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32

NASA has done muscle atrophy testing by requiring bed rest in a water-bed like matress for up to six weeks to see the affects of low gravity and inactivity. This study followed up on the NASA tests by testing muscle fibers and blood work after 2 weeks of inactivity. The result was "The 14-day intervention failed to alter the size or fiber type distribution ...


13

You are experiencing delayed onset muscle soreness (DOMS). The severity of DOMS is determined by the way your lift weights and your nutrition. Experiencing DOMS days after your workout is not bad. It is a sign of muscle growth, although not the only sign. Workout There are two parts to a repetition - concentric and eccentric. The concentric portion occurs ...


12

Common warning signs of overtraining include: Washed-out feeling, tired, drained, lack of energy Mild leg soreness, general aches and pains Pain in muscles and joints Sudden drop in performance Insomnia Headaches Decreased immunity (increased number of colds, and sore throats) Decrease in training capacity / intensity Moodiness and irritability Depression ...


9

High heart rate workouts (running, swimming) You need to replenish carbs and electrolytes Sports drinks are probably preferred Fruits help replenish carbs, some better than others Low heart rate/high load workouts (strength training/body building) You need to replenish protein Best consumed within 1 hour post workout Special properties of Bananas ...


8

The Wikipedia article about Running states: A cold bath is a popular treatment of subacute injuries or inflammation, muscular strains, and overall muscular soreness, but its efficacy is controversial.[14] Some claim that for runners in particular, ice baths offer two distinct improvements over traditional techniques. First, immersion allows ...


8

The article you site refers to the Bulgarian method, which produces world class lifters who can handle the high intensity, constant training, and become very strong because of it. But propenents tend to not mention all of the people who are spit out the back of the Bulgarian system because their bodies can not handle the strain. It is the people that can ...


8

Sorry to disappoint you, but having lots of time is not necessary at all for getting your body in top shape, and it won't contribute to your gains. For better or worse, the program I recommend (based on current scientific research) simply doesn't take very long: Strength training with standard compound exercises, which are bench press, squat, deadlift and ...


8

There is some good evidence that the body wants to get some carbs and protein in in the first hour after the completion of exercise. Many people recommend chocolate milk for this; it's a good combination of protein and carbs - and is very tasty! For me, I try to do a nutritious shake and something solid. The shake contains a lot of good nutrition (protein, ...


8

Without knowing your goals, your training plan, the time you spend in the gym, the workload you put in the gym, it's going to be difficult to prescribe anything that will 100% work. However, there are a few principles you can go by: Set both short term and long term goals and work to beat them. Well rounded programs include strength, hypertrophy, ...


7

A good rule of thumb, is one day of rest or active recovery for every one hour of your event. Active recovery is low intensity, low effort, low impact. A very easy swim would be great active recovery. The ideal is to get your blood flowing a bit and circulate any lactic acid and other post-workout "stuff" to help the body recover. Typically, I would avoid ...


7

There definitely is a danger of overheating but that's really inherit with saunas in general. You can avoid that by waiting some time between your workout and going into the sauna. In between you can take a cold shower/bath to cool off further. As for muscle recovery, there are a lot of methods different people employ. Most of it has to do with cold rather ...


7

Immediately after (like within 30 minutes or sooner) dump a bunch of protein into your system. I like chocolate milk, but anything with protein and carbs and fluid is good. This helps your body recover faster as it starts off will all the raw materials it needs. If you can handle it, a cold bath (ice cold is optimum, but very hard to take) can help reduce ...


7

The bizarre thing about delayed onset muscle soreness (DOMS) is that we still don't really know what causes it. Though people like to attribute it to lactic acid buildup, that's probably a misconception. As stated in the article: Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness ...


7

Most likely, it isnt worth it. 129$ a month is a really BIG pile of money. While it is possbile that the recovery drink you are taking helps with recovery, it surely helps in a marginal way. The three most important factors about recovery after a training are: Protein intake Sleep Taking it easy (including active rest) Any deficiency in any of those ...


6

I have osteochondritis desicans(sp?) in my left knee. Basically a nerve is pinched when my support muscles tire and sometimes the pain is bad enough that my knee buckles. My physio initially recommended movements like swimming (breast stroke) and cycling. This was good at first. But what really helped was lots of squats and bar bell training (deadlift, ...


