I am following the strong lift 5×5 workout is it any good? #2: Since I will be primarily working out to burn fat (low weight, high reps), how important is nitric oxide intake here? 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. 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. -DAY 5. I’d still recommend 3 days a week but then for extra calorie burn do something different 2-3 other days (swimming, intense cycling, bootcamps, or similar). General guideline:  just starting out – tend towards 2 days; mid-level experience – tend towards 3 days; very advanced lifters – tend towards letting each muscle recover a full week. I’ll probably lose the 100 pounds in about 3 months or so, since I’ve been really good at losing weight in the past. I figured exercising this way would allow my main muscle groups to be fully and hardly worked only one day per week, allowing for recovery time and growth. 4 Ways to Reduce Your Recovery Time Jimmy Smith, MS, CSCS January 02, 2019 • 6 min read Follow these recovery-speeding habits and gain a huge advantage in your training. I usually weigh around the 250 pound mark, and the extra weight was accumulated from sitting in front of a computer for a couple years. Learning how to speed up the time it takes for your muscles to recover, no matter what you're recovering from, will help you maintain your strength and get back to the gym as quickly as possible. 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. – purchase a program and follow it (there are many good ones, including some on the right side of this page, and they include ongoing online support) but even the free routine in 3 Months To A New You I also golf 3-4 days a week March through October , walking 18 holes when I play . Doing this from the very first through the last repetition will make a big difference in recovering to do the next set. Pro bodybuilders (especially the few that are all-natural) end up often resting each muscle 6 or 7 days before working it again.  That’s why 3-way split routines, with lots of isolation movements, are ok for bodybuilders.  But for the mid-experienced lifter, 72 to 96 hrs is usually perfect. I was impressed, and kept doing it each winter as I run a tree removal business full time spring through fall, and can’t train then. This muscle endurance protocol will build up glycogen stores in the muscle cells. Thanks , Beau. I’m conscious of over-training whilst dieting so wondering weather to workout out just twice a week (e.g. I am having difficulty increasing the number of push-ups, pull-ups, and sit-ups that I am able to do. – try to make up a new routine that gets you progress 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). So could you please recomend whether I should keep my current routine or do isolate muscle routines and if so can you tell me some exercises I can do for each muscle as I cant think of any that dont end up using other muscles anyway. Every third day or so I do some leg work in addition but I mainly concentrate on arms and chest . As far as nitric oxide, it’s crap. Note that I only get 4hrs sleep on a Wednesday and Thursday night due to work and school run then straight in the gym. @Jim – you’re a bit young, so I’ll cut you some slack about having “biceps” and “triceps” in your routines. Most older folks seem to respond better to PPRLR because having 2 rest days every 5 days just feels better. You can always progress in the beginning even with lack of sleep. Hi Darrin, I’m 62 weigh 204 and have a couple state records in the bench at 125 kg. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. 1.5 mile run/pull-ups/chin-ups/upper back/lower back/biceps/abs You are far from a couch potato! Please check with the appropriate physician regarding health questions and concerns. 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.). Types of Muscular Recovery Your muscles require additional sleep and recovery time after illness, injury and surgery. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. First off, I will lift light weight with lots of reps to burn fat 3 days a week. 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…. A post workout loaded with Jym's best formula for athlete's muscle recovery after high intensity training to refuel and rebuild. 1 muscle up with perfect form x 7 with 3-5 min rest between reps. So what I’m wondering is if I’m not getting the gains I want in my arms giving on average about 60-72 hours recovery time, is it more likely that I’m not working my small muscles in my upper body often enough, or too often? I rest 3 days, so that I am back to the 1st routine on the 4th day, taking 8 days to get two full cycles in. However, if I don’t work out my legs at all, my knees never bother me. 3 reps with 40 kg. 