking the day after (or even later the same day) a heavy back or leg day, helps me keep from getting stiff. If … I think that people get very uncertain about cardio … This gives your muscles a … For powerlifting, though, I think the really important thing to consider is that if you’re doing cardio on your weight training days, you should do it immediately after you finish lifting. #3 Cardio and weight training at different times on the same day For those who have the time, second best option is to do your cardio and weight training at different times on the same day. For serious lifters, rest days can be the absolute worst. We're in the gym hour after hour, day after day in order to feed our inner iron demon. 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