Bored on off days. help? program Example.
My trouble is that im getting bored on my off days and want to go to the gym but I know I need days off. I go three times a week with a day between lifting days but would like to know what to do with the other days of the week? what can/should i do to stay active that wont stress recovering muscles too much. Ive been hiking and doing some HIIT running but its not easy to do after a day after heavy squats.
Here is an example of my program
I like to alternate DAY 1 and Day 2
Heavy Squats 4/8
Overhead press 3/8
Dead lift 4/8
Chin-ups To failure
Light/moderate squat 1/20
Heavy Bench Press 4/8
Heavy Barbell Row 3/8
Heavy Calf Raises 1/20
Moderate Squat 4/8
light/Moderate Bench Press 1/20
Incline Curls 3/8
Close Grip Bench Press 2/10
I just got back into lifting so i dont feel like im over training anything and will drop back down to 2 days a week after a weeks. i eat plenty and am making weight and size gains and progressing to heavier weight every week.
I'm not sure what your goals are, but if you are an athlete I would recommend Yoga or something that will improve your flexibility. You won't burn a ton of calories, it will greatly contribute to your mental health and you will obviously gain a ton of flexibility which is why most athletic injuries (the ones on the field) usually happen.
Like I said, some people think "Yoga" is gay, so if you have misgivings about doing it just find something that will make you more flexible.
Hill sprints/sled drags/push prowler.
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