Bodybuilding veteran Rich Gaspari believes off-time is the key to a top-caliber physique. In an Instagram post from May 14, 2026, he warned athletes to rest after contests to avoid physical burnout, stress, and injuries.
During the 1980s and early ’90s, Rich Gaspari cemented himself as a household name in the Men’s Open class. He pioneered striated glutes in contests and was known for his exceptional conditioning. Gaspari was the first athlete to win the prestigious Arnold Classic competition back in 1989.
In retirement, he still pushes intensity and volume. Gaspari continues to help the next wave of bodybuilders on the rise. From contest pointers to dieting breakdowns, he shows how to reap maximum gains even while away from the stage.
Rich Gaspari Says Bodybuilders Should Rest for a Week or Two After Major Shows
In the Instagram post, Gaspari warned that competitors overlook their physical and mental health when preparing for bodybuilding contests.
“Guys and girls that compete, they push their bodies to the limit. They train for a specific day, which they do multiple sessions of cardio, sometimes hours of cardio, posing practice, dieting on low carbs, restricting calories – all for that one day to go onstage, and be as lean as you can be and look as best as you can be.”
After excessive stress, he emphasized that it’s a mistake to quickly return to training.
“And, what happens is, you put your body through not only physical stress but mental stress, neurological stress. You need to rest your body after experiencing so much stress. A lot of guys think, I’m going to go right back to the gym. Big mistake. A lot of times, I would take off two weeks after a major show to let my body basically rest mentally and physically, so that I got back in the gym, I was training hard.”
While some athletes would take months away from competing, Gaspari always thought one or two weeks was sufficient:
“Some guys take off months. I never took off months. I took off a couple of weeks. I would do activities, like running on the beach, playing pickleball, doing whatever, just not lifting weights. You want your body to rest. You want your joints to rest, and you just want to mentally rest from what you just did to your body.”
“A lot of guys, and girls, don’t do that. What normally happens is, they get sick, they catch colds, or they get injured. The best thing to do, and for a lot of guys out there, is to make sure after major stress of competing, is to take off,” Rich Gaspari shared.
He added that individuals often hit the gym harder after taking a rest, allowing the lifter to achieve more progress.
“That’s the advice I can give people out there. Because once you come back in the gym after a week or two weeks, you’re going to hit the gym harder because now you’re more excited. You let your body rest and you’re able to hit the gym and make gains.”
At 63, training doesn’t look quite the same as it did for Gaspari in his prime. Nevertheless, the bodybuilding legend still trains hard. He recently discussed how lifting has changed with Jay Cutler. They both revealed that they have maintained their size with lighter weights.
Gaspari doesn’t underestimate rest’s impact on physiques. He believes taking a week or two off from the gym after a contest sets the foundation for a stronger return.
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