Help with recovery after workout

[Lil' Joe]

I have been recomended L Glutamine to help me recover after a workout. Anyone used it? Anything better to help me recover faster?

Thanks guys.

[Animal]

Depends on your workouts, but make sure you've got the basics covered first: protein, good quality carbs, lots of fluids (I aim for at least a litre of water within 30 mins of finishing my workouts) and then rest and plenty of sleep. Once that little lot's sorted (!) then there might be some mileage in supplementation.

Best,

Animal

[Lil' Joe]

And what would that be?

[Animal]

Lil' Joe said:

And what would that be?

?? Sorry, confused!

[CHIEF]

L-Glutamine definetely makes a difference. Best thing to do i find to recover is cool down on a bike for 5 minutes (gets the blood flowing) and do some stretching and take a fast absorbing protein shake.

and as above drink plenty of water.

But as long as i've been doing this i've always ached like buggery. I did my chest on Wednesday and its still aching today.

[Lil' Joe]

Animal, you said there might be some mileage in supplementation and I asked what that supplementation would be?

[996 sps]

Noodles and tuna with bbq sauce.....

[Animal]

Sorry, yes. What I meant was that once you've done the eating after a workout/8 hours sleep, plenty of fluids bit then glutamine etc will help, but I reckon the basics will have more of an impact.

Best,

Animal

[triggersbroom]

CHIEF said:

I did my chest on Wednesday and its still aching today.

Sign of a fantastic workout IMO.

Great feeling eh?

[996 sps]

triggersbroom said:

CHIEF said:

I did my chest on Wednesday and its still aching today.

Sign of a fantastic workout IMO.

Great feeling eh?

You've got some Delayed Onset Muscle Soreness they say this is from the eccentric phase of your exercise, this will fade with more workouts.......

Edited by 996 sps on Saturday 1st August 22:08

[Animal]

996 sps said:

triggersbroom said:

CHIEF said:

I did my chest on Wednesday and its still aching today.

Sign of a fantastic workout IMO.

Great feeling eh?

You've got some Delayed Onset Muscle Soreness they say this is from the eccentric phase of your exercise, this will fade with more workouts.......

Edited by 996 sps on Saturday 1st August 22:08

DOMS is a sign of working hard: if you can't feel soreness or fatigue after a workout (even a day or more later) then I'd say it's time to change your workouts!

[CHIEF]

Bigger muscles for me tend to ache for 5 days i.e. chest, back and legs - smaller muscles like biceps, triceps etc. normally 2-3 days. i see people in the gym churning out set after set but not really putting their heart into it, i do 3 warms up sets on bench press then two really heavy where i get to the point i just cannot lift the weight anymore - the think is say i move to dumbells because my chest is already warmed up i dont need to fart about doing loads of sets again i do 2-3 at the most. the benefit of this is you have more energy to lift bigger weights, your already warmed up but have not wasted energy by doing pointless sets on a muscle part that is already warmed up.

I dont get carried away on doing loads of sets i train my ass off and i'm outta there inside 40-50 minutes.

Job done.

[996 sps]

Animal said:

996 sps said:

triggersbroom said:

CHIEF said:

I did my chest on Wednesday and its still aching today.

Sign of a fantastic workout IMO.

Great feeling eh?

You've got some Delayed Onset Muscle Soreness they say this is from the eccentric phase of your exercise, this will fade with more workouts.......

Edited by 996 sps on Saturday 1st August 22:08

DOMS is a sign of working hard: if you can't feel soreness or fatigue after a workout (even a day or more later) then I'd say it's time to change your workouts!

I don't get DOMs anymore, regardless of changing workout etc, you could force it with some eccentric reps.

[Lil' Joe]

How often do you train a muscle? I was told it takes 48-72 hours for a muscle to recover. So does that mean that if you did chest and bi's on Monday you shouldn't then do back and tri's on Wednesday as you would be using your bi's for back? Does it mean train each muscle once a week?

[Animal]

Everybody's got their own body rhythms (sorry if that sounds a bit new-age!), but for me I generally take 4-5 days to fully recover before working muscles again. It does very much depend on the intensity you're working at and also how fit/healthy you are as to how quickly you're going to recover, but as a rule I used to leave it an extra day after the soreness has gone before training a specific muscle part again.

Best,

Animal

[CHIEF]

If your training hard enough i;d say no more than once a week.

[Lil' Joe]

How does this look? Enough time between muscles?

Mon - Back and tri's
Tue - cardio
Wed - Legs and shoulders
Thu - cardio
Fri - Chest and bi's
Weekend - off

[CHIEF]

That looks a spot on workout there mate.

[Tokoloshe]

Lil' Joe said:

How does this look? Enough time between muscles?

Mon - Back and tri's
Tue - cardio
Wed - Legs and shoulders
Thu - cardio
Fri - Chest and bi's
Weekend - off

Looks good, but Id change it slightly so you do Back and Biceps and Chest and Triceps together, as opposed to how you have it.

You use your Triceps during your Chest workout extensively, same for your Back Biceps, so best to blow them out totally on one day and give them a weeks rest than work them hard on Mon and again on Fri etc.

Also to change it up a bit at a later date, could you fit cardio in in the morning (like a 30 - 35 cycle or run)and then do a 5 day split? I was doing a similar workout to you for about a year, and then changed to a 5 day split and noticed good muscle gain.

[tricky69]

996 sps said:

Animal said:

996 sps said:

triggersbroom said:

CHIEF said:

I did my chest on Wednesday and its still aching today.

Sign of a fantastic workout IMO.

Great feeling eh?

You've got some Delayed Onset Muscle Soreness they say this is from the eccentric phase of your exercise, this will fade with more workouts.......

Edited by 996 sps on Saturday 1st August 22:08

DOMS is a sign of working hard: if you can't feel soreness or fatigue after a workout (even a day or more later) then I'd say it's time to change your workouts!

I don't get DOMs anymore, regardless of changing workout etc, you could force it with some eccentric reps.

same here, don't really get them at all anymore... and i push every work out !