Swimming seems to help me recover & sleep better.
I need one day where I dont step foot in the gym.
Another “rest” day is cardio only.
5 days of resistance training is plenty for me. PPL rotated.
Tomorrow is completely off and I am ready to do no exercise!
For me, what I NEED definitely changes based upon if I'm in a calorie surplus/deficit and if I'm on just TRT vs some extra goodies.
That being said, my work schedule is such that I usually get 4-5 workouts in per week.
One day off when on a cycle is usually all I need since I seem to recover quickly,but if I need to days off I take it!
Over years of training you learn to know what works for you as an individual! Same w exercises!
I was doing 6 days a week in gym, with SUN being rest day.
Then yesterday and today (and SUN) I did, and I am skipping my workouts, listening to my hurting skeleton and ligaments.
A well needed 3 days of rest to recharge. Always a good thing... Still doing my daily 30 minute walk around the hilly neighborhood roads...
It's all going to vary from one person to the next, it's also going to change for the same person over time and depending on training, eating and sleeping. It's also going to vary depending on what's going on outside of the gym. Probably not quite the answer you're looking for, but listen to your body. Optimal use of rest days comes from experience. Over time you'll figure it out. Everybody would love to just plug into the perfect formula for diet, training and rest, but it just doesn't work that way.
I personally don't stick to a standard set days on/off routine. I have a set training split and rest days are as needed. Sometimes that's 2 days on then a day off, sometimes it's six straight days on. It's foolish to take a day off when you're up for training just because you're "supposed to", just like its foolish to train when a day off is needed just because your "supposed to".
My rest days change as much as every week and vary from 1 to 4 days off. I have even skipped a week when I felt my body telling me so.
All the research in the world isn't going to mean shit when it comes to days off and what your body needs in terms of rest at any given time.
Once you learn to listen to your body, you wont have to ask this question. It takes time but everyone who stays in the game long enough learns what works for them.