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12 votes
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How do daily push-ups (as in army bootcamp) lead to muscle growth

Accepted knowledge in these communities and with most trainers is recovery days are when the body grows. Yes, but not by necessity. The days following a bout of resistance training are when muscular ...
David Scarlett's user avatar
7 votes

My experiments to my body

Your exercise selection leaves much to be desired. Your routine consists of only three movements: push-ups, squats, and sit-ups. The primary muscles targeted then are the triceps, anterior delts, pecs,...
Thomas Markov's user avatar
  • 4,268
7 votes

How do daily push-ups (as in army bootcamp) lead to muscle growth

Don't forget that the people in question are young, healthy and their goal is not optimal muscle gain. Young bodies repair damage faster. Presumably that's the most relevant reason. Their goal is to ...
AnoE's user avatar
  • 543
6 votes
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Conceptualizing role of recovery in muscle building

The most common model for recovery is the Stress Recovery Adaption cycle (x-axis: time, y-axis: strength): How long recovery and adaption takes depends on several factors some of which are: how ...
Andy's user avatar
  • 3,717
5 votes
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How Can I remove my muscle weakness? Please advise

This honestly just sounds like a case of DOMS. What is that? “Delayed Onset Muscle Soreness”, it’s a side effect training muscles more than normal. DOMS is a sign that your muscles are breaking down, ...
JustSnilloc's user avatar
  • 4,422
5 votes

How do daily push-ups (as in army bootcamp) lead to muscle growth

As I see it there are two separate issues in your question: High frequency Is doing 2 sets 5 x a week better or worse than 5 set 2 x a week? The answer seems to be: for advanced trainees higher ...
Andy's user avatar
  • 3,717
4 votes

I feel recuperated immediately the next day after an intense workout. Okay to workout more?

"rest 3-5 days between every used muscle group." This is nonsense, to optimize hypertrophy, this review paper recommends a frequency of 2-3 sessions per muscle group a week for novice to ...
John's user avatar
  • 6,982
4 votes
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Can I use ON Whey Protein and P90X Recovery Formula together?

While once considered essential in bodybuilding, the importance of nutrient timing has been severely downplayed in the last few years since plenty of studies fail to show significant results and the ...
G_H's user avatar
  • 2,510
4 votes

What is a muscle knot?

What is referred to as a "muscle knot" is also known as a "trigger point" or "myofascial trigger point". They are medically controversial little things, because despite being talked about so much and ...
G_H's user avatar
  • 2,510
4 votes

Can I altranate bicep workout as heavy day and light day?

Choosing between alternating heavy/light is very low on the list of questions that actually matter when it comes to something as general as "increasing strength and size". So in short... Yes,...
Alec's user avatar
  • 17.9k
3 votes
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Issues With Lowerbody Muscle Recovery

I've had this problem and overcame it to some extent. Here are some things that helped. Post-workout stretching. I never stretched after lifting, but I found that it was helpful on leg days. At the ...
Dan's user avatar
  • 427
3 votes

Ideal number of recovery days for strength training when working to maximum

There's a lot of science behind rest days but I'm going to give you an anecdotal answer. I had personally been doing my own 5x5 and 5RM training split. Everyday was a new 5RM attempt and it was going ...
C. Lange's user avatar
  • 4,599
3 votes
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Biceps workout without supplement pain more than 4 days: Do i need whey?

You are having DOMS (Delayed Onset Muscle Soreness). The only real way to mitigate it is to train more often. Taking whey (and other protein supplements) is useful when you can't eat enough to have ...
P154's user avatar
  • 242
3 votes
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Does eating sugar before sleeping reduce muscle regeneration and growth?

At this level I would not be worrying about things like that. The science to support that kind of assertion is woolly at best. If you are new to training there are three things I would be focusing on: ...
Will Appleby's user avatar
3 votes

Intermittent Fasting Post Workout

I do 5x5 and IF and have no problem with recovery. If you are concerned with fatigue and CNS recovery than the answer really is it depends on how well your body recovers and how you feel. This will ...
YisraelU's user avatar
  • 633
3 votes
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Can stretching add symmetry to the abs or make legs slimmer and reduce muscle pain after workouts?

While stretching does have some benefits, it does not appear to affect symmetry. Abdominals tend to be a somewhat difficult muscle group to develop for most people. Part of the reason is that abs ...
rrirower's user avatar
  • 6,690
3 votes
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Does the body allocate a lot of resources to heal muscle strain such that you feel fatigue?

Every injury is work for your body. I recently heard a podcast with a physiotherapist and nutritionist who said that postoperative (like properly invasive procedures) you typically need about 1.5 ...
Philip Klöcking's user avatar
2 votes

What can help me build muscle faster than diet, exercise, and rest alone?

4 months to gain 12 pounds of lean mass, and drop 8 pounds of fat? It's possible, perhaps, but really unlikely. Like the odds of winning the lottery unlikely. Untrained, you can add ~1% of your ...
Eric's user avatar
  • 14.8k
2 votes

Twitching/shaking after intense exercise? How to lessen it?

Shaking or trembling after a workout might be cause for alarm, but in many cases, the problem is due to something simple, such as fatigue or malnourishment. Taking measures before and after working ...
Mike-DHSc's user avatar
  • 2,817
2 votes

how to keep the chest tendon injury free while training heavy bench press?

One suggestion I would make is dropping the chest flies completely. Several fitness trainers (Jeff Cavaliere of Athlene-X on Youtube for one), claim that doing flies has a very minimal effect on chest ...
Will Appleby's user avatar
2 votes

Should I rest in between my workouts

Volume of exercise is the primary driver of muscle growth, which means that doing three sets of ten will probably have the same effect on muscle growth as two sets of fifteen, because in both you are ...
David Scarlett's user avatar
2 votes
Accepted

Do I need continuous sleep in order to maximise muscle growth?

The answer is yes. Interrupted sleep can have negative consequences on your overall health. Health consequences of sleep disruption Therefore, a negative effect on muscle growth. During the night,...
Andrej's user avatar
  • 780
2 votes

Is persistent DOMS a sign of low testosterone?

Is it due to the fact that I am big thus my muscules requires a longer recovery time? Or sign of low testosterone? If you think you might be suffering from "low-t" I'd advice you to visit a ...
gustafc's user avatar
  • 938
1 vote

If I do not have access to casein protein, is there a hack I can do with whey protein isolate to make it digest more slowly?

I’m not sure that this question technically qualifies as being on topic or not, but consuming anything else will slow down the rate of digestion. So fiber, fat, or whatever else you decide to consume ...
JustSnilloc's user avatar
  • 4,422
1 vote
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Is overtraing just an overdose? A bypassable overdose?

Our tolerance to training volume is certainly a function of training experience. The term training age is sometimes used to describe the total number of years over which an athlete has trained, ...
POD's user avatar
  • 6,181
1 vote

When in the day should I train to optimize Recovery and to limit DOMS?

Delayed Onset Muscle Soreness (DOMS) has nothing to do with time of day unless there is some research I'm unaware of. Sleep, however, is required for muscle growth and recovery from training, as ...
Eric's user avatar
  • 14.8k

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