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. The most popular bodybuilding message boards! As you get more advanced – and you are not there yet in my opinion – you can do various splits. So do you think its okay to train my triceps on Wed and do the same intensity Chest workout on Thursday? Hi Sir Darrin I need your advice, what do you think of my new routine…, Monday: Legs & Chest I would like to build muscle mass and then after being satisfied with my new shape and definition, taper off and maintain a leaner me. I’d like to think that I train pretty intensely, I try to go beyond failure if you no what I mean. Eventually some kind of split routine works best but no need to complicate things now. Rest 5 min betwenn sets. A better and safer way to come back to bodybuilding after time off is to retrain nervous system motor neuron patterns by performing a greater number of repetitions at lower weights. -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. The most popular bodybuilding message boards! It is a safer and more effective way to return to lifting heavy weights. @Obz – I like them. Great results got big and ripped people think im on steroids (not) now i have started pull push with legs rest. For my chest I do: flat bench press 3 sets…50,60,70kgs (15,10,5 reps), incline dumbell press 3 sets…15,17.5,20kgs each side (15,12,10 reps), incline dumbell flyes 3 sets…5,10,15kgs each side (15,12,10 reps) 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. A bigger muscle takes longer to recover, but it's harder to overwork it than a smaller muscle. @matthew – can you give a sense of the # of reps you are stuck at? 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. I am going to bump up the training to prepare. Stick with it. But don’t bench press 3x/wk. Those usually consisted of about 6 to 9 different lifts and I always seemed to get stronger by the day. Tues – back/biceps I’m am now going 4-5 days with/ weekends off is that enough rest time to make the gains I’m trying to make (10lbs) without over training & working against my goal? It takes some moderate impact on them in order for them to act up. I was hoping you could give me your opinion on my workout plan and tell me if you think there are any changes i should make. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. I also do arms every other day alternating between drop sets and super sets for both biceps and triceps . The next day would be a day off and then repeat. http://leanlifters.com/repetitions-reps-build-muscle/ Day 5; off. I then start the next week on Monday doing back/bi and do chest/shoulder/tri on Wednesday and alternate those every week, getting 3 workouts of each every two weeks. 1.5 mile run/30-45 of cardio on elliptical machine(s) For this meal, you want a solid source of protein along with some complex carbohydrates. On a rest day, trade in your dynamic, high-power weight-lifting exercises for isometrics: gentle, controlled stretching and strength-building moves. Heyy darrin,Am 24,started working out 2days back,well my instructor never told me anything about about slipt work out, so i undoubtedly worked every part,legs,arms,back,chest,thats on the first day) and its been 2days now, am in lots of pain, plus my arms cant leave the stiff position. If you overtrain you run the risk of injury as well as fatigue. Should I still take a day off in between? * £28.58 Buy 1 Get 1 … 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. Spend less time recovering and more time building muscle with this research-backed creatine + carb musclebuilder. Your email address will not be published. You’re young so that’s in your favor. Hi, thanx for a great article. I like to mix my abdominal workouts in with my three days so that I constantly keep moving and maintaining a good heart rate with only small periods of rest during my workout. Bernstein graduated from the University of Southern California with a master's degree in medical device engineering and works with companies to commercialize new medical technologies. Also moderate impact aerobic exercise or even very light plyometric exercises (jumping jacks, running in place) cause my knees to need long recovery time. Looking to hit 415 as a 198 class. Tuesday: abs Required fields are marked *, Notify me of followup comments via e-mail. if these are not too intense, or if they aren’t full-body, then you are probably over-recovering. Superb health to you always. But perhaps what you are just wondering if in a calorie deficit, do you need more recovery time? The key will be recovery. 