The body rebuilding itself after injury or training stimulus.

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3
votes
2answers
96 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
0
votes
1answer
21 views

What are the strengths and weaknesses of shorter bouts of resistance training?

Currently I am assisting in collecting data for a study on movement patterns and coaching at a small fitness facility. The nature of my work does not provide consistent time to train, so I find ...
3
votes
2answers
76 views

Does massage really help recovering from muscle soreness

Does massage really help muscle soreness? Also I would like to know how fast can a man recover from muscle soreness and what methods exist that really help preventing/recovering from muscle ...
1
vote
2answers
275 views

Trouble falling asleep after a workout at night

It started happening a while ago and has been getting worse. I usually workout from 6-7 in the evening (unfortunately can't workout any time before that due to my schedule) and go to bed around 10:30 ...
0
votes
0answers
4 views

Activities and Pains during recovery time from tennis

I have recovered now 7 days after intensive tennis training of 3 months. I now feel some small itching pains in my both wrists and foot arches, for instance after 7 days of rest (doing really no ...
3
votes
2answers
91 views

Should I do light exercises on recovery days when I am not lifting weights?

I am just starting off and have made a 3 days per week routine with bodyweight and dumbbell exercises. My aim is to shed some fat and gain muscles. I am not seeing much of a progress in terms of fat ...
0
votes
1answer
39 views

What exercises should I start with?

I'm recovering from dengue and chikungunya. My neck is very stiff also my shoulders, my back is tense. Swallowing is difficult. I'm having muscle/joint weakness and pain. It's hard to exercise. My ...
0
votes
1answer
16 views

Gently stretching a lightly sprained ankle

I went over on my ankle (inversion) about halfway through a 5k run. Seemed ok at the time but 24h later I can feel the muscle 'pang' when I walk on it. Currently it's not overly sore but I know that ...
0
votes
0answers
7 views

Recovery of Abnormal Passive Extensio of neck in tennis shoulder

I am trying to recover from tennis shoulder where causes are instability between left and right side of muscles of the body abnormal passive extensio of the neck where the first is under control. ...
1
vote
1answer
26 views

Recovery plan from tennis shoulder

Shoulder pain is caused by the assisting movement of tennis when you os humerus moves 2 cm outward from the normal position in each assist. The rubber band is my first choice. However, I do not have ...
0
votes
0answers
24 views

Magnesium intake after training in the evening?

I am building mass with high protein intake (my mass 80 kg so about 100-120g) per day and much water (3-5 l per day). Assume you forgot to take your magnesium in the morning. I am thinking magnesium ...
4
votes
3answers
94 views

How to aid recovery as I get older (& try to get fit again)

In the past 3 years I have gone from a solid 185 lbs that surfed several times a week, ran 4 miles daily & ran marathons to a 215 lb sedentary desk jockey. I am trying to get back on the wagon ...
2
votes
3answers
65 views

Possible overtraining

I have been following the below mentioned regime since June Upper Body (A) - Dumbbell Shoulder press, Incline Push ups, Barbell rows Lower body (B) - Goblet squat, Barbell deadlift, dumbbell lunges ...
2
votes
1answer
73 views

Nutrition before sleeping during intensive training program

Assume you practice 4 times per week in gym regularly and running once (30 minutes) per week. Each training gym session is from 45 minutes to 1h 30 minutes. I am in the mass building phase. I often ...
1
vote
1answer
63 views

Mechanism and recovery of lower back pain?

I normally recover from lower back pain just going to run. It results from studying too much and sitting - skipping gym and sport during exam weeks. It alleviates normally after one hour running. ...
0
votes
0answers
27 views

Why inguinal area painful after abdominal training?

I am not sure what is this area exactly called but the pain seem to be radiating like to an area when on supine position, not when sitting or standing. The area recovers fast. I would like to ...
1
vote
2answers
32 views

What are your views on weight training while injured?