6

Soreness is irrelevant. Do you feel like you got a good workout? When you look in the mirror do you like what you see? Are you meeting and exceeding your reasonable goals? These are the questions you should ask yourself if you want to know if you had a good workout. Don't worry about what the scale (you can gain weight, but look better) or the calipers ...


6

Think of it as a gentle meat tenderizer. But instead of weakening the muscle by pulverizing it, the added pressure and use simply promotes blood flow to massaged areas. Foam rollers are great recovery tools because they generate similar benefits as a sports massage, but can be performed by one's self.


6

From http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90: What foods provide potassium? Potassium is found in abundance in many foods, and is especially easy to obtain in fruits and vegetables. Excellent sources of potassium include chard, crimini mushrooms, and spinach. Very good sources of potassium include fennel, kale, ...


6

Strength performance will follow a supercompensation curve with an amplitude and period that corresponds to your level of advancement. From Canmore Ski club (I liked their graphic): It's unlikely that your two-week vacation made you stronger, but time off (even time off that makes you weaker!) is sometimes called for in order to heal nagging injuries. ...


6

Tennis elbow is usually caused by the tearing of tendons during eccentric contraction of muscles around the elbow. Last year, I got tennis elbow from using a kettle bell that was too heavy for me. The solution involves lengthening and strengthening the tendon. The Thera-band is a grippy rubber bar which allows you to do the exact exercise you need to help ...


6

A simple grip exercise is to grab a dumbbell or a weight plate and hold it until you can't any more. The setup is important, as you need to use a pinch grip rather than wrapping your fingers around the edges. If you have a hex dumbbell: you would grab it by one of the weighted ends, but don't let your thumb or fingers use the lettering as a grip. If ...


6

Diet, Diet, Diet (Disclaimer: I'm no expert, this is just what I would do in your shoes.) I would bet that other than making 100% sure you're getting enough sleep, the biggest factor will be your diet between the two workouts. I'd focus on nailing my first post-workout meal and making sure I have enough energy for the second workout. Immediately After the ...


6

Tweaking the program to fit your goals is something everyone will need to do at some point. When tweaking the Starting Strength program, don't adjust the lifts that are in the A/B sessions; but doing it 2x/week instead of three is perfectly acceptable. I wouldn't go any lower than that for the program to do you any good. Of the two options you presented, ...


6

Overview Your supplements are called copious sleep, hydration (with milk if it's part of your diet, water if not), and food. You know--eggs, vegetables, olive oil, meat, butter, greens, starches. Olympic lifting coach Greg Everett recommends walking, massage, self-myofascial release, and hot baths on rest days as well. Beyond those, supplements are good ...


6

I'm going to answer in a general sense, as the same advice works when you are doing squats, deadlifts, and other exercises. There comes a time where you just can't keep hitting the same exercise and expect to increase the next time you do it. Essentially, you need to vary the weight intensity and volume over time. Weekly Progression Both Texas Method ...


6

All things have to be taken in context, and understanding the target audience. Some compound movements like Squats and Deadlifts have a great anabolic effect, which puts the body in a place where it is more likely to put on muscle. Particularly beginners are best served focusing on compounds for both the strength and size considerations. However, that is ...


6

I really doubt that you have a palm muscle problem at all. The palm of the human hand has very little muscle (basically just a muscle for the thumb and for the little finger[1]), with no muscles in the middle of the palm. Most of the muscles for your fingers are actually in your forearm. More likely things: You compressed the medial nerve in the carpal ...


5

I can speak for myself from my own experience here and I would really recommend staying at home until you are completely recovered. If you work out while ill, your body won't be able to give maximum performance, as it's fighting with the infection, and it won't be able to 'gain' new strength, for the same reason. If you work out when your illness is almost ...


5

I'll try to answer your question from my own experiences. I used to smoke a lot, almost a package of cigarettes daily. I still had a fair amount of strength, and am a slim person by natural. At some point, I decided to work on my endurance, my stamina. I ran on the treadmill next to an overweight woman, and couldn't run more than five minutes without ...


5

I think you've conditioned your body by following the same routine for a long time '...despite exercising fairly regularly...' - as Einstein said: Insanity: doing the same thing over and over again and expecting different results. If you want to recover faster after a 1/2 intense workout - then you need to workout longer to condition your body to that and ...



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