Minimum of 7 but lately it has been more. If you workout correctly, you will need more rest. Remember that muscles grow on rest days.
Discussion
Minimum of 7 rest days? You’re taking a break?
No I just need more rest. Your recovery isn’t a fixed number of days but depends on various factors. The biggest one is genetics. I have average genetics so it takes longer for me to recover. I also struggle to get 8 hours of sleep. I usually get 6-7 hours so it takes me longer to recover. Stress, diet, and hydration also play a factor. If you’re stressed, your cortisol goes up which pushes testosterone down.
This is a great channel to follow. The guy looks at scientific studies on training and recovery.
