How to Recover Quicker: Everything You Need to Know About 'Recovery and Regeneration'

[Deasno97]

I'm 14 years old and trying to put on muscle. I only got a set of dumbbells, that's it. So, please tell me if this workout is any good for gaining muscle. If it is not, tell me some changes I should make.

-Pushups (3 sets of 12)
-Dumbbell Bench Press (3 sets of 15)*
-Dumbbell Flys (3 sets of 12)
-Dumbbell Curls (3 sets of 12)
-Hammer Curls (3 sets of 12)
-Concentration Curls (3 sets of 12)
-Tricep Dips (3 sets of 12)
-Tricep Kickbacks (3 sets of 12)
-Crunches (4 sets of 15)
-Squats (3 sets of 12)
-Calf Raises (3 sets of 20)

[leeshang]

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[kosta43]

Hi guys, new to all this stuff, im 17 years old weigh 178lbs. Started gym 2 weeks ago and go 6 times a week. Im 164cm and abit of a stomach. My aim is to lose my stomach fat asap. I have a cousin who is a bit of a gym junkie and told me to take some supplements. I am taking pre-workout 3g of sodium d-aspartic acid, 1g l-carnitine and 3g of tri creatine malate, post workout and before i sleep i take 5g of l-glutamine, For the past 2 weeks ive hit the gym pretty hard and ive seen no changes. I am going on holidays in a month and need to lose my stomach fat. Does anyone have any tips for me so i can achieve that. I wasnt to sure if i should be taking some on the supplements so let me know if i should or shouldnt be taking them. Also im doing each session 30min of cardio at9.5kmph, and 1h of weight training and ab workout. Cheers guys all comments will be appreciated.

[musicberger1]

60 second cold plunge repeated for three reps can greatly foster the recovery process. For relaxation, end with a warm environment which will encourage sleep. For recovery between training sessions, end with a cold bout. The cold tub should not exceed 10 degrees Celsius.

Hi Jpaluseo, I usually sit on my heels regarding doing the ice shower or full on ice-cold dip, but I am curious if I wait app. 1 hour or so after my GMV training to set up the ice and h2o am i going to still get the nice recovery properties involved with chilling and then detoxing the muscles.?

[slamjamwv]

OK I have a few questions hopefully someone can help me with. I've been hitting the gym hard for the last 3 months. I'm on a 5 day split. I'll put my routine at the bottom of this post. OK So like I said, I've been at the gym hard for three months straight. Every week I switch up my sets to ensure I hit every aspect of the muscle fibers and So on. I am seeing gains in my arms and shoulder, but not seeing too muxh difference in my chest. I take NO2 red, no3, and whey protein. I eat snacks with protein in between my meals. I drink about a gallon of water a day. I also do about 15 min of cardio before my workout to get my heart pumping. But as I said, I'm not seeing any gains in my chest. I tend to do more decline sets because my lower chest on my right side seems to be lacking more than my left. Does anyone have any routine or supplement suggestions or just any ideas i would really appreciate it......

Routine:
Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday. - Shoulders
Friday - Arms
Saturday. - Legs

[nsmith2307]

I'm 6'3 238 lbs. I'm not looking to get ripped I want to get strength gains. I've pretty much hit the good ole plateau. I want to start all over and do it right. Any words of wisdom or advice? I recently heard about a program called 5X5 stronglifts. I'm a bit skeptical of the program because none have worked for me before. My motto is just pick up the weight and lift it! Any advice?

[tyealia]

I have been trying to find some science or info about the shower routine and cant find anything concrete other than the thought that the cold and how water gets the blood pumping the lactic acid throughout your body and to your extremities, anyone have any science on this shower thing? I would hate to be taking the placebo pill on this one.

[EnergyBeast4]

Very informative read. I will have to try some of these tips.

[crazyguy643]

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[myk007]

Hi, I am hitting gym from last 6 months and I take whey protien and now I am planning to start taking creatine, so please suggest me with which one is better for me, i want gain muscle. but I have some doubts... can you guys suggests me :

1.How much quantity I have to take in day.
2.Can I take creatine for longer periods such as for next couple of months.
3.Im going gym six days in a week, I have take creatine six days in a week or do i need to take more rest for taking creatine like 4 or 5 dozes in a week.

Looking forward for your advices.
Thanks.

