a) eat a lot, I mean a lot. Even if you are working different muscle groups, you may need 48 hours of rest between each workout day, depending on your own personal recovery abilities. I have been training in martial arts for 7 years, I’ve been going to the gym for 8 months now, and I started at a solid twice a week at the gym because my body is pretty used to heavy stress. Thanks. I do a bit of cardio every day, 20 mins sprint interval jog or hour cycling :). I’m trying to lose weight, and using weight lifting as a means to an end. It’s what I put in my 6x6x6x Routine http://leanlifters.com/more/6x6x6.html which is what I recommend for most people once they are beyond the first year of lifting (for the first 6 months or so I recommend Full Body Attack http://leanlifters.com/more/fullbodyattack.html ). @Faizal – If you are just starting out, you probably only need one day of recovery between full body routines, if you are eating right, getting good sleep, and relatively young. But you are a true beginner and don’t worry about it. Even if you're an extremely experienced athlete, if you're continually pushing the envelope you need to consistently focus on recovery strategies. Using 1:1 work:rest ratio..afterwhich I’ll get exhausted but satisfied. However, with efficiency comes higher volume and intensity, which means more experienced trainees can also incur greater amounts of cumulative muscle damage than new lifters. Losing muscle will slow your metabolism and make it harder to keep fat off. Your body needs raw materials to repair tissue damaged by intense training. I’m a newbie so please, go easy on me :), Any advice would be appreciated..thanks :). I do bolieve that light excersize of the muscle groups can help a great deal in between training sesions just to keep the blood flowing and flushing the muscle of lactic acid etc. – for your point #2, are you saying 2 days of lifting (upper body), 2 days of heavy leg work (lifting) and 2 days of cycling? Protein The military has been doing pushups daily for many, many decades so that’s not inherently a problem. Physiology of Recovery Muscle recovery occurs during and primarily after exercise and is characterized by continued removal of metabolic end products (e.g., lactate and hydrogen ions). You may have heard that your muscles are ready to be trained again after 48 hours of rest. please i need help Ive been working out for ages and im not getting anywhere, but i heard if you work out one body part a week you will get results but you wont get strength? I concur with your conclusions – in the beginning due to the incredible overload placed on a beginners muscles I believe a full 6 days between training the same muscle groups is required. Recovery is an essential component in the complete muscle-building process. Muscle recovery time can vary, but exercise-induced muscle tears usually heal within three days. Endurance exercise for 30 minutes or more 3 times per week is great aerobic activity. You can certainly do RDLs and other hamstring/glute movements. (at my age is regaining size a reasonable goal?) The muscle recovery phase after a workout is when your body rebuilds and re-energizes your muscles. Growth Surge keeps you back on training on time when you use supplements for muscle recovery after your workout. DOMS can be avoided after weight lifting if you stretch the muscle groups thorougly and this will allow you to work out in about 48 hours I’m 18 years old i workout 6 times a week, Monday Bicep/ Back Cycle in periods of lower-intensity training and even time off from the gym, both for your physical as well as mental health. Premium Formula to Fuel Endurance, Hydration, and Recovery. Tuesday Lower Abs Get the latest posts and news delivered right to your email. "Recovery requires not only time, but also proper nutrition and supplementation. friday-lowerboday(am) Good article. For a guy like Capurso, who needs 26 hours in his day as it is, sleep gets shortchanged all too often. But if this is the case, can I only do cardio every 3 days then? Recovery Thing is, I get concerned when I'm waiting 10 days between workouts because of the soreness I experiance. You mentioned chest and biceps – those are typically what guys want to work on, but please do not neglect your back and legs. In this regard here are some recommendations for the time needed for muscle recovery. Recovery is the utmost important, cause what it all boils down to is whether or not you’re going to be able to put up that extra 5 lbs or squeeze out that extra rep or two during the next workout. Is it a bad idea to do, say, elliptical the 48 hours after I do legs? But here are some comments Check out the forums at http://leanlifters.com/forum to see if the discussion there would help you with that. hey my name is Matt and i got told so many workouts, but i just wanna get the right one for me, i used to work out 6 days a week Sunday rest, and i worked out my body part twice a week i didn’t get any results i still weight 75 kilos, but now im doing one muscle group once a week, so Monday legs, Tuesday chest and triceps, Wednesday shoulders and traps, Thursday back and biceps, Friday abs and cardeo running bike etc. I won’t try to convince you that muscle is sexier than fat, but if your goal is to gain both then W – off S, S – off. The weights I use are adjustable flats weights on a pully system I think it is a Maxium 3500 machine. Sometimes your body handles its work load the same way you manage your own work. At the very least, if you’re working hard with heavy, compound movements, try not to work out more than 2 days consecutively without a day off. I’ve recently stated to take creatine supplements. So even without resting, if he’s working those calves all day long, they will grow. "If the end goal is to get bigger and stronger, for some people that may require cutting back on your gym time to guard against overtraining," says Capurso. I have gained 15 rock solid pounds quite easily and I’m starting to wonder if I have not just been lucky. But two weeks? wed-rest It appears optimum from my experiences for more intermediate and advanced trainee’s. in between workouts do body weight