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6

My question is, what was likely the result of the second workout that day? Was it more likely to be beneficial, or harmful? You could have injured yourself, for starters. Following that first workout at 11am, you broke a lot of tissues down in your body and weakened yourself. With rest and recovery your body heals, plus a bit of size and strength to ...


6

You're sore Wednesday because you squatted Monday. Soreness from lifting can easily last two or three days, and even get worse on later days. It's called Delayed Onset Muscle Soreness or DOMS. Since waking up this morning, my lower back is very sore. It is as if I did a heavy workout. I don't understand why this happened. This wasn't as sore yesterday. ...


5

First, lower back exercises shouldn't be done ONLY on rest days. Of course, since you're already hitting your lower back with squats and deadlifts, it kinda makes the comment redundant; I just needed to point that out in case you switch programs. Second, core training can be done daily. Your core muscles are strong enough to recover quickly from applied ...


5

I want to preface all of this by saying that this is from memory so a lot of this is sort of foggy. First, yes, a lot of the Bulgarian lifters were apparently on performance enhancing drugs and I believe many of them were banned from any sort of Olympic Weightlifting. Secondly, the Bulgarian method is effective because it takes advantage of the body's ...


3

You’ve likely heard of human growth hormone (HGH), a hormone that fuels muscle growth and recovery. Well, this hormone is released during sleep, particularly during deep sleep. This is a good brief info about sleep and muscle growth link with the references at the bottom. Usually, you fall into REM sleep 90 minutes after you fall asleep. Since leucine and ...


3

on the question about the seemingly contradictory practices of recovery but also frequent GtG, this article has some good info: http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our ...


3

Muscle soreness is irrelevant to muscle growth. It's just a sign you haven't exercised these particular muscles recently. Provided you've had enough rest and good calorie intake in the last few days, you are more than good to go and do the exercises. It's not a good idea to do it if you've done any intense leg exercise in the last ~72 hours. Spend 5 min ...


3

It is little bit complicated but let me explain it from heart rate, blood pressure and energy expenditure point of view. During sitting body consume less energy and HR and blood pressure will be lower. For your situation, the athletes will rest approximately 3-5 minutes (4th) which is good time period to save some energy and lower heart rate and blood ...


2

On my rest days, I usually try to do these: Long walks. Walking back and forth to work for me is ~5 miles, and it's a terrific way to keep the body moving and learn how to walk long distances, which is about as core to the human condition as you can get. Hiking. Find a decent trail, but your running shoes on, and go hiking for a few hours. Yoga. Yoga is ...


2

My personal favorite is foam rolling. I mean, why wouldn't you want to give your muscles a good massage? It's kind of a reward. It can also reduce muscle soreness as well as improve your range of motion, according to this study. I actually didn't know that last part until just now. I've been foam rolling for quite some time simply because of how good it ...


2

Yes, creatine can be taken on rest days as well. Here is an excellent article with research backed data on creatine: http://examine.com/supplements/Creatine/ Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 gram per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day ...


1

Firstly your body can adapt to a lot of crazy things within limits. Now lifting every day applies differently to different lifts. Doing the olympic lifts everyday is a different beast to doing squats/bench/deads every day. In addition squatting everyday (getting popular nowadays) is again a different animal to deadlifting every day (which you may have ...


1

I use creatine as a supplement for boxing, to increase endurance when I'm training up to a fight(I cut it 3 weeks before a fight to throw off the water weight that it adds. For me, it's around 2kg.) I've experimented a bit and ended up taking the same amount every day, be it rest day or not. As far as I've read, it's stored and will just build up over time. ...


1

To answer your question, its highly debatable. Some factors you may want to consider:- How heavy did you train, in this case did you go heavy for your bench or did you go light? How much volume(sets/reps) is done on that day(for your bench)? Are you eating in a surplus(eating more than your maintenance). How fast can your body recover(physical and central ...


1

Do I need to change the routine? No. So long you are able to progress in weights / reps / sets, you do not need to change your routine. With that said, this is called progressive overload. So long you are progressing, your workout is pretty much effective for you. You are doing pretty well except for your 3rd week. So what you could do is continue doing 70 ...



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