Hot answers tagged recovery
7
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, ...
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
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 ...
5
The doctor said ... that I would recover 100% movement of the joint.
In the context of your question, this provides us with little help. The fact that you will, at some point, fully recover is not to say that you are fully recovered as of this present moment. In fact, considering that your original question included the wording "my wrist still feels ...
5
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 ...
4
You are wise to ask because this is an injury that you want to heal well. 3 weeks is not very long into the healing of a fracture.
Most references that I looked up tell you that your therapist will direct your safe return to activity. A PT (physical therapist) or OT (occupational therapist) who specialize in hands (hand therapist) are the best ones to ...
4
Regarding a controlled study of this particular rehab protocol, you won't find one. The problem is that there are several rehab protocols, and as long as it is founded on rational principles they all will work.
However, in regards to scar tissue formation, you will find many resources, including a short article on Medical News Today:
When the body is ...
4
The question is whether you can recover from the extra load during the rest period. If you can recover from the extra work, then that's great! You want to do the maximum amount of work that is recoverable.
It is indeed a trial and error process to learn what you can recover from. I think developing that intuition is part of the sport of lifting, and it ...
4
After starting with StrongLifts (5x5), then moving to Starting Strength (3x5), I also found I wanted to do more.
It's common advice in the former two to just do the sets and go home, you don't have to kill yourself, be patient, strength will come, you'll stall soon enough... That didn't however ease the feeling of not making the most of a workout--I'd ...
4
First, there are very few muscles that actually run through the palms. Most of it is either tendons or ligaments, and the tendons are attached to muscles that are in the forearm, not the hand.
Second, what you are describing is a very commonly known (among cyclists, anyway) effect of pressure on the palms which compresses the nerves and blood vessels, ...
4
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 ...
4
Strength train and add conditioning
Depending on how strong you are and how heavy the strength-endurance exercises are, the best option for improving your strength-endurance may be to continue getting strong while doing some token conditioning work. This might mean sprints, barbell complexes, Prowler pushes or whatever on off-days or at the end of the ...
3
You can find a lot of great information online - search for "recovery nutrition".
There are two areas that are important:
First, you need to rehydrate, unless you are one of those rare people who actually drinks enough to stay hydrated on the ride.
Second, you need to replace your carbohydrate stores. There is a "golden window" after the end of exercise ...
3
Here's a reasonably good set of beginning advice: webmd. I'd say there likely aren't any exercises which will be specifically good for the third lumbar vertebra, but building up strength in that area should generally help.
Especially given that you're underweight, building strength/increasing muscle mass is likely to be helpful. I'd recommend crunches, ...
3
Practical Programming for Strength Training by Rippetoe & Kilgore is written for strength and conditioning coaches including power lifting teams so it applies to athletes in strict training programs. In a section called "Going Backward: Detraining" he says that strength persists much longer than aerobic VO2 max...ability to generate force drops in a few ...
3
This looks like a good tough schedule. If you can handle it, good.
Strength training versus bodybuilding
There are three aspects of your lifting that strike me as bodybuilding instead of strength training:
Sets of 12-14 reps
Multiple exercises for each muscle group
Splitting up the workouts by muscle group
These methods are more focused on ...
3
The American Brain Tumor Association has several articles about exercise.
They use words like "sensible" and "moderate". They recommend that you check with your healthcare team before beginning an exercise program. They say that a physical therapist may direct your exercise program, taking into account any specific mobility, strength or balance issues you ...
3
There is indeed some research that links sleep deprivation to a greater incidence of obesity, so it does not seem illogical to conclude that sleep plays some role in properly burning fat.
There is also some other research linking sleep deprivation to hindered sports performance. There are better resources than the one I just linked on Google, but they ...
3
If we want to grow muscle, we need to give it a reason to grow.
This reason (ie the stimulus) can be a 185 lb bench press or a 400 lb bench press - it all depends on the person.
If the stimulus is not enough, we will not grow. If it is too much, we will not grow either. If it is just right, however, and we allow for proper recovery (sleep + nutrients), we ...
3
My favorite quote by John Broz is:
If you can't go into the gym and squat heavy twice a day, every day, you aren't overtrained, you're undertrained.
Greg Glassman defined overtraining as:
Overtraining is not sleep deprivation, soreness, or systemic or
musculo-skeletal fatigue due to excessive training volume. Overtraining
is a neuroendocrine ...
3
Overtraining truly does exist - I am proof of that. I have been a competitive swimmer my whole life (currently 22years old) and I must say overtraining is horrible and should try and be avoided at all costs.
I would recommend getting help as soon as you start to see issues arising, rather than continually deny you have a problem (like I did) until it's too ...
3
The answer to your question is yes. Rest is on of many required elements to build muscle. How much rest, and how you organize that rest depends on a number of factors. Other factors include the amount of work, and the type of work performed to require rebuilding, and nutrition.
Your first scenario is what is commonly known as a split. You work some ...
3
As a complete beginner, there really isn't a huge reason not to. What it does is give you more practice, at the expense of energy. The time to back off and just do the 3x5 is when you feel run down before you start. This is how you adapt the load to what you can do right now.
When 3x5 gets you run down all the time, it's time to switch things up and go ...
3
This all depends on your goals. You're feeling weak from your trial of the 300 workout which is really more conditioning than strength. Granted you have to be able to lift at a certain level to get some of the moves, but if your goal is more strength orientated than your focus is fine. Check out Mark Rippetoe's piece on conditioning: ...
3
In short, the answer is no, there aren't really any good cardio exercises that are upper body only and don't involve the legs without the knees.
To understand, you need to know the structure of the knee, but suffice to say that there are tendons that go through the knee area and encapsulate the patella (kneecap) and there are ligaments that hold the knee ...
2
I've done body building several times in my life. I have never used a sauna before moving to Germany some 4 years ago. (I'm 44.) I had only used sauna here in Germany (where saunas are VERY popular) at "spa hotels" and loved them. Recently, however, I joined a gym, and have used the sauna after each workout. Although I am training to the max, I have never ...
2
Some muscles, particularly the larger ones, take longer to recover, and if you're doing pretty heavy weights, a week sounds about right for recovery time.
I find though that the 3x10 at 10-12RM exercises are a lot harder to recover from than 5x5 at 5-7RM. Heavier weights, roughly the same overall work done, but the next few days I'll feel sore, but I won't ...
2
Do controlled exercises until you can get your injured wrist back to the same, or very close to, strength and range of motion of your uninjured wrist. Do light activity that gets you back into using your injured wrist - that could be as simple as playing video games or music for 10-15 minutes, cooking food, kneading bread (if you don't make your own bread, ...
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