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how long do muscles REALLY need for rest?

Wizzle said:
RIGHT HERE

I gotta stop spamming this dude's site =D ... It's free and he gives the best basic advice I've ever found. Make an altar for your new god and start lifting! He has also has a beginner / intermediate program and lots of advice on nutrition, including intake calculators.

Any advanced lifters should try the superset programs, I love 'm..

On splitting: I do each muscle group once a week. I can probably do em once every five days but I do 4-5 hours of strength training already.
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Ahhh keep on spamming, Scooby's got a great site.

I'm no expert on any of this, I struggle to stay un-fat, and my idea of a work-out is working outside on the yard. :)

I do have a guru friend, not insane like Scooby, but he's trained for Iron Man many times over the years and he's one of those guys who's always promoting natural remedies and trying to get me to stop eating anything 'packaged' or 'processed'.

What he says is that you can go as hard as you want if you feed the muscles right and he even did a demonstration of lactic (sp?) burning in the muscles where you could control the "burn" from workouts just by tweaking your diet.

Just when I thought muscle heads were dumb.. ;)
 
i just follow my nose, and not use muscles which are still sore.

as for protein, it seems my recovery time is no different since running out of protein powder.
 
Whey is just a dairy product. It's a quality protein source but it's not going to give you everything you need.
 
i tweaked my diet a bit and it's doing a lot for my energy but i'm still having trouble getting the true soreness going on. i'm doing the exercises properly and leaving proper time between sets, and i also try and fit carbs in before a workout so i can still eke out just one more rep when i'm at the limit but still no soreness. WTF?
 
^my layman advice: you CAN lift more. it's amazing to discover how much weight one can actually push/pull/lift. i wasted years on lighter weights and higher reps getting myself pumped for the day but to very little lasting effect.
last night for instance, i smashed my triceps to the point where i couldn't towel dry my hair properly after a shower later!


thanks matsuo.

i recently found a chinese place which does lean chicken breast in a way that makes it not dry and tasteless. its now a staple and they know my name and order on sight.
 
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thujone said:
i tweaked my diet a bit and it's doing a lot for my energy but i'm still having trouble getting the true soreness going on. i'm doing the exercises properly and leaving proper time between sets, and i also try and fit carbs in before a workout so i can still eke out just one more rep when i'm at the limit but still no soreness. WTF?
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If the weight you're lifting is progressing why worry about it?
 
you make a good point, it just doesn't feel like i'm making good progress though if i can't, you know, FEEL it...
 
Changing routines helps. I cannot get significant muscle soreness when I do the same exercises two weeks in a row. Varying the reps and exercises helps. Do lunges instead of squats or try some supersetting (more advanced).. use some cables instead of free weights. It all works.

Also important: Form. 95% of the people at my gym lift too heavy, they lift a lot more then me and I can guarantee this is not because they are stronger. I only cheat on my last rep.

Try flexing the muscles you're training. For example, while doing fly's flex your chest.. This might seem weird but it really works.. when you're contracting, flex!
 
On the note of protein powder vs. food, I really started noticing gains when I began incorporating more animal based foods (grass fed beef, wild salmon, eggs, chicken, and also some nuts, etc.) into my diet. I'm hardly hulking huge, but I aim for over a hundred grams of protein a day when possible, and because of some joint issues, I don't really weight train, but do isometrics and "visualized resistance" which actually keeps me at least "fit looking" - not bulky, but lean and more filled out than I used to be.

I try and work out every 2-3 days, and sometimes I just focus on one muscle group each day, other times, a full body workout. Pretty lax about it, but I'm not trying to be a 200 pound hulking body builder, just in good shape, figure I weigh around 145-150 some pounds at 5 feet and 9 point something inches.
 
sheepie said:
Best benefit/time is 3 times a week, separated by a day each. same days every week (IE, mon, wed, fri)
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I find that quite interesting. I always separate my resistance training by at least a day but the guys I train with have kids and other things that intrude on training so each week is different days.

Where did you hear about the same day training each week making a difference? And how much do you think it contributes?
 
If I run a long distance my body is bust for 2 days, but if I lift weights anything lighter than deadlifts or squats I feel ready to go right away.

listening to your own body is vital here, I figure if my arms can take the punishment then i'll work them out often but if my body is shattered after some real deadlifting then I'll chill and eat until i'm 100% again which can be 4+ days sometimes.

forearms can be trained often same with calves and abs, but I wouldnt recomend squatting 3+ times a week oh no!
 
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