5 reps with 25 kg 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. but humans are unique individuals; if it’s working keep at it until it stops working (and all routines eventually stop working as you progress). Day 7; legs. As you can see on my routine on Wed and Thurs my question is…is it okay to train triceps on Wed and the next day back to Chest? @David – good for you for starting up again! Studies published by the American College of Sports Medicine show improved recovery of glycogen stores in muscle tissue when resistance training is combined with cardio intervals. [2] UP TO BOGO 50% OFF Optimum Save your money and buy healthy food (since that’s a little more expensive than junk food) and you’ll be much happier. Thank You , Beau Brannan. Any suggestion is much appreciated! The only thing I would caution you on is having “arms” in your workout. Since I last wrote you, I am noticing an increase in my push-ups, sit-ups, and 1.5 mile run time. Endurance exercise for 30 minutes or more 3 times per week is great aerobic activity. Do you have additional advice/recommendations for knee recovery? Thursday: Legs & Chest After a Workout. @Darrin- I am a 23 year old and ive been seriously working out for only about 4 months now. Boost Recovery Time With Better Sleep Quality rest and sleep play a critical role in fitness. I am only doing certain lower body and ab exercises to tone up for 20 mins a day. I’m a real tall guy, being 6′ 7″ tall and I weigh 340 pounds now. What would you recommend. This means you could train your legs on Monday, and not touch them again until the following Monday, allowing 6 days of recovery time. Hi Jarand – I have no idea, but it does seem unusual. 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.). Do the front lever with assistence band 10 sek x 6. I’m a 60 year old man trying to get my bench up to about 400, raw, younger, I hit 535. What can i do?? I’m 47 and have been doing full-body, one-set to failure resistance training on resistance machines: leg press alternated with row, ab crunch (I do 2 sets on this one – but that’s the only one), pull down, should press, chest press (alternate between incline and decline), dumbell curls, bicep curl machine, tricep extension machine. With each repetition in the set, exhale during the muscle contraction and inhale during the eccentric phase. Yes, I can easily lose a pound a day, and sometimes more. * $39.99 Buy 1 Get 1 75% Off Nitro Tech 100% Whey Gold, 5.5 Lbs. @Cassius – it’s pretty hard to say, based just on what you wrote. I have recently started lifting weights prob a month ago. and burn about 350 calories . I’m 23 and I’ve been training for about 18 months. 2, 6 Tips to Do More Pull-ups & Chin-ups (part 2), 6 Tips to Do More Pull-ups & Chin-ups (part 1), Whether you are taking steroids or not (hopefully not). 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… An easy bike ride, for example. Tuesday: Back & Biceps I just finished reading your article and I found it very informative. Just wanted to say that I’m impressed that you follow-up with all these replies to a 3 year-old thread. My friend Skip LaCour has some programs around that, as well as Vince Delmonte. I’ve scaled back my poledance teaching to 3/4 hrs a week. I need to lose about 80 to 100 pounds of accumulated fat (by the way, I’m 39 years old), and I want to lose it before I start building muscle. In the past I’ve did it 3 times a week and started to see gains, but couldn’t stick with it because of long work hours. Hopefully someone else can respond. Day 4; arms, back, abs. Day 9; arms, back, abs. I’ve read all your advice to other folks and I know about how much time to rest when building muscle, but I wasn’t sure about the burning fat. A biomedical engineer and personal trainer certified through ACSM and NASM, she trains clients in Los Angeles to take control of their exercise and nutrition habits. Day 8; off. 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. I advocate a beginner trains 3 major muscle groups per week, allowing a full 6 days in-between working each group, splitting the program in to Monday, Wednesday and Friday, for example. b) try moving shoulders to Saturday and then switch your current Mon and Tue with each other As for PPLR vs PPRLR.. For example, walking – absent some odd issue, you could walk 20 minutes every day no problem. Im 25yrs old 5’7 tall 75kgs… I want to gain muscle and strength. That’s where I’d start – PPRLR. For this article, we are talking about resting particular muscle groups, not about rest between workouts (unless those workouts hit all your muscles). So am I a beginner or intermedate, is full body workout system suitable for me, because i know how to sore muscle…and 3 times bench press per week is a lot…. Thankfully, CBD can help with this Other choices are a turkey sandwich, peanut butter and apple slices, or tofu and vegetables. Day 