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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 end of leg day I spend about 5 minutes stretching out quads, hamstrings, calved, hip flexors, and just stretching into a deep squat for about 30 seconds. I think ...


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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, your body progresses through different stages of sleep. If one stage is interrupted, your body has to reset and start going through the stages again, meaning ...


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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, particularly in the context of younger athletes. However, this term tends to oversimplify the problem, since our training can be contiguous or intermittent, and can ...


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There could be multiple things to look at, but to answer your question, yes.. everyone exercising needs to take a break. The more experienced you are, the more often you take breaks. Typically this "deload" is 9 to 14 days and can include your rest days so that it just feels like a week off. Generally this is done every 6 to 8 weeks. After a deload, it's not ...


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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 really well. After about 10 weeks, the training days started to get really hard. Week 11 I failed my first time and week 12 I failed every day. During all 12 ...


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Are you not used to heavy leg days? These are large muscle groups. One workout focused more on hamstrings while the other one more on quads. Do you notice being sore specifically after one? I have this same issue.. I have tight hip flexors that cause my quads to get overused, which makes them very sore. It could also be DOMS.. so to summarize: Possible ...


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