[Jruss]

ok so I need alot of help with this. because ive gotten a bit slughish. I used to be in shape and had a BMI of 10%. but I mean now with my current situation I put on weightand lost my 6 pack and most of my muscle tone.
Ok so im 17 and am currently about 5"8 weighing 175. but I am in need of alot of help so,i have a few big questions.to try to help me get building again and gain lean muscle

1) which is better to do eat 3-4 mrals a day or 6-8
2) how many days should I start working out for and when should i rest.
3) what are the best pro and post wotkout supplements
4) what is the most effective way to pack on lean muscle and lower BMI

[LVNFAST]

I am kinda new to the whole supplement scene and would live some advice. I am currently 5'11 205 pounds. I have always worked out but want to really tone my muscles. I currently use 100% whey protein as a meal supement like once or twice a day and take cell tech hardcore immediately after I workout. Am I approaching this goal all wrong? Should I just use straight up whey and leave out creatine? I also use Neurocore as my pre workout sup. Thinking about giving white flood a try. Advice would be nice. Thanks

[Nickyd123]

I'm new to bodybuilding and I need help, here's my scenario : I am 17 years old, 5 foot 7 inches. I weigh 55kgs (around 125lbs I'm guessing) my entire life I have been overweight until now after losing about 25kgs (60lbs about) at first from dieting and then the weight came off naturally, I'm guessing puberty increased my metabolism.. Anyway, I'm now extremely scrawny with a tiny amount of abdominal fat.. I would like to start gaining muscle (I've been lifting light weights for a short while now) but I'm extremely extremely afraid of getting fat again and a trainer recommended I take USN hyperbolic mass which I have now bought, but here is my plan: I would like to try heavy weight lifting for 4-5 days while taking the supplement and then do cardio and eat less for 2-3 days to avoid fat gain, I know its unconventional but I'd rather be safe than sorry as I do not want to get fatter, but would this affect my muscle gain severely? (P.S. I know hyperbolic mass causes WEIGHT gain which could make me fatter and that is why I'm so worried but I would really like to gain muscle as soon as possible because my hip bones are wider than my chest and my head looks too big for my body)

[TheSpangDangler]

I have worked out fairly religiously since i was young (Dedicated in the gym but no GEAR and so so Diet) I was always about 5'8 and 185 lbs but sluffed off the past few years and got a little fat and am currently 25 years old 190-195 and lost a bunch of definition. I want to go hard and get in shape and I was looking for some advice from some of you guys that have done it all. I want to build muscle and not lose wight so I dont really want to cut my eating. Plan on hitting the gym hard and just figured from the state that my body is in now I can just work out hard and this "soft" look will just go away. any other advice?

honestly is the 1st time i have ever been out of shape in my life and never had to worry about bad weight.

And I am wanting to build hard but just want to go natural and get what gains I can get with basic LEGAL supplementation for now (GLutamine, L-arganine, Trib, and Creatine)

[Freak4WhiteTail]

Morning all,

I have read ALOT on this forum and have a question to the ones who have done a successful transformation. I am 30 years old, 5'10,weigh 228 and roughly 30% bf. I read I need to eat @ 1875 cal a day to lose weight. I just can not find anywhere that can point me in the direction of how I need to cut my macros to do this. ie... %protein/ %carbs/ %fat or 1/3 of a plate protein/ 1/3 of a plate carbs / 1/3 of a plate veggies. I go to the gym and do cardio and weight training 3-5 days a week and have dropped 7 pounds so far but my eating sucks because of the above . I just need to get the ratios down so I can plan my meals per day, cook them at night ( I work alot and go to school 4 nights a week) and get my transformation going in the right direction.

My question.....what is a good eating ration to drop my bodyfat percentage? (If it is on the forum already I have not seen it yet)

Thank you for your help.

[yowler99]

It's my first time posting on these forums so i thought i might as well give it a shot!

Alright, so im 6'1, 256 pounds and 18 years old. I am working on becoming a strongman competitor. Now, i play rugby and in the past have done powerlifting. My current bench press is 510 pounds just about with no bench vest, i rep out on incline benchpress about 315 for warm ups, my max barbell curl is about 170 pounds, not cheating. i maxed out about a week ago. i try to keep my back as straight as possible. Strength runs in our family as does bodybuilders and powerlifters, but i am taking Halovar, recycle, and Kre-alkalyn. i am a little young to take Halovar so yes i do realize that. i eat a high carb and protein diet. i am by no means a lard-ass. i have been lifting since i was about 10. My profile pic has not been updated but i am considerably bigger in the shoulders and arms and legs now

I wanted to know yalls opinions on these things and any questions people might have in regards in my training or anything. so please try not to bash me too hard lol

[stopemdead]

hey all,
well my issue is I ran into was my ON SERIOUS MASS has quit working for me. I know my body has essentially gotten used to the supp. Once I started this suppl gained so much wieght at the beginning now it acts more like a quick fix for food. I talked to a guy who said I should test out the soy protiens which should kick me back up to the weight I used to be? any thoughts, info, or advice would greatly be appreciated...