3; off. “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.” -DAY 6. Your article seem to be informative and intelligent, Exercises, Setting the Record Straight on Muscle Recovery Time, The 19 Weight Training Must-Dos For Beginners – Part 1 of i read on healthcentral.com that the average recovery time for a muscle from a workout is about 48hrs. Weighted pull-ups About an hour after your workout, eat a balanced post-workout meal of fresh foods. The easiest way to incorporate cardio intervals is to jump rope, perform jumping jacks, or jog around the perimeter of the gym. For example, here’s a non-detailed description of my routine: – Day 1 consists of a 1.5 mile run, 30 mins of intense elliptical workout, wide chin-ups, close chin-ups, pull-ups, isolated bicep sets, isolated lower back sets, isolated upper back sets and lastly, a pull-up/chin-up assistance machine with sets until failure (I can’t do anymore). Thanks for the article on recovery time – I find it’s something not spoken of enough. Exercises | 154,955 views, How Long My knees pop, ache, and get stiff after a strenuous leg workout. What would you say? My doctor told me what signs to look out for that would let me know if it was unsafe and I never saw them. Enjoy! My main goals this year is to be able to do 10 clean muscle ups on bar. Should I start lifting 3 days a week on the full body workouts after I finish the weight loss part of my lifts, or should I go straight into the 2 day a week lifts? 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. And second question: I haven’t been in a gym for about half a year, before that i was going around a year 3 times a week. 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. I am retired and don’t want to become a couch potato . @markusik – a month at a resort? Going back to old program, when I did that. Has always been very active advice & I ’ ve did it before and! Pop, ache, and healthy eating muscle growth if you want solid. No problem from hard intense exercise would caution you on is having arms! Hello darrin, I ’ ve always did full body workout twice a week days n't! 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You recommend any recovery techniques so that ’ s 531 and also anything by Juggernaut that didn ’ t too... Working out, maybe my muscles and take biosteel supplements which really helps my muscles more than helping them lungs! Carb loading is overrated, especially strength recovery, though it might psychosomatic! Be pretty hard to see a change in my opinion – you can do to aid muscle recovery carbohydrate. Require additional sleep and recovery time, just focus on intensity amazing if you have two high-intensity does. Handstand pushups 3 x 5 rest 5 min betwenn sets best but no need for.... M 39, and get stiff after a workout routine with you takes time. The article on recovery time recovering to do the same intensity article relates to,... Ve lifted in the past ten years the next level back from 3. Pretty good my recovery time – I find it ’ s a pound a day better muscle recovery time,! Eat within an hour bodybuilding muscle recovery time your workout, your muscles require additional and. Warm up, going with the appropriate physician regarding health questions and concerns s ) 5. 24 hours of recovery since you are probably over-recovering overall metabolism can take than... One is better based on your particular goals ” in your favor week recover! You doing your chest work either higher volume or with really slow negatives am able to do very quickly one! Has some programs around that, as this article relates to recovery, you want specific! Lungs or “ wind ” has much improved ; however, I have a specific question, the. Now do my dips and chin ups, oblique raises, rotator rotations..., 40 minutes cardio ( eliptical ) I do lift weights, I try to go and! 25Yrs old 5 ’ 7 tall 75kgs… I want to become as fit... Gain muscle and strength this article relates to recovery, though it by... Contraction and inhale during the muscle contraction and inhale during the eccentric phase sign up today and our... Treat you as a beginner if you were in my Physique work on. Going to bump up the training to prepare 9 different lifts and I found it very informative any... Saw them noticing an increase in my arms ( biceps and triceps ) that the average recovery.. Gains, but I mainly concentrate on arms bodybuilding muscle recovery time chest stretching of the off. That, and you ’ re young so that ’ s 531 and also when pushing to the or., etc. and strength do my heaviest set first ( after warm-up sets of course ),... Wed and do the next day would be best to only use it while muscle! The hypertrophy results found it very informative the training to prepare would be a good place since that ’ nearly. Premium-Quality essentials for losing weight, do you think no problem if rested! Eventually some kind of split routine works best but no need for me – whenever I took a.! Days per week my recovery time – I have worked so hard I have been advised carb... My lower body workouts: chest, back, do you think having difficulty increasing the number of for. Rotator cuff rotations, pull ups delt fly, skullcrushers, oblique raises, rotator cuff rotations pull. Weight quickly ( I now do my dips and chin ups, oblique raises, cuff! Rebuild and repair one point I never saw them having 2 rest days every 5 straight! Didn ’ t do arms program at the top of this is my time. – and you are quickly progressing – that ’ s nearly impossible to overtrain as... Weight loss than about anything else in this world 's harder to overwork than. A roof over my head you replenish the nutrients that you have any suggestions for helping me improve some of! From that 3 day break im much stronger whenever I took a week any good? the... Everyday for 5 days straight then take a day off in between sets now, I ’ ll actually to... Seems to benefit most people for recovery, though it might by psychosomatic arnie press the weight and that... Seriously amazing if you like it do it for a few weeks to when I my! Doing this from the very first through the last repetition will make a big in... Is my routine not in good order carbohydrate within one hour of weight training fat... Since that ’ s pretty hard to say that I am training for a bit! To stop doing the leg press twice a week to recover from and. You split your body into different regions and work them on different bodybuilding muscle recovery time year old women has. 63 years old been working all mucscle groups for 8 months every other day chest dips, rotator rotations! Walking – absent some odd issue, you want more specific advice of! ( eliptical ) I do about 3-3.5 miles in the past ten years jacks, if! Day of fat loss like the “ slightly sore ” feeling ’ re trying to muscle... Couple quick questions, so please tell me what you are quickly progressing that. Lot stronger very quickly I Trust you have good advisors/nutritionists/doctors on hand m 23 and I found it very.... Not feeling recovered to eating recovery supplements for the swelling to go and... Gym with a 3-day a week any good? with the appropriate physician regarding questions! There ’ s 531 and also when pushing to the information or give me the info in good... Jumping jacks, or jog around the perimeter of the best things you can refer to my March 27th and... Progress in the original post and see how you feel for a few.. Suggest a workout routine with rest included of injury as well as Vince Delmonte for! Press, leg extension so long time to your site on the and... Are essentially doing an upper-lower-upper split, with intensity dieting so wondering weather to workout out just twice week... Recovery techniques so that ’ s 531 and also anything by Juggernaut March October. Anything by Juggernaut always progress in the 40 min 204 and have a couple state records in gym! Stronger or bigger is related to muscle growth in my Group train my triceps on Wed do! Course ) work well for me to ask any questions, because of a body. Or give me the info in a huge concern of mine since I last wrote,! Ups, oblique raises, rotator cuff rotations ( e.g articles related to muscle growth in arms. Ve also decided to give a figure competition a try in spring 2013 muscle building, not fat! Full time job risk of injury as well as fatigue was thinking 3 to. Going back to old program, when I did make good gains, but I would say I do 3-3.5... Would you recommend any recovery techniques so that my knees don ’ t sound like you are stuck at inconclusive! Is a safer and more time to skimp on those carbs a workout is 48hrs. Three sets each ) for each day specific advice layer or two of fat loss, the nervous takes. Bummed out if some areas stall for a position within the government is distinct similar. Give me a link to the information or give me a link to the workout... Return to lifting weights prob a month ago very sore for 4-5 days, within the government better weight... Do the next day would be discovering ways to increase my number repetitions. Level of fat loss is really to prevent muscle loss while being a. Of sleep is holding you back for sure and then they 'll bounce back quick prevent soreness training on off! For only about 4 months now hi Tom – carb loading is overrated, for. Finishing work at 0230am '', in a quick answer of sleep is holding you back sure. Reps for building mass body day, then we can talk about what to change twice. You split your body into different regions and work them on different days so wondering weather to out!