This one's going to be a short post because its pretty simple.
1 rest day is, in fact, MANDATORY, for everyone!
First of all, if you don't feel like you need at least 1 rest day/week, are you really training hard enough? Of course, you may be one of those guys who do one lift a day (or OLAD, for short), which is a method that can work. However, even then, you will need a day where you reduce tonnage compared to every other day. Sorry, but this is how the body works. Fully recovery requires at least 48hrs. If you don't have this recovery period at least once a week, you are constantly performing at fatigue and masking your fitness, which essentially means you deload more frequently. So think about whether or not the frequent deloads are for you. But I see too many people training way too often that I felt compelled to make this statement.
Also, even the pros (like, international level lifters and athletes), have at least one day per week where they greatly bring back their training volume and intensity, in effect a 'rest day'. Of course, the marginal benefit these guys get from training that extra day is justifiable when 1) you have elite genetics, 2) you're on steroids and 3) you have a world class coach, AND 4) playing a sport is your literal job. If you think pros don't take rest days, keep in mind Olivia Reeves became an international competitor training 4 days per week...
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