[Pitufa]

I have Alot of free weights, bench and pull up bar/ab machine. I was wondering how to work out my legs with free weights. I dont have a gym membership. Does anyone have any free weight advise!?!

[messiah601]

I am new to the gym workouts, nutrition and supplements. So I am looking for help if you in the Nashville, TN area and willing to train with me and get me on the right track please email me. I want to start ASAP. Thanks

messiah601@gmail.com

[lukeaquino19]

I'm sorry if you have read countless people asking about this but I really just have to do this right now out of frustration! I even went to the point that I thought of cutting my abs just to get a 6 pack... *exaggerating* I've started working out last year and I have seen results alright but my abs are still the same I started with 2 pack of abs then now it's like 4 pack but you can't really see the line underneath it I did tons of research about abs and stuff for countless of times... I got frustrated already and now I'm doing this... So what I know is that you need to lower your body fat percentage in order to see a visible 6 pack. I know that every person has abs but it's just covered with fat... I admit that I do have a little belly fat but I am pretty skinny if you look at it... I've read articles that even a thousand sit-ups or ab exercises will not get you that visible 6 pack... I agree with that since it will be just covered with fat anyway... so I thought that cardio was the best way to do this...I wanted to lose a lot of fat but I didn't see any results... please help me and guide me to the right path! I do not know what to do with my body right nowww!!! ((

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[Elwin808]

Elo !!! Just wanted to know if someone could give me some advice concerning inflammation in the knee's fat pad. If had a couple of fisio sessions but it keeps getting worse.
I can't train my legs and I can't run anymore.
I want to start training my legs again !!!
Any advice ?

[NaturalPursuit]

Hello BB.com!

I am the owner of "Natural Pursuit: Personal Training and Nutritional Consulting" and NGA amateur bodybuilder! On my website at www.natural-pursuit.com I post daily tips for my viewers to enjoy and learn at the same time! As I have browsed through this section I have realized there are MANY great articles that I would love to publish on my website. If you would like to write an article and have it published on Natural Pursuit's website, please feel free to contact me on here or email me at a.kikel@setonhill.edu

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Natural Pursuit
"Train like a champion today, become a champion tomorrow!"

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[adunbar35]

Just finished an 8 week cut but never had a body space at that time, just recently made one and wish I would have had it a long time ago. Anyways I just want to record my diet and training so I can look back on it the next time I cut and make improvements. Also so other people can look at what I did, what I ate, and my results (which I felt were actually pretty good).


So basically I'll start with my diet. I started my weight loss at 172 lbs and being pretty chubby (pics posted below) and followed a pretty strict diet slowly cutting calories and carbs the further along I went. My basic daily diet was about as follows:


Breakfast:
Protein Shake (half before my run, half IN my oatmeal after)
1/2 cup oats

Snack:
Apple (2 cups broccoli in later weeks of cut)
Granola Bar
24 almonds

Lunch: (Pre-Workout)
Ham or Turkey Sandwich on Brown Bun
(Chicken wrap on low-cal wrap later in cut with no cheese)

Post-Workout: Immediately
Protein Shake (made with water)
Banana (removed later in cut)

Post-Post-Workout:
6 oz Chicken Breast or White Fish
6 oz Sweet Potato (removed later in cut)
1 cup spinach or broccoli

Bed Time Snack:
1 cup cottage cheese


Total Calories: 2000 (Got down to close to 1600 near end of cut)

Macro's were about 35% Carbs, 45% Protein, 20% Fat





And now for my supplementation. For the first 2 weeks all I really took was fish oil, multi-vitamin, vitamin C and sesamin. For 5 of the last 6 weeks (aside from week 6) I also took the ECA stack (Ephedrine, caffeine, aspirin-low dose). And for the final 2 weeks of my cut I also added CLA which actually seemed to make a big difference in targeting my abdominal fat which is where I was struggling the most. So it went a little something like this:


Breakfast:
multi-vitamin, fish oil, sesamin, Vitamin C (500 mg)

Lunch:
multi-vitamin, fish oil, sesamin

Post-Workout:
10g Glutamine, Vitamin C (1000 mg)

Dinner:
multi-vitamin, fish oil, sesamin, Vitamin C (500 mg)

When I started the ECA stack in week 3, I started with 1 dose a day which is

25 mg ephedrine, 200 mg caffeine, 81 mg aspirin


I took this half an hour before my morning cardio done every day. This was done on an empty stomach, followed by half a protein shake 15 minutes later, and 15
minutes after that I did my cardio. This was done every day for 6 weeks (excluding week 6, no ECA but still morning cardio).

