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8

If you're overtraining or near overtraining, taking a rest week (or two, or three) often results in a performance increase. Since you've had issues with overtraining before, this may be the situation. Taking time off is not helpful in all situations but it can work. Many workout programs (for instance, 5/3/1) recommend a 'deload week' or a complete rest ...


4

We are training to produce adaptations, and through those adaptations we become more capable. There are a lot of different adaptations that happen as a result of training; for example, in aerobic training the heart's stroke volume increases and Haemoglobin levels in blood rise. In muscular training, muscle fibers get stronger. In the case of muscles, working ...


3

If you want to let your "pushup muscles" rest, that's good. I would suggest throwing in pullups and squats, either on the same day as you do pushups, or on the days in between. This way, you're not only training chest/triceps, but also working upper back, biceps, and legs. There are a million different bodyweight exercises you can do with minimal ...


3

70 days of inactivity will have a muscle atrophy effect. There are measures to limit the extent to which muscle wanes, but still, without use, they will deteriorate. I don't know what NASA is planning to do to counter these effects, but researchers have found that neuromuscular electrical stimulation can keep muscle protein synthesis active in comatose ...


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 find the ACSM Position Stand is a very credible source of precisely what you want to know. Evidence category A is backed by significant Random Control Trials (RCT) with significant participants Evidence category B is based on limited RCT studies, or a subgroup analysis, or is a meta-analysis. Evidence category C is Non-randomized trials or ...


2

In addition to Alecs good answer and the comments I wanted to add, that there a a lot of different dodyweight trainings availible today. Starting with different polpular Books like Mark Lauren - You are your own gym https://www.marklauren.com/ or perhaps in your case better: Paul wade - Convict conditioning http://www.dragondoor.com/b41/ which are ...


2

You need rest so your body can have time to recover. If you're not stressing it a lot, it won't need to recover as much. A crude but effective guide can be whether or not you're stronger (or "fresher") on Wednesday than you are on Monday (since Tuesday is your current rest day). If you're knocking out the same level of intensity and time on Wednesday as ...


1

First, nice icon. :) Second, just listen to your body. No one can say how much is too much (and will lead to overtraining). Just familiarize yourself with the symptoms of overtraining and be aware of it. There's a difference between being lazy and being tired from overtraining. If you find yourself excessively tired and without motivation or you find your ...


1

The best "exercise" for your eyes is a 5-mins break: as often as you can. Here is a simple experiment you can do to better understand what it means for your eyes to focus on a screen for a long time. So, while you are looking a movie, raise your hand parallel to the floor and keep it like that during the movie. How many minutes could you resist? Now realize ...


1

I share the same profession as you and have the same concerns. My advice would be to avoid computer eye strain by taking frequent breaks from the screen. I’ve been advised to get up from the pc every twenty minutes, or so. Frequent breaks give your eyes a chance to relax and reduces the strain. I’ve found that setting a regular schedule for breaks helps ...


1

In one word, yes. If you receive StrongLift's periodic emails, Mehdi, the program's creator usually advises that cardio or leg exercises should be reduced on resting days because that'll prevent the legs from obtaining their required rests, especially as the weights increase. So, if you're cycling 40 mins daily, your legs will have a harder time recovering ...



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