Over Training and Recovery

  • Posted by a hidden member.
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    Feb 24, 2013 6:06 PM GMT
    Can anyone provide some suggestions on how to best integrate recovery into a workout routine and avoid over training?
  • Hunkymonkey

    Posts: 215

    Mar 10, 2013 11:06 AM GMT
    The quick answers:
    1) Do less work sets. 2 to 3 is a good maximum. Set a goal to get out of the gym in 60 minutes, even on a full body routine.
    2) Avoid exercises that repeat similar exercises you already do for a body part. There is NO need to do six different exercises in one day for your pecs, for example, yet I see guys doing that all the time.
    3) Take a day off between workouts. Every other day if you are a novice, or every 3rd or 4th day if you know what your are doing, depending on your routine.
    4) Take a post workout recovery drink with up to 40 grams simple carbs, like dextrose immediately after training. It is okay to take protein with that. If you can't find it, order some online. http://www.truenutrition.com has great prices on bulk supps. Eat a real meal 60 to 90 minutes later.
  • Posted by a hidden member.
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    Mar 10, 2013 1:23 PM GMT
    Thanks for the advice
  • Posted by a hidden member.
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    Mar 10, 2013 7:51 PM GMT
    I like to over train on purpose, then take a few days off.
  • Medjai

    Posts: 2671

    Mar 10, 2013 7:59 PM GMT
    Give each muscle group a couple days to recover, and cycle groups. Also, give yourself a day of no gym to allow your whole body to catch up. It's what I do...