If I have any sort of injury I immediately stop training until it has recovered to a certain point. However, once I start training again, the injury often feels better after a session than it had done ...
4
votes
0answers
150 views

Correct form for eccentric squats on slant board for treating patellar tendonitis

In the book by Martin Koban "Beating Patellar Tendonitis" the correct form for eccentric squats on a slant board for treating patellar tendonitis involves having the shins as vertical as possible with ...
1
vote
1answer
75 views

good recovery workout to burn a lot of calories during strength training?

I'm doing a strength training program, like stronglifts 5x5. I squat 3 times per week, my upper body exercises include bench, overhead press, weighted pullups, and barbell rows. I used to do track and ...
2
votes
4answers
273 views

Is sleep necessary for recovery?

In terms of recovery, is there a difference between lying in bed watching TV / reading and actually sleeping?
2
votes
2answers
155 views

Precautions for difficulty faced on first day of gym

This was quite bad day today in the gym and that too my first day. I vomited after doing just 20 sit ups in the final session of the day. I'm newbie in fitness and don't know too much terms and i ...
0
votes
0answers
22 views

Workout without undermining recovery from BBS workout

I have been reading the book "Body By Science" (summarized in the question Troubleshooting "Body By Science" workout) and so far have one such "big-5" workout under my belt (it was awesome ...
4
votes
2answers
107 views

Deload or Rest in weightlifting?

Purely strength-wise, what is the difference between taking a deload week (where work is done in the range of around 40% of 1 rep max), compared to taking a complete break from weightlifting for the ...
4
votes
1answer
115 views

After a strenuous workout, do your lungs need time to rest and repair? If so, what is being repaired in your lungs as you rest them?

I had a difficult surf session this morning and exited the waters with burning lungs, similar in feeling to after running long distance or multiple sprints. I'm an avid weightlifter, so I'm well aware ...
0
votes
1answer
91 views

Total weakness in squats today. What does this mean? Not enough rest? Bad food choices? Etc

This Monday I squat a PR of 245lb for 3x5 and honestly felt great doing it. Today was a total disaster. This past weekend I loaded up on carbs from breads(and had other foods, hamburgers a couple of ...
2
votes
2answers
834 views

If StrongLifts takes longer should you reduce volume?

I'm aware of what the report says but was advised to post the question. I am also interested in the responses more so that I can figure out how to proceed with my own gains. One of the main draws I ...
0
votes
1answer
98 views

Is there anyway you can recover muscle mass that you've lost due to improper dieting?

I've recently experimented with low carbing, calorie reduction and fasting. I think I messed it up for the past two weeks and have lost most of the muscle mass Ive gained. I am a novice, started ...
0
votes
1answer
350 views

Is ZMA really effective?

Is there any scientific evidence showing that ZMA (Zinc monomethionine and aspartate and Magnesium Aspartate) is effective as a supplement for training? It is supposed to help in muscle recovery and ...
0
votes
1answer
70 views

Working out consecutive days with longer resting periods

Supose you can only work out for five days, and you know you won't be able to do so in a couple of weeks after. Would it be better to work out five days on a row, since you'll have a longer than usual ...
2
votes
2answers
87 views

Stiff muscle recovery after running

After running, sometimes my legs muscles are stiff. What's a way to speed up "recovery" when this happens?
1
vote
1answer
58 views

What determines recovery speed, progressiveness, and patternized approaches to falling within the compounds of a structured recovery program? [closed]

Aside from my poor genetics, high body fat, poor fitness, Social Anxiety, bad sleeping patterns, and poverty I can not determine the correct approach to measuring recovery between workouts. Albeit I ...
3
votes
1answer
113 views

Can some people just not exercise very much? Do some people become overtrained at typical levels of exercise?

I am very interested in fitness and I have done a lot of training in the past (both cardio and strength). However, I become overtrained very, very easily. When I get overtrained I become extremely ...
2
votes
2answers
109 views

How do you effectively train for running while in the water?

I am looking for alternatives to doing effective cardio running in the water. Big plus if there are ways to get all of the same muscles to fire, to scale workouts easily, to be able to have an ultra ...
1
vote
3answers
2k views

Whey Protein or Recovery Formula?

