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6

Yes, there is a difference. For example, in the this lecture, sleep scientist Jessica Payne from University of Notre Dame talks about the importance of sleep in the context of fitness (not only fitness). Sleep is different from just inactivity, see for example the wikipedia article on the topic. In contrast to rest, during sleep the body grows and ...


6

I read Thinking, Fast and Slow last year and it touched on several things you seem to be experiencing. The author is Nobel Prize winning psychologist, and the book is thorough in its citing of studies and empirical data. Fundamentally it came down to the fact that your brain only has so much energy. Pain tolerance draws from the same pool as self ...


5

Nothing inherently wrong in the math, just in the model you are using. As it turns out, Greg Nuckols just published an article on Muscle Math, which sheds some light on why it is simply not feasible in practice to go from 300x3 to 840 lbs in 1 year (52 weeks). Some of the major take-aways are: Recovery activities have a power law distribution (i.e. the ...


5

As a 42 year old man myself, I can relate. One thing about getting older is that you have to manage your recovery better, and be more strict on how you address your exercise and nutrition regimen. You need to start by figuring out what the first thing you want to address is: Start with what your desire is--lose fat, get "fit" Decide how to measure your ...


4

Your Lower back Pain seems to emerge from you studying too much, which means that you don't have a correct posture or proper seat with support. Although you can alleviate the pain, i recommend checking in your posture to prevent future problems such as chronic back pains. Exercise increases blood flow and boosts muscle activity , hence alleviating pain. You ...


4

Usually this would be called an active rest day, and is something that I find very effective. I lift 6 days a week then do cardio whether it be riding my bike, jogging, running, or soccer drills. I find it quite helpful. It gives your muscles time to recover but you are still getting your daily dose of exercise. As you said, it is important to avoid using ...


3

For the sake of vocabulary, I think you're talking about "training recovery". There is short term recovery, like the time you need between sets, but you mentioned supercompensation so you're talking about something more like: I just did a bunch of compound barbell lifts, how long until my body will be stronger because of the exercise? You can get ...


3

Your math is fine. The problem is you're just plotting your current progress. From Aimee Avaya Everett: New people come on the scene, their lifts continuously go up week after week, and they are the fucking bomb! Their confidence is through the roof! Do we have the next World Champ? [They think,] 'At the rate I am PRing in my snatch and clean & jerk, ...


3

I herniated a disc ten years ago and it changed my life. In the long run for the better. I was 6'4 250 lbs with a bodyfat percentage well north of 20%. I was not healthy. I was playing a lot of baseball and the combination of the excess pressure on my midsection from being overweight and the wear and tear from excess rotation (swinging) was something my ...


3

Granted, this is somewhat opinion based, but, I can relate to your situation, although, in a slightly more serious vein. I was a competitive bodybuilder for many years. Initially, I was diagnosed with a herniated disc, but, later diagnosed with a slightly more serious condition that ultimately required surgical intervention by a neurosurgeon. So, for your ...


3

I've had this before and although I'm a little cautious to throw the overtraining flag, research suggests there is correlation if not causation: These individuals became acutely overtrained as indicated by significant reductions in running performance from day 1 to day 11. The overtrained state was accompanied by severe fatigue, immune system ...


3

I can only speak from experience as someone else that usually works out a few hours before going to sleep. I often have the same problem, particularly after cardio due to the elevated heartrate, but sometimes after weightlifting too. The best thing you can do for yourself is to establish a night-routine that will help relax your body between a workout and ...


3

Days off from lifting, known as "rest days", are designed to let your body heal from the damage you do during training. Oddly enough, the more progress you make in strength training the less frequently you can train at maximum because you get very good at damaging your body. Putting it another way, the cumulative exercise (a.k.a. damage) a trained athlete ...


3

NO! A sprain is when the connective tissue is damaged, or over-stretched, but not broken. It takes time for a sprain to properly heal, and until it does your joint stability is compromised. Stretching, light or otherwise, will only make matters worse and prolong the healing time. The best thing to do for a sprain is to let it heal. Ice it, compress it, ...


