Muscle recovery

[Shinobi]

Hi Guys,

Any tips or things you do after a workout to enable your muscles to heal faster, obviously I take protein in after a workout and stretch off etc but looking for ways to heal faster if possible.

Vitargo has been mentioned to me but not sure if it's needed as I always eat unless it's an evening workout.

Also I'm following the 5x5 program so targeting each muscle group once a week, the thing is my Biceps seem to recover to 100% within half a week so can I sneakily work them twice a week?

Thanks for any advice.

[Morba]

What do you mean by heal faster? How are you measuring this?

Also, why would you want to train bi's twice a week (outside of the direct work and additional workout from back work)?

I am a firm believer that you do not grow in the gym.
The growing comes from food and rest that surrounds the gym time.

[Halb]

Shinobi said:

Also I'm following the 5x5 program so targeting each muscle group once a week, the thing is my Biceps seem to recover to 100% within half a week so can I sneakily work them twice a week?

Which program is this? Traditonal 5x5 is three compound exercises three times a week, e.g. squat,powerclean, bench.

[Shinobi]

Morba said:

What do you mean by heal faster? How are you measuring this?

Also, why would you want to train bi's twice a week (outside of the direct work and additional workout from back work)?

I am a firm believer that you do not grow in the gym.
The growing comes from food and rest that surrounds the gym time.

Measuring this? Well if I can lift weights again as strong as usual then I'm ready also no ache etc.

Why I would want to train them again is to make them stronger hence the reason I train.

I am a firm believer that you grow while you sleep but the Gym is rather important as is diet.

Honestly not looking for a back to basics guide just any tips people have for recovering and aiding the recovery. So far I just go with sleep, vitamins and a good diet.

[Shinobi]

Halb said:

Shinobi said:

Also I'm following the 5x5 program so targeting each muscle group once a week, the thing is my Biceps seem to recover to 100% within half a week so can I sneakily work them twice a week?

Which program is this? Traditonal 5x5 is three compound exercises three times a week, e.g. squat,powerclean, bench.

It's sort of a variaton of the traditional one using the compound exercises and then some specific exercises to target the muscles individually. Still split into Back / Bi's, Chest / shoulder and tri, Legs and ABs.

[Phooey]

Shinobi said:

Halb said:

Shinobi said:

Also I'm following the 5x5 program so targeting each muscle group once a week, the thing is my Biceps seem to recover to 100% within half a week so can I sneakily work them twice a week?

Which program is this? Traditonal 5x5 is three compound exercises three times a week, e.g. squat,powerclean, bench.

It's sort of a variaton of the traditional one using the compound exercises and then some specific exercises to target the muscles individually. Still split into Back / Bi's, Chest / shoulder and tri, Legs and ABs.

This is a popular 5x5 program from muscletalk.co.uk . I personally don't see how you could train bi's twice a week *without* overtraining them imo

Day 1: Chest, should's, tri's
Bench
dips
mil press
skullcrushers

Day 2: Rest

Day 3: Back, bi's
Deadlifts
pullups
rows
curls

Day 4: Rest

Day 5: Legs, abs
Squat alt with Leg Press
SLDL
calf raises
ab work

Days 6+7: rest

[LordGrover]

After stretching a quick 'warm-down' is beneficial. Just a few minutes on the cross-trainer or light jogging to get everything moving again after the stretching.

[Shinobi]

Phooey said:

Shinobi said:

Halb said:

Shinobi said:

Also I'm following the 5x5 program so targeting each muscle group once a week, the thing is my Biceps seem to recover to 100% within half a week so can I sneakily work them twice a week?

Which program is this? Traditonal 5x5 is three compound exercises three times a week, e.g. squat,powerclean, bench.

It's sort of a variaton of the traditional one using the compound exercises and then some specific exercises to target the muscles individually. Still split into Back / Bi's, Chest / shoulder and tri, Legs and ABs.

This is a popular 5x5 program from muscletalk.co.uk . I personally don't see how you could train bi's twice a week *without* overtraining them imo

Day 1: Chest, should's, tri's
Bench
dips
mil press
skullcrushers

Day 2: Rest

Day 3: Back, bi's
Deadlifts
pullups
rows
curls

Day 4: Rest

Day 5: Legs, abs
Squat alt with Leg Press
SLDL
calf raises
ab work

Days 6+7: rest

Very similar to what I'm doing apart from I'm doing super sets of curls and hammer curls.

[Shinobi]

LordGrover said:

After stretching a quick 'warm-down' is beneficial. Just a few minutes on the cross-trainer or light jogging to get everything moving again after the stretching.

Interesting, I think I'll give this a go especially on Leg days.

[rhinochopig]

Read this http://www.time-to-run.com/theabc/postrun.htm

In summary, sod all you can do about it really. Muscle aches come from the micro-tears you induce when exercising - it's what makes your muscles grow. Basically the best action is rest. Make sure you routine has rest periods planned in - this when your muscles actually grow. No rest, less effective training.

[Shinobi]

rhinochopig said:

Read this http://www.time-to-run.com/theabc/postrun.htm

In summary, sod all you can do about it really. Muscle aches come from the micro-tears you induce when exercising - it's what makes your muscles grow. Basically the best action is rest. Make sure you routine has rest periods planned in - this when your muscles actually grow. No rest, less effective training.

Good read, thanks for that. Looks like I'm better off just waiting again and working all muscle groups once a week.

[CHIEF]

Take a good quality quick release protein WITH carbs straight after a workout. Pro-recover is good for this.

Do a quick cool down on a running machine/bike for 10-15 mins max to get the blood pumping and get plenty of quality rest and recuperation.

[rhinochopig]

CHIEF said:

Take a good quality quick release protein WITH carbs straight after a workout. Pro-recover is good for this.

Do a quick cool down on a running machine/bike for 10-15 mins max to get the blood pumping and get plenty of quality rest and recuperation.

Read the link - little scientific evidence that a cool down works.

[LordGrover]

Just because it's on the internets doesn't make it fact, just one of many. You'll find plenty of other reports saying exactly the opposite. It appears to be specifically aimed at runners anyway.

ETA - it may be in my mind but since I've been warming down DOMS have been less frequent and less severe. Probably just psychosomatic though.

Edited by LordGrover on Wednesday 3rd November 16:54

[Morba]

Just train through doms if you want to. Intensity is what matters, not the weight you are lifting.

Oh and no need to buy things like pro-recover, just buy some bulk whey and bulk waxy maize starch, much cheaper and just as effective.

[Morba]

Oh and doms isn't a sign of a good workout and shouldn't be a measurement of how effective your workout was