I'm doing P90X and Insanity. I've been taking Amplified Wheybolic Extreme 60 (a whey isolate formula), and it works amazing. I also got the results and recovery formula from beachbody.com when I ...
0
votes
1answer
54 views

What is the efficacy of shock wave therapy in treating plantar fasciitis?

I have had plantar fasciitis for over a year now, have tried a variety of treatments (e.g. stretching, golf ball rolling, night splint, physical therapy, etc.), and would like to know the efficacy of ...
2
votes
1answer
53 views

Is series training more exhausting than long run training?

I would like to know if when training in a day with a speed series like 8x400 is more heavy than a 18k longrun. Because yesterday I did my first speed series training and I was sleeping all the ...
3
votes
1answer
893 views

Hip stretches - recover from piriformis syndrome and hard gluteal muscles

Situation Due to a one sided sport I intensely practiced for a good portion of my teenage years(rowing in a team with only one oar per person), I have ever since experienced an awkward tight feeling ...
0
votes
1answer
111 views

injured rib and pain killers [closed]

Injured (not broken) rib pains for 3 weeks or more. Friends, doctor and some online material suggest taking some paracetamol based pain killers, e.g http://en.wikipedia.org/wiki/Panadol First aid ...
1
vote
2answers
395 views

Is shakeology worth the price

I am doing the insanity fitness and I am currently in the first month. It's going pretty great. They keep pushing shakeology as a results and recovery drink pretty hard. But the thing is that it is ...
3
votes
1answer
135 views

Can I train for running with a minor finger injury?

I usually just run 1 day per week, I just do my long run for 20k, but now I have a minor injury in my finger, I have a mallet finger (or baseball finger) so I need to use a stack split in my finger ...
4
votes
1answer
75 views

recovery week between 2 demanding programs

That's already almost 2 months that I've started a body building routine that gave me good results (which is why I decided to extend it until now). The program is volume based, a typical 4 days / week ...
5
votes
3answers
1k views

Are there good cardio workouts which do NOT stress the knees?

I recently got into a car wreck which damaged my knee. I can walk around and such, but it's really disrupted my routine of running or getting on a treadmill. Are there any good cardio workouts ...
4
votes
1answer
171 views

Proper sleeping time after tough workouts?

Everywhere it is written to "sleep well" to lose weight and build muscle. I wonder what is the "correct" number of sleep hours? For Cardio workouts? Weight lifting? If I'm doing a more intense ...
1
vote
1answer
146 views

Avoiding Tendinopathy (suggested rest interval to prevent chronic pain)

tl;dr - Starting to feel slight tendon pain. How long should I rest before it's OK to hit the gym hard again. Background: I recently decided to end my winter hibernation and got back into rock ...
4
votes
2answers
134 views

Supplementing my weekly routine for increased muscle endurance

I'm currently following a full body program that is helping me build muscle at a satisfactory rate. However a friend convinced me to join him and try the "300" workout, which is a circuit program with ...
5
votes
2answers
2k views

Ankle exercises with bosu ball

Years ago I tripped in a hole and got a 3rd degree ankle sprain. One of the exercises the physiotherapist told me was to use a bosu ball and do circles with while standing with both feet on it. I ...
13
votes
7answers
36k views

My legs still ache 3-4 days after legs day

I have been working out for ~6 months and have worked my legs once per week throughout this time, on their own day. My legs, especially my quads, ache to the point of finding it hard to walk, ...
5
votes
2answers
377 views

How to relax the palm muscles after cycling?

I cycled 200 km. My palms are feeling a bit numb and like a mild electric shock is passed through my palms. Can anyone please suggest any relaxation exercise for my palms?
8
votes
4answers
705 views

On a 3x5 program, can I do 4x5 or 5x5 if I'm able to?

If I'm many months in to Starting Strength (which prescribes 3 sets of 5 at the work weight), but I can do 4 or 5 sets, would this be advisable? I know I could just try it, and if I start stalling, ...
1
vote
1answer
210 views

What is the optimal time to train in order to see gains in size and strength?

I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be? Please Note: I lift ...