Please help!? When it eventually stops working (and everything does eventually stop working), then we can talk about what to change. Thankfully, CBD can help with this You may have heard about Type I, Type IIa, and Type  IIb muscle fibers.  Well, we’ll skip the physiology class for now and let’s just call them “fast” and “slow” muscles.  Fast muscle fibers are designed for explosive movements.  Sprinting.  Jumping.  Powerlifting heavy weights.  Generally, these muscles require more time to recover between workouts (and between sets, but that’s a different topic).  The slower muscle fibers are designed for endurance activities – jogging, for example.  And they take less time to recover. It is a safer and more effective way to return to lifting heavy weights. That is one of the most important questions for any lifter – whether a newbie or a competitor.  Unfortunately, it’s also one of the hardest to answer. Your email address will not be published. Thursday: Legs & Chest As for exercises, these are all you need: I remember when I first started bodybuilding at 30, my trainer never mentioned recovery time, and just stuck me on an intensive full body workout 3 times per week. Or a “pulling” day, a “pushing” day, a “squats” day, and a rest day (then repeat). If i can’t lift the same weight is that good, or i didn’t have enough rest? @Cassius – it’s pretty hard to say, based just on what you wrote. Friday: off b) add more lifting volume. Friday: Back & Biceps, I only do Full Squats 4 sets…80,100,120,140kgs (20,15,10,5 reps) i want to have big and strong legs so i can bench heavier… My main goals this year is to be able to do 10 clean muscle ups on bar. Part of this is just because you’ve now been lifting for over a year – either way, you are probably strong enough now that most muscle groups are going to need several days rest. and burn about 350 calories . More advanced trainees might be able to get away with more workouts per week. But overall, for making up your own routine, this is pretty good. I usually say people starting out – regarding of age – should start with full-body workouts – do all muscle groups in each workout and workout 3x per week. Maximal lifting days mean you will need to sit and rest for one to three minutes between weight sets, breathing deeply while maintaining good posture to make sure the diaphragm has full range of motion to get the most air into your lungs. [2] Everytime I do my legs my recovery time is at least 3 to 4 days and very painful. My questions are these. Darrin, 2 | 45,211 views, Powered by WishList Member - Membership Software, In line with your experience level, you will likely modify your routines over the years.  The worst thing any newbie or beginner can do is jump into split routines.  You really need a, If your routine calls for you to isolate particular muscles, then you can lift more frequently.  As long as you use different muscles in each workout.  For example, if you did legs one day, you could do chest the next day, then back the day after that, then shoulders, then arms, etc. Rest 5 min betwenn sets. people say my regime sucks but ive been making gains so should i stick with it or change it up? Another thing I learned that afforded me so much quick improvement, was taking the same number of grams of protein supplement per day, as my body weighs in pounds. I guess time will tell on that. You can refer to my March 27th post and see if you have any advise for me . Day 7; legs. This muscle endurance protocol will build up glycogen stores in the muscle cells. Any of the following: ongoing joint pain, loss of motivation to work out for more than a few weeks, no longer getting stronger, gaining fat, etc. I’ve followed your advice & I’m seeing great results! How do you know if it stops working? For a guy like Capurso, who needs 26 hours in his day as it is, sleep gets shortchanged all too often. I should be able to burn fat okay without it, but would it help much to use it while dieting? This means you could train your legs on Monday, and not touch them again until the following Monday, allowing 6 days of recovery time. Enjoy! Just wanted to say that I’m impressed that you follow-up with all these replies to a 3 year-old thread. Consume a mixture of protein and carbohydrate within one hour of weight training. and workout 6 days a week.  In practice, that’s very hard to do in a pure isolated fashion.  For example, deadlifts use a heck of a lot of your muscle groups!  In fact, all of, Forgive my presumption here, but I bet you are not making your workouts as intense as they need to be to see sustained progress.  I say this with confidence, because I see it in 99% of the people at every, Some notable exceptions:  1) newbies; 2) endurance workouts (like metabolic workouts or. You are essentially doing an upper-lower-upper split, with a 5 day cycle. -DAY 7. 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. However, where are squats? Im 6’1 at 195. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. My chest days consist of flat bench , incline bench , flys . The older you are, the longer it takes to recover.  It can be more complicated, but let’s leave it at that.  How much longer?  Well, that depends on your workout.  But it’s not like a 50 yr old takes twice as long to recover as a 25 yr old.  