when training for a contest is it still okay to take an extra day off if you feel that your body needs it? like today my hamstrings are rather sore from some deep heavy squats on quad day. i need to reassurance so i dont feel so guilty if i decide to take the day off.
thanks
ben

I would say that taking a day off would be good for you. Especially if you're still a little sore. If you're on a precontest diet, then you don't want to overtrain while calories are restricted. So, take the day off and recup, then hit it hard the next day.

I agree with Smitty. As you approach a contest date and are restricting calories, carbs and fats your ability to recover does diminish. Listening to what your body is telling you is a good idea - it is a bad time to "push through" any pain or discomfort that could lead to an injury. You want to keep the intensity high, but your overall volume may decrease. That could mean fewer total number of sets and exercises and/or frequency. Extra stretching is a good thing to add in and can help prevent injuries and help enhance definition. Good luck!

I know how you feel. I always feel like I'm cheating when I take a scheduled day off. A fair remedy may be to do some type of active rest such as a slow jog or walk in the park or train light abs, forearms, and calves if you must be in the gym. Just recently I have been able to admit that I have an overtraining problem especially when it comes to pre-contest. Now that I am off season there have been a few days in which I have been simply too sore to train due to heavy lifts earlier in the week. What I found is that by reluctantly taking the scheduled day off I came back refreshed, rejuvenated, and ready to rock. Take the day off you will wake up the next morning pleasantly surprised.