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FITNESS TIPS FOR 8/2/2000
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Lost Bodybuilding Secrets
Part 2: Workout Recovery
This article looks at the importance of allowing enough time
to pass between workouts and what happens if you train
too frequently. To build size and strength we undertake
what scientifically it is known as the over compensation
factor. Very simply if you stress the body by lifting a heavy
weight the body will adapt to the demands placed upon it.
Once recovered, you will be able to lift more weight or do
more reps because the body has overcompensated for the
initial stress and has built a reserve. It is easier to
visualise what is going on if you imagine being chased
by a lion one day and you just manage to escape. If you
got into the same situation your body will have adapted,
and because you are able to run faster, the chances of
being killed are far less. Now that you understand this
simple, natural mechanism you will be able to see the
importance of allowing your body to fully recover
before you next train.
Once you have stressed you body in the gym, you need
time to allow it to recover and overcompensate for the
stress. If you don’t rest long enough, the body will not
have had time to overcompensate and you will be no
stronger than the last time you trained. For an average
man, recovery from a truly hard workout may take
between 3 and 10 days. It is not true that after 48 hours
your muscles begin to degenerate. Just recently due to
a busy work schedule I was unable to train for 16 days.
According to modern misconceptions I should of lost
considerable amounts of strength, in fact I was able to
lift more than the previous workout. I had not lost any
strength, for if I had, it would be impossible to lift more
than the last workout. Actually I train a lift (bench press,
deadlift, squat etc) once every 10 days, when I am
working truly hard at the end of a training cycle. It
actually takes me that long to recover.
The harder you work out, the more you stress your
body and the more time needed to recover. The more
advanced a lifter is, the more time is needed in order
to fully recover because they can generate more
intensity than a beginner. Age, work and family
commitments are another factor to consider because
they all use energy that is needed to build your body.
The more pressure you are under and the more
commitments you have, the longer you must wait until
you have another workout. The consequence of
training too frequently is something I am sure you are
familiar with overtraining. As you can now see, this
common term refers to the body being unable to fully
recover before it is stressed again. But how do you
know when one is recovered I hear you say. I go on
how my body feels. If I am full of energy and cant
wait to get into the gym and have a demanding
workout, then you can bet, I’m fully recovered . This
may be three days after my last workout, it may be
ten or somewhere in between. My cut off time is 10
days, because I don’t want to make excuses not to
train and baring an illness, I’m confident my body
will have fully recovered by then.
So the moral of the story, is don’t be afraid to have
that extra days rest, science has proven you need
time for your body to grow bigger and stronger.
Unless you are a genetic abnormality or on ‘gear’
training more frequently than twice a week is counter
productive and I would strongly advise every
intermediate or advanced lifter to train three days
every two weeks or have four whole days between
workouts. So go out and experiment on having an
extra days rest, assuming you are serious about
your training and are working hard enough to NEED it.
Next Issue
PART 3: INTENSITY CYCLING
© David Gentle 1997/98. from Muscle Mob Magazine,
by permission of the publisher
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