Week 4 I started taking 2 doses of ECA. 1 in the morning before cardio and my second half an hour before my workout, some time before 5pm (if not I wasn't able to sleep). Both done on an empty stomach (at least an hour, hopefully closer to 2 after I had eaten my lunch).

Week 5 I started to take my maximum dose of 3 ECA. I would take one in the morning, pre-cardio, one about 3-4 hours later, and my last one another 3-4 hours after that which I made sure was about half an hour before my workout.

Week 6 was my off week from ECA. I still did morning cardio but just stuck to my regular supplements of fish oil, multi-vitamin, and sesamin (I took this throughout my whole cut).

Week 7 I started the ECA stack again back up at 2 doses. I took the week off of it because you can feel the effects start to diminish near the end of each week but by increasing the dose slowly your body won't build a tolerance to it. I could really feel it kick in again when I started this week. Doses were the same as week 4, one before morning cardio and one before my workout.

Week 8 was my final week. I upped the dose to my maximum again, 3 doses of ECA. This was done in the same fashion as week 5, morning, 3-4 hours later, and 3-4 hours later again before my workout.

During my final week I also wanted to try out the water loading/depleting, sodium loading/depleting, and carb depleting/loading just for kicks. Also because I had been taking weekly pictures and wanted my final week’s pictures to be the best that they possibly could. The link below is what I followed to do this, it worked very well but wasn't very fun.

http://www.t-nation.com/portal_inclu...266seven2.html

Now for my training. I trained 5 Days on with 1 day off, working certain body parts each day and trying to lift fairly heavy so that I was able to maintain most of
my strength while losing fat. I tried to keep my reps between 6-8, sometimes even lower. This worked well for me and I didn't lose much size or strength.
Cardio was done every day aside from a few break days (maybe 2 over the 8 weeks). On off days, cardio was done twice, once in the morning and once at another
time later during the day. As for weight lifting days, cardio was done only in the morning for the first 6 weeks but for the last 2 weeks it was done twice a
day every day. Once in the morning and once at least a few hours after my workout. My Training went a little something like this:


Day 1: Chest

Incline DB Press / 4 sets / warm-up 12 reps, 3 sets of 6-8 reps
Bench Press / 3 sets / 4-8 reps
Cable Flies / 3 sets / 8-12 reps
Incline Cable Flies or Cable Crossovers / 3 sets / 8-12 reps

Day 2: Back/Bi's

Wide-Grip Pull ups or Lat Pull downs / 3-4 sets / Failure or 6-10 reps
Chin ups or reverse pull downs / 3 sets / Failure or 6-10 reps
Seated Rows / 3 sets / 8-10 reps
Seated Bicep Curls / 3 sets / 6-10 reps

Day 3: Shoulders

DB Shoulder Press / 4 sets / 1 warm up, 3 sets of 6-8 reps
Side Lateral Raises / 3 sets / 8-12 reps
Front Dumbbell Raises / 3 sets / 8-10 reps
Reverse Machine Flies / 3 sets / 8-12 reps
Barbell Shrugs / 3 sets / 8-15 reps

Day 4: Legs
Squats / 6 sets / 1 warm-up, 4 sets of 6-10 reps, 1 burn-out set
Calves (standing or seated) / 4 sets / 10-12 reps

Day 5: Arms
Barbell Curls / 4 sets / 1 warm-up, 3 sets of 6-10 reps
Close-grip Bench Press / 4 sets / warm-up, 3 sets of 6-8 reps
Seated Curls / 3 sets / 8-10 reps
Overhead DB Tricep Extension / 3 sets / 8-12 reps

SUPERSET:

Concentration Curls / 3 sets / 8-10 reps
Tricep Rope Pulldowns / 3 sets / 8-12 reps

Day 6: Off Day

Morning Cardio Second
Cardio Session Later in the day (at least 5 hours later)

REPEAT!

Remember that cardio was done in the morning, every day. Abs were done every second day as well, always switching up the routine. I used p90x, Julien Giroux's circuit trainer (on bodybuilding.com), and an assortment or body weight as well as weighted abdominal exercises. I always try to switch it up as my body adapts and it becomes too easy for me.


And there you have my 8 weeks of cutting! 22 lbs in 8 weeks, not too shabby. And actually after I dropped my water weight during the last week I dropped another 4 lbs of just water... not a part of my fat loss but was interesting to see.



Anyways thanks for reading it if you did, comments are much appreciated! If you have any questions about my training, nutrition, or supplementation don't hesitate to ask. Also please feel free to give me any suggestions in how I could have done this any differently! I am now starting a bulking phase and I will be sure to post a blog much like this one when I am finished.