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10

If you're goal is strength than in between sets you should rest. Catch your breath. Have some water. Nibble on some sort of calories. Load more weight on the bar. Then go again. Not sure why you're waiting 3 to 5 minutes between sets as a beginner unless its training with partner / partners that are going in that time. In which case help them load their ...


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 ...


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 ...


7

Relax. Sit, lie down, listen to music, talk to friends. If you're outside, enjoy the sun. If you really want to do something related to the training, visualize the exercise you are doing. Where do you get the idea, that you have to fill your time? Actually, if you fill your time between sets with random stuff, you lose mental focus on your training.


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.


6

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 ...


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. ...


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

What amount of training/rest/food you need to accomplish your goals, isn't the same for everyone. There's no one-size-fits-all plan that says "do these exercises, sleep x hours, and eat these exact foods", which will work for any and all. When we hear of athletes training every single day, it tells us this: They rest enough throughout the rest of the day (...


6

It's quite normal to re-experience DOMS after a few weeks off. The "best" way to return after deloading is pretty much to do as much as you feel is appropriate. It sounds vague, I know, but there can't exist a one-size-fits-all answer. We're all different. The old clichée holds true; "listen to your body". If you're in pain, back off. If ...


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 ...


5

I've always found something like working on antagonistic muscle groups, stretching tight muscle groups or just plain tidying up the gym a bit usually keeps me entertained.


5

Maybe not? I'm not sure that high school athletes need to take a day off of playing basketball. Their recovery is probably amazing, and a game of ball isn't necessarily very taxing. A day off is definitely necessary if they're getting sluggish or feeling beat up, or if they're actually training — meaning sprints, distance running, lifting weights, or ...


4

One set per exercise is nowhere near the volume you're talking about in those scenarios. If you're a coal miner and you're lifting moderately heavy things all day, you're going to build strength in those muscles. Doing a single set of everything is going to result in very little strength gains. Not to mention that, barring any kind of warm ups which don't ...


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 ...


4

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 ...


4

For our body muscles are cost centers in terms of energy efficiency. In other words if they are not needed - they are removed. If you are not training, there is no good reason to keep them, so they will be removed. It takes time, as building them takes time. For sure that process will go faster if you have negative caloric balance. However eating more ...


4

As you hit on, the definition of flexibility is paramount. Rather than debate a proper definition, I'll give some takeaways I use with my clients.           The quick timeframe examples First, flexibility can improve virtually instantaneously. For instance, in those with pain, it's common for them to be "...


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

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

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 ...


3

I agree with Dave, the best time is when you make it. The important moment here is to understand that you should strive to start each workout session at the same time. Thus the body will develop a habit of working out at certain hours. This way it will be "prepared" for a workout and your workouts will go smoother. I used to workout in the morning, in the ...


3

Let me start off by saying that sleep is more important than working out, and here is the why, the main thing we try to accomplish while sleeping is "recovery" and the most important thing you need after working out is "recovery" and obviously you can see that if the main thing you need is recovery but you are not getting recovery time the workouts wont do ...


3

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 ...


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 ...


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 ...


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