Recovery time

  • Posted by a hidden member.
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    Apr 07, 2011 12:17 AM GMT
    I was wondering if anyone has a problem with extended recovery/ recuperation time from workouts?

    I had quite a long layoff period & am hitting the weights again pretty hard or trying to. Im finding my recuperation time is a couple days for each body part worked due to lactic acid build up & soreness, etc.

    Due to this ive only been able to hit each body part 1x a week & has hindered my cardio activity also. Id like to atleast hit upper body twice a week & lower body 1x a week because my legs grow to dam fast.

    Any suggestions? Am i just rushing things & not being patient enuf or what?
  • Posted by a hidden member.
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    Apr 07, 2011 12:35 AM GMT
    It might just be a little of both.

    When you change your workout up or increase the intensity there is a period of adjustment and you will feel more sore than normal. Usually 48 hours is needed for complete recovery, but you can workout if you still have mild soreness. You can help shorten the recovery period by keeping adequately hydrated, making sure to warm up before and stretch after, and taking L-glutamine. It's a non-essential amino acid that has been shown to shorten the recovery and repair time from intensive training.

    The other alternative would be to lower the intensity of your workouts, but it sounds like you want to keep the intensity higher.
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    Apr 07, 2011 12:38 AM GMT
    redbull saidAny suggestions?
    Be patient.

    redbull saidAm i just rushing things & not being patient enuf or what?
  • MuscleComeBac...

    Posts: 2376

    Apr 07, 2011 12:55 AM GMT
    My personal experience is that you'll actually grow significantly stronger, and make better size gains (lasting gains) by working each body part once a week.

    In truth, your stabilizers come into play sufficiently on back and chest and shoulders so that you're hitting them twice a week (ancillary, granted, but sufficient to give you reason to give them more rest).

    I'm convinced that real growth happens through recovery, and the varied attention to each group afforded through this approach means you truly only need train them once every seven days. It lets you push a little harder, and spend a little more time working each group from a variety of angles.

    Everybody has something that works best for them, but nothing has worked as well for me as this approach. I rejected it in my earlier days of training, and only after a long, long layoff and coming back to it late in life did I realize what tremendous benefits there are to this method. I truly wish I'd practiced it at the start, I may never have been away from training so long.

    For what it's worth, here's the split I prefer

    M - a.m. cardio p.m. chest
    T - a.m. cardio/core p.m. back
    W - a.m. cardio p.m. legs
    TH - a.m. cardio/core p.m. triceps
    F - a.m. cardio p.m. delts
    ST a.m. cardio/core p.m. biceps
    SN - rest - no lifting

    You can work this split according to what you prefer. I like the first day back to be a bodypart that needs that added boost of energy and push that you get from coming back fresh. Just give upper/lower push/pull at least two to three days between approaches. e.g. no back followed by biceps the next day, etc. On weeks where I feel like I need an extra day of rest, I'll take Wednesday off, push legs to Thursday and do tri's and delts together on Friday. On crazy days where schedule won't permit an a.m./p.m. workout, I'll do an a.m. workout with core at the end, and get cardio through a quick early evening swim or kayak or paddleboarding. No carbs (particularly grains) after 5 p.m. as this interferes with restful sleep, and can cause joint inflammation at night. Adding some casein to your diet as a pre-bed snack (one hour prior to bed) such as cottage cheese, and you'll see added benefit to both keeping you in ketosis and helping your sleep better.
  • brendanmuscle...

    Posts: 593

    Apr 08, 2011 2:07 AM GMT
    Yes, although it was not due to choice really.

    Late September, i had surgery on my right distal biceps tendon- i tore it doing deadlifts. I was forced to take a layoff and ironically, after i healed, i've made the best gains I have in years....

    I do like taking 4 consecutive days off from the gym every 6 weeks though, or, sometimes i wont take 4 days off in a row but i will take an extra day off here and there.