excersises such as triangular pushups, sittups and dumbell lifting. Both strategies should help you prepare for better shuteye. You see many athletes today working their muscles on foam rollers, and for good reason. As far as sleeping goes it is very important. Furthermore, full recovery is necessary for optimal competition performance."1. Recently I decided I wanted to build more bulk, especially in the arms and chest, and have been reading about giving muscles time to rest, and pushing muscles to “failure” level. Your email address will not be published. To read Darrin’s take, click here. Or does this only apply to anarobic exercise? Just make sure to lift weights as well so that you’re not losing any muscle while you lose fat. i always try to relax a certain muscle group depending what day in the mornings but in the evenings its always running and one day off. Mo/we/fr, rest days inbetween, weekends off. I didn’t know it was bad to hammer away at the same muscles. On a rest day, trade in your dynamic, high-power weight-lifting exercises for isometrics: gentle, controlled stretching and strength-building moves. - Craig Capurso. Few other things that help is cooling the area right after intense training. Works well for me. Is this ok since I have 3 days off every weekend or should I rest on Wednesday and repeat workouts on Th-Fr? I work out (cardio, High impact step and floor aerobics) 6 to 7 days a week for about 40 minutes to an hour each day and I have recently added strength trainning to my activities. 5) I have tried dropping down to once per wk, increasing intensity, but this seems to increase the tendon problem and has had no noticeable positive results, so I am back to twice per wk. Required fields are marked *, Notify me of followup comments via e-mail. is the right way to build muscle? But regardless of your situation, you body still needs it. Creatine has been shown to boost strength and muscle mass when used in combination with resistance training. Hey all, This is my first post here, so don't crucify me if this has been asked before. If your body is using all of its rest, energy, and fuel to repair your muscles after Monday and Tuesday, what good will your workout on Wednesday do? When you train your muscles too early, you can interrupt the recovery process. One day I work weights hard, the other four days I do treadmill, stepper, etc. It shows that each of us is unique, because I have the opposite effect on recovery when I do more strict splits. But you are clearly right about the importance if eating right. Stretching to prevent or reduce muscle soreness after exercise. And it takes time. (Unfortunately, I have had to take off a month, due to various operations.) @roberthaynes – generally, if someone is just starting out, and are fairly young (<50 yrs old or so) and in generally good health (not under a doctor's care for anything), then I would go with 3x per week, full body workouts, taking 1 day off in between each workout. @Riccio – sorry to hear about the accident. Obviously nobody can give you concrete advice over the internet after such an accident. but what about this sequence of days: cycle, legs, upper, off, cycle, legs, upper, off, etc.? Once a trainee is a few months in and the resistance increased at each workout becomes less, the less recovery time I feel is required. It’s all a matter of degree, but if you are trying to burn calories, that implies a desire to lose fat (or even overall weight). I have been doing chest and backs on mon/thurs, then bis/tris on tues/thurs. A shake is … On my “muscle” days I drink a protein drink (Muscle Milk) about a half hour before the workout, and another drink after the workout. Hello, – at your age, REgaining the size you were two yrs ago is very reasonable; gaining MORE size than you had 2 yrs ago? For many people, three times in two weeks for each muscle group can work well, but many people also show great results working each muscle group only once a week. T – lower Ambitious lifters often drive themselves hard in the gym—sometimes too hard. When you don't let your muscles recover, you lose strength and you risk injury. Recovery time? Everyone around me sees it as weakness and I’m starting to think that way too: what is wrong with me, and how can I fix it? Don't forget fats, either; saturated fats help maintain optimal levels of testosterone in your body. If you are young (like 20) then you might be able to take it for a short time but I doubt it. In fact, it's rare to find a longtime lifter who trains the same way he did in his 20s, in part because the body requires more time to regenerate. @Davey – gifted? Nutrition, adequate sleep and proper training methods make a difference in how fast the muscle will recover after training, but most bodybuilders need at least 48 hours to regain strength. If i find the arms aint had enough work il chuck in a arm workout. If you’re just forcing yourself to workout when you think you may need some rest than you’re obviously doing something wrong. 1. I think to talk about your individual scenario you should take this to the forum: http://leanlifters.com/forum . That’s your body telling you it has been broken down and needs time to recover. Recovery Time, and speeding it up? Lastly, I don’t see “chest”. If you are doing 3 sets with 6 reps in a heavier growth program, then un block Saturday and do a monday – friday upper body and a tues – saturday lower body. If you do The Big 7 then you will get PLENTY of arm work. Many advanced bodybuilders do train 5 days per week hammering away at smaller muscle groups. at your age, I would recommend 3 days between muscle groups, so, for example, if you are lifting heavy for legs on a monday, then no strenuous leg stuff until thursday. For most genetically average people, twice a week is plenty, and I agree that 3 times every two weeks works well. Recover like a champ and grow like a pro with these 8 tips! If muscle soreness is getting you down, take it easy for a little while and stretch it out. For the most part, the answer is “no” but keep in mind that some muscles are really hard to isolate. 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