Include Rest

Wait a minute; this is a book on training, right? We can't rest-we've got too much muscle to build and too little time! Well, that's precisely why we need to rest. You must plan recovery time into every training session and weekly routine. Rest includes plenty of passive recovery like sleeping and eating and some active recovery like playing a sport just for fun, not competitively. Passive recovery allows the muscles time to grow and heal from the damage created during grueling training sessions, and active recovery can prevent or decrease physiological and psychological burnout. Include rest days in your weekly training schedule. Get plenty of rest, and you'll have the energy to incorporate these new training suggestions and take your training to the next level.