3

There are two ways of losing calories without raising recovery needs much that I can think of: Eccentric-less training: One of the best ways to burn calories (or get additional training volume) while minimising recovery needs is eccentric-less training. The eccentric portion of a lift (or any exercise) puts far more strain on your central nervous system and ...


3

I think most popular and effective training programs do not allow you to recover fully. Recovering fully, being at peak power and endurance, is usually achieved by tapering off your training. As such, simply by the fact that you'd taper off a training program (like 5/3/1, 5x5, etc) before a competition, it's a logical conclusion that not tapering off (ie: ...


2

It sounds like you were pushed just that little bit too hard, but like others have said, it shouldn't be anything to worry about. Maybe you could get to the gym a few times without the trainer, to help increase your fitness. I'm sure after a few weeks of training this sickness will ease off. For a beginner it's ideal if you can train 3 times a week. Even ...


2

I started 5x5 in May 2014, and the workouts have lengthened to 1.5--2 hours depending on which workout I'm on (shorter for Deadlift day). For reference, my current lifts: Squat: 240 Bench: 160 OH Press: 95 Deadlift: 285 I switched to 3x5 on squats on 10/1. I will be 62 in December. I've deloaded three times on squats, 4 times on OH press, but not on ...


2

I found out what is going on for me. In case others have questions similar to mine, this paper provides a pretty good background: Myalgic encephalomyelitis: International Consensus Criteria - Carruthers - 2011 - Journal of Internal Medicine - Wiley Online Library http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2011.02428.x/pdf The specific issue ...


2

If you're talking about Delayed Onset Muscle Soreness (DOMS), there's this question and answer that might help you out. Specifically to answer your question though with DOMS you need to break it into prevention and then management once it shows up. Specifically related to massage though: Does massage really help muscle soreness? This 2005 study says ...


2

The reasoning behind keeping your shins vertical is this: Moving the shin angle to 90 degrees relative to the floor allows the shin bone and the thigh bone to roll atop one another, reducing stress, says physical therapist Dr. Charlie Weingroff. --LiveStrong.com Many people probably do this poorly because they haven't learned to hip hinge. I would ...


2

I injured my low back and groin while deadlifting as a young man. Had an MRI, inconclusive about the degree of herniation (hence it must be slight), but apparently there was damage to the casing of the disk. Have an intense "full" and "hot" feeling in my lower legs at times. Was very worried at first, because I did not know how to alleviate the symptoms ...


2

There's a study floating around that shows muscle increases simply from taking anabolic steroids, with no additional workload. So one would imagine that if you did something to yourself that increased your testosterone and human growth hormone, and had enough protein, you'd get (minute but) similar results. I don't know if there's any research specifically ...


2

For an inversion or eversion type injury (Fancy terms for rolling your ankle, the most common kind of sprain), the main taping is going to be to try and prevent the same injury again. Most of the time the taping job is going to be a U shaped type stirrup configuration, pulling the tension opposite the direction of the injury and then taping around the leg in ...


2

It shouldn't take as long as the first time getting into it. The benefit you have now is that muscle memory is there. In essence, your muscles have adapted and can now "remember" the movement to perform the exercises you once performed. So when you go back to it, that whole element of learning the movement is gone. This will hasten your results. However, ...


1

A lot of it depends on how much volume you are performing and how much you are lifting (intensity). Not knowing that, it is hard to comment. I have performed 10 sets of 10 reps on a squat protocol and it will take me 5 days to recover. Where as I can perform 3 sets of 12 reps on a split squat on a Monday and I am ready to go again 48 hours later on the ...


1

The two problems I had with such an approach were 1) the difficulty in properly warming up for each session and 2) a slight increase managing workload. Split workouts mean that you either spend a lot of time warming up for each separate session, or you don't fully warm up sometimes. It's easy to skip a full warm-up in such a situation, but it's still a ...


1

Before you do anything, you should ask your doctor if there's anything you should avoid doing or anything you should specifically do. I'm not sure if there's anyone here with the training to speak to this specific circumstance. As a general rule, it's usually not a bad idea to start with walking, stretching, and manipulating extremely light weights. The ...



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