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46

Evidence shows that more than 5 days a week training increases your risk of musculoskeletal injury. Rest is physically necessary so that the muscles can repair, rebuild and strengthen -- continuous training can actually weaken it. Without sufficient time to repair, the body will continue to breakdown from intensive exercise. Overtraining often occurs from ...


15

Without rest, you will build muscle mass quicker than your supporting organs can build and adjust to enable their proper use. At that point, you will hit a plateau which you will be unable to cross. However, this does not hold true for aerobic exercise, where the Mayo Clinic suggests 30 minutes daily. This is more for muscle building and strength training.


13

If you are looking to build mass, you should rest 45-60 seconds between sets of 8-12 repetitions for optimal gains. This timing builds optimal muscle mass and hypertrophy. If instead you are looking to improve your strength or endurance, you should be looking at a 3-4 minute break between sets. You'll want 4-6 repetitions with heavier resistance for ...


12

I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it. You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...


11

Exercise depends on several factors: your muscles for doing the actual work and their local storage of energy; your blood as a transfer system of O2/CO2 and energy; your heart for making the blood flow; your lungs as a transfer system of O2/CO2; your liver as a supplier of energy; your nerves for stimulating your muscles. So depending on the intensity of ...


11

If you want size, you don't want to rest very long - perhaps under a minute between sets. Your goal in the gym is to get your muscles as fatigued as possible as quickly as possible (and then go home to eat!) I'm currently doing a hybrid workout to gain size (but I still want to work on strength a little, which is generally my long-term goal) and my workout ...


9

Among other things, sleep deprevation will effect metabolism, glucose response, and hormone production. If you have severely reduced sleep (less than 4 hours per night) your hormones will be insufficient to recover from stressful weight training and your stored glucose levels will be too low for significant endurance training (>60 minutes). You can train ...


9

You do have the right basic concept that low weight exercises can help build smaller muscles. However, it does require a better understanding of kinesiology (exercise science) to know which small muscles need help, how often, and when. For example, lifters who focus on bench press and rows will have the major muscle groups exercised. However, the rotator ...


8

My source for flexibility is Stretching Scientifically, by Thomas Kurz: Kurz has this to say: Isometric stretches, to increase flexibility, should be done at least twice a week, but it all depends on your recovery. If your muscles are sore then no isometric stretching should be done as long as soreness is felt. Wallin et al. (1985) recommends ...


8

Here is an excellent excerpt regarding rest from the Encyclopedia of Modern Bodybuilding written by the famous Arnold Schwarzenegger: It is important to pace yourself properly through a workout. If you try to train too fast, you risk cardiovascular failure before you have worked the muscles enough. Also, you may have tendency to get sloppy and ...


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, ...


8

First, a bit about physiology. Just like some people have big feet and some people have small feet, some people have big hearts and some people have small hearts. Those that have smaller hearts have higher heart rates in general; their resting rates won't be as low and their maximum rates may be higher. That's just natural variability. It's also generally ...


8

It really depends on what you are after. If you are running the Starting Strength program or some other beginner program, they take the stance of take as much rest as you need--even 10 minutes between sets! The goal for those programs is to increase the weight on the bar as quickly as you can. Trade offs for Rest Times Longer rests provide more recovery ...


7

It's not always necessary to focus so diligently on "out-of-the-way" muscles, but for many athletes with prior injuries or non-athletes it is. More important than exercises like this is programming a lifting regimen that is well-balanced. Pushes like the bench press should be balanced with pulls like rows or pull-ups, squats should be complemented with ...


7

You are correct to be suspicious of the "one muscle a day" prescription. While that method works fine, it is perfectly possible and very productive to do whole-body exercises every time you work out. Many Olympic weightlifters do what's called Bulgarian training, which is training five or more days a week, sometimes several times a day. They use whole-body ...


7

The difference between sleeping immediately after a workout and sleeping a half-workday later is negligible. The more significant difference, which is still pretty minor, is the increased energy many people feel earlier in the day. Generally speaking, most people are slightly stronger in early-day efforts than they are in late workouts. (Their mobility is ...


6

Without resting, you won't have enough energy to properly break down your muscle tissue so that it can build back up. If your goal is to build muscle, then to get the best results, you need to break down that tissue. If you're tired from doing other exercises, you won't achieve the most repetitions in your sets.


6

If you're working the same muscles each day, you're likely exercising far too much. Typically, a person should only work a muscle every 2-3 days. Check out the chart in this answer to "Is it healthy to exercise a muscle when it's still sore?" and a similar chart as figure 2 in this answer to "Importance of Rest Days". The optimum time to work a muscle out ...


6

Your recovery will suffer some in the short term. Most of your muscle strengthening and adaptations happen while you are asleep. However, babies do learn to sleep through the night fairly quickly. At most you are looking at a month of the kind of sleep patterns that would cause problems. So the short answer is "yes" you can go to the gym, lift weights, ...


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

Are there disadvantages to longer rests between sets? Sure. I cool down if I wait longer than five or so minutes between heavy squat sets, and that can be a problem if my mobility is iffy and I really need to be warm to get good form. It's also annoying to have the two-hour-plus workouts that result from 10-minute rests between sets of, say, heavy ...


6

Physiotherapists usually make you do several light sets every day in order to strengthen your healing injuries. Yes. If reducing the volume to one only set per exercise obviously reduces the chances of over-training and injury It doesn't obviously reduce the chances of over-training and injury. why not training a single set per exercise, every ...


6

5RM = 5 rep max. So, the heaviest weight that you can do 5 times, without re-racking the weight. If you could have done it 6 times, then it wasn't your 5RM. There are several calculators online that can estimate given your 1RM.


5

Even though stress can have a lot of negative effects on your mood and energy levels, a lot of these effects aren't directly caused by stress. Instead it's the actions that stress causes which have the bulk of the negative effects. A common pattern: Bad Effect (i.e stress) -> Bad Action (i.e. poor sleep) -> Bad Result. It's important to distinguish this ...


5

From Training Dimensions: Greasing the Groove is a technique used to practice any strength movement at a high volume without requiring a long period of recovery. If you are new to pullups, greasing the groove allows you to practice pullups often, teaching your central nervous system to perform the movement more efficiently. In greasing the groove, you ...


5

Typically, no. What I've been doing is getting through the warmups as quickly as I can without rushing. When I'm done with the warmup work, I allow myself a proper amount of rest before the first work set. How much rest you need really depends on you. If you have a head cold, or are running on too little sleep, you may need an extra few seconds after ...


4

I think a short nap might be a good idea if you are very tired. You want to be well-rested when lifting weights in order to be able to fully work your muscles, not to mention alertness and safety. However, I think you'll want to keep your nap to 20-30 minutes or else you'll go into a deeper sleep (see When I wake up after a two hour nap I feel like I was hit ...


4

Supercompensation would be some of the explanation if the goal is to get in better shape. As I understand it: When the body rests it creates more muscle mass than what was actually destroyed during the exercise.


4

Anecdotal answer: I am also a new father not getting much sleep. I made it a point to continue working out 3 times week to keep in good health and to get out of the house a little bit. I definitely notice that my performance is not as good on the days when I have not slept well. However, I also feel better, and sleep better (and go to sleep faster) on days I ...


4

Well, these are two different types of stress... When you are stressed from negative emotions they have to be released somewhere. The gym or boxing, or any kind of sport will do. But when you are overtired, then you need to rest... It is simple, you cannot cure tireness with work(pushing weigths is also work), you need to have a good meal and a good ...



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