It’s more like 50% longer. Bars, The Big 7 – The Seven Most Important Weight Training I currently train 5-6 days per week , 40 minutes cardio ( eliptical ) I do about 3-3.5 miles in the 40 min. It's important to keep changing up routines to produce gains, but maintaining a rest/recovery cycle needs to be part of every bodybuilder's plan during and after the workout. For my back and biceps I do: Deadlifts 4 sets…60,80,100,120kgs (20,15,10,5 reps), pull ups 4 sets of 10 reps slow and control, reverse grip Yate’s row…60,80,100,120kgs (20,15,10,5 reps), EZ bicep curls 2 sets…I do 21’s on my first set 30kgs, then normal curl 40kgs 10 reps, alternate dumbbell curl 2 sets…10,15kgs each side (12,8 reps), single arm dumbbell row 2 sets…17.5,20kgs (15,10 reps), Tbar row 2 sets…70,90kgs (20,15reps), For my triceps and rear delts I do: Standing dumbbell extension 6 sets…17.5,20,22.5,25,27.5,30 kgs (50,40,30,20,15,10 reps), incline EZ skull crushers…20,25,30,35kgs (20,15,10,5 reps), normal dips 3 sets of 30 reps, side lateral raises 3 sets strict form each side…5,7.5,10kgs (20,15,10 reps). Sign up today and get our power-packed ebook, "3 Months To A New You", in easy to read PDF format! Do I need more rest between workouts ? With sore/fatigued triceps you’ll probably find that you have to use your pecs more (so, from a strength perspective you might be weaker but from a mass-building perspective you’ll probably get more chest muscle activation). Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. ]  Actually you could even do a test to see how intense your workouts really are.  If two days later, you can lift the same weight for the same exercise for the same reps, then you most likely weren’t at maximum lifting intensity the previous workout. * £28.58 Buy 1 Get 1 … Two places you can look for specifics: Jim Wendler’s 531 and also anything by Juggernaut. 1.5 mile run/push-ups/inclined feet push-ups/chest/triceps/abs Along with my physical job of catering aircraft, I felt exhausted much of the time, especially after each workout, as I was also going to failure most of my sets. Before the first repetition, take a deep breath. Joins feel better, energy level stays higher. I would say I do about three different abdominal workouts (three sets each) for each day. Honestly it depends on whether you take supplements or not and how often and how many. For example, an upper body day, a lower body day, then a rest day, then repeat. It’s holding back my overall progress. Bodybuilders rotate between muscle groups every workout to allow for this recovery time. This would be for the bench press only. I have worked so hard i have developed some tendonitis…. -DAY 6. UP TO BOGO 50% OFF Optimum The Truth About Muscle Recovery Time – Short Version I feel like I understand nutrition and feeding the muscles properly, but I have always been in the dark with sets and reps and what’s right for me. But perhaps what you are just wondering if in a calorie deficit, do you need more recovery time? Thanks for the great advice as always. The workaround is to do 2-way or 3-way splits.  A 2-way split is usually upper body/lower body.  A 3-way split example is legs/upper pushing/upper pulling.  Or legs/chest/back.  And some people do 4-way splits by adding in either shoulders or arms.  (I recommend only 2-way or 3-way splits.). That’s getting a little off subject, but I just wanted to mention it because I always wondered if I rested more between working out, perhaps my muscles would grow faster and I would make even more gains. Here’s an article for you: I’ll have plenty of time on my hands, but I want to make sure I give my body plenty of time to recover between workouts. Now that I don’t have to worry about that anymore, I can really focus on lifting. I’m a fan of full body compound workouts, I just like their simplicity and effectiveness. The easiest way to incorporate cardio intervals is to jump rope, perform jumping jacks, or jog around the perimeter of the gym. Total Rest. Allowing muscle cells to recover properly will minimize the chance of injury and will produce maximum hypertrophy, or growth, of the muscle fibers. Im seeing slight results, but not what I was expecting. Sleeping After Breakfast for Bodybuilding, How to Build Muscle Mass at Over 50 Years Old, National Strength and Conditioning Association: "Recovery Nutrition for Athletes"; Paul Goldberg, "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward. Your overall metabolism can take more than three workouts a week, even on a significant calorie deficit. It goes away. Joints feel sore, am I not getting enough recovery time? #2: Since I will be primarily working out to burn fat (low weight, high reps), how important is nitric oxide intake here? We’re all born with a mixture of types.  But some people are skewed towards one end of the spectrum or the other.  The split can be anywhere from 40% to 60%, vs 60% to 40%.  But that 20% swing makes a big difference between whether you’ll be a champion marathoner or an Olympic shotputter. After I’ve lost what I think I need to lose, I will begin a full body workout twice a week. -Monday + Wednesday -Chest and triceps, so i will do things like bench+chest press both flat and 45degree and then i will do butterfly and some free weight exersises. 1.5 mile run/30-45 of cardio on elliptical machine(s) When I do squats or lunges, my knees take longer to recover than any other muscle in my body no matter how intensely I work it (on heavy bench my chest recovers quicker than my knees on light squats, quads and hamstrings recover quicker than my knees on squats, etc.) Three Phases Of Recuperation Recuperation is the time it takes the body to recover from hard intense exercise. As I’ve said in numerous threads (including this one) that for most people it’s a waste of time to focus on arms so much. If you want me to intro you or just direct you to some specific programs, either post to the forums or send me an email to support | @ | (without the |). I have recently started lifting weights prob a month ago. Progress does take time and don’t get too bummed out if some areas stall for a little bit. yo i do chest biceps lower back everyday for 5 days straight then take a 3 day break. Thanks for everything. *Note that although I did not mention it, I do a variety of abdominal sets in between most of my other sets on ALL 3 DAYS. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. Im 25yrs old 5’7 tall 75kgs… I want to gain muscle and strength. Types of Muscular Recovery Your muscles require additional sleep and recovery time after illness, injury and surgery. Also since I last wrote you, I started switching up my weekly routine a little bit for better muscle recovery time. This is off the topic of recovery since you are nowhere near a point of having trouble recovering. Hands on evaluation is needed. Tina Bernstein started her professional writing career in 2011. However, gains can come to a halt should we be forgetting the third phase of and the actual window of opportunity for building muscle: recuperation. On days where you are lifting slightly less weight, do some cardio activity in between sets. At age 47 I believe I need a week to recover from leg press. @kpatrick – yes I have advice. sounds awesome! And for getting back in the gym, I’d treat you as a beginner if you were in my group. You’re young so that’s in your favor. I certainly want to lose the weight before I start lifting for muscle gain, so I can see the results better. I’ve been working out on average 2 times a week followed by 36 hours of calorie surplus diet with a 3rd cardio workout preceded and followed by (+/- 18 hrs with calorie deficit) – essential I’m doing a recomp as oppposed to doing a building phase for weeks then a cutting phase for weeks. 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. Wednesday: Triceps & Rear Delts Best to be 100% focused on the chest and back, do those as compound lifts, with intensity. You’ve been a great help. Because muscle recovery is crucial to gaining mass, it is important to balance muscle overload, nutrition, and rest periods for optimal results. Day 4; arms, back, abs. If I push through it at the next workout, they will swell up and really pain me. I am going to bump up the training to prepare. In the past I’ve doubled my weight on the bench (174 body weight, 350 bench) so I have experience with heavy weights. Jimmie. I have been doing this for about 19 months and have noticed good gains , I am stronger and bigger now than at any time in my life . It takes some moderate impact on them in order for them to act up. I am retired and don’t want to become a couch potato . Sir what do you think of pyramid vs drop sets. For this meal, you want a solid source of protein along with some complex carbohydrates. I also do arms every other day alternating between drop sets and super sets for both biceps and triceps . Any information will be greatly appreciated. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature (muscle building) by muscle hypertrophy for aesthetic purposes. Hopefully someone else can respond. . 3 reps with 35 kg I believe it would be best to only use it while building muscle, but I would love an expert’s opinion. @Nina – sounds like you are quickly progressing – that’s great! That’s why I had to quit lifting before. if these are not too intense, or if they aren’t full-body, then you are probably over-recovering. Easy choice. My workout routine is: No need for me to ask any questions, because you’ve covered everything so fully in the original post and the follow-ups. Then, after 6 weeks or so, try a PPLR and see how you feel for a few weeks. Again, you seem to have done this so you might know more than me on this! But when i train chest i will be very sore for 4-5 days. Hi, this is really annoyning me, when i workout my arms , back and legs and shoulders i usually need 2-3 days to recover. I eat close to 2200 calories a day(healthy calories), take in at least 160 grams of protein(75-100 grams of whey) and plenty of carbs, along with around 6-8 hours of sleep each night, and “rest time”. and i did a few sessions and my leg have been sore now for 3 days do you think i’m overdoing it or do i just need to push thru it. Help !!!!! Tuesday: Back & Biceps N Now is not the time to skimp on those carbs! -DAY 5. You are far from a couch potato! I eat a high protein diet with protein shakes daily on days I work out . I have been advised to carb load on a Thursday night before bed (porridge or something) – would you recommend? It seems like you are a Phys Ther so you will know the difference between soreness that you can work through and soreness that needs extra rest. – Day 2 consists of a 1.5 mile run, 30 mins of intense elliptical workout, push-ups, wide push-ups, push-ups with my legs alleviated, isolated chest sets, isolated tricep sets, and lastly, a dip assistance machine with sets until failure (I can’t do anymore). I’m a real tall guy, being 6′ 7″ tall and I weigh 340 pounds now. you must be very proud of the progress you have made! The only nit I would have is that you are essentially using lats 3 days out of 5 (deads use lats, and of course so do chinups, pullups, rows; but upright rows not so much); so if it were me, I’d put horizontal rowing on Day1 but then instead of doing both chinups and pullups on Day1, I’d rotate them (do chinups on day 1, pullups day 6, etc.). By school run I meant I take my daughter to school after finishing work at 0230am. I’m happy for now, but a second opinion would be welcome! yo darren my boy wat up. In line with your experience level, you will likely modify your routines over the years.  The worst thing any newbie or beginner can do is jump into split routines.  You really need a full-body lifting program.  That said, I’ll try to step off the soapbox and simply describe the effect that different routines have on recovery time…. Exercises | 154,955 views, How Long There no way I (or anyone) could give you the magic answer via a post online but you clearly have dedication and you will continue to make progress. General guideline:  extremely intense workouts – tend towards a week recovery for those muscles; if you are just going through the motions with little intensity – tend towards a 2-day recovery (better yet, just make your workouts more intense!). Slow negatives weighted ) three Phases of Recuperation Recuperation is the time in the world 12 reps. light,! 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