im sure it varies a bit but is there some sort of gauge on when its complete?
like you workout stimulate/tear the muscle fibers how long before they are repaired and the new bigger muscle is built ?
does anyone know?
05-25-2005, 08:16 AM #1
05-25-2005, 09:06 AM #2Originally Posted by modified7
There are a ton of factors though..
Did you go heavy?
Are you bulking or cutting?
Newbie or Advanced?
As a rule I go 2 to 3 days with a five day split. I'll word back on Monday then biceps on Thursday giving me 3 days. This is usually enough unless its a switch up week and my rep / set scheme completely changes. Then i may be sore a bit longer. But to counteract I'll pull 220G+ of protein, 400G+ Complex carbs, not for recovery so much, but for growth during the changeup. The two walk hand in hand soo it makes no difference.
Newbies take a bit longer with 3-5 days for enough recovery to work that part again.
05-25-2005, 09:47 AM #3
06-28-2006, 03:36 AM #4
a few questions here....Does the fact that your muscle are sore tell you anything in terms of the repair process? Ive been working out seriously now for about a month only (im a noob)...i noticed in the first week i felt 'next day pain' in my pecs big time etc. But now, for the last 3 weeks i dont seem to get any pain at all???
am i lifting too light??
*Should* i feel the pain the next day to know i have teared my muscles in order for them to repair?
im 154lb and only benching my body weight currently. How often should i AIM in stepping up the weights. Trying to step it up every week (or 2)!
06-28-2006, 03:47 AM #5Originally Posted by DalePurdon
If your reps are getting too high, increase the weight.
Use dropsets, supersets, forced negatives, partial reps at the end of some of your closing sets.
After the 12 weeks + 1, change your routine to something different. Try 12 weeks of power work, 5x5, push/pull. Whatever, just change it and keep changing it every 12+1 weeks.
Ensure your pre-/post-workout nutrition is correct.wowstrongarms.com - the home of WSA on the internet
06-28-2006, 03:47 AM #6
06-28-2006, 03:57 AM #7
06-28-2006, 04:23 AM #8
<Use dropsets, supersets, forced negatives, partial reps at the end of some of your closing sets.>
I know i could find this out but you culd tell me right now
wha exactly are dropsets and supersets....i assume dropsets are simply dropping the weights? why would you do that?
Supersets increasing weights?
I assume negative are when you say in a bench press release the bar down really slowly towards your chest creating that prolonged burning sensation!
06-28-2006, 04:29 AM #9
Drop sets are the same as strip sets.. basically lets say you're benching 155.
You bench 155 for however many reps, then you take a plate off each side, lift till failure, take a plate off, lift till failure. Basically you have no rest and strip weight off each set.
Supersets are where you combine two exercises done straight after each other.. generally done with the same muscle group but can be done with different. I'll give you 2 examples:
Biceps: a set of barbell curls followed straight away by concentration curls.
Biceps/triceps: barbell curls followed by skullcrushers.
Basically 2 sets in a row with no rest inbetween. Also you usually do it with one muscle group, I think the only one it works doing with two is arms really.
Both dropsets/supersets are both forms of shock workouts. Don't do them everytime you workout.Hai guise.
06-28-2006, 04:36 AM #10
OMG.. err ok.
dropsets: load up the bench with 10s or 20s to your normal max. Do a set. Immediately strip off a weight from each side. Do another set. Etc. Until the bar id clean and press that if you like.
supersets: do one exerice followed by another. the same or opposing muscle groups normally, e.g. push/pull like chest press/bent row or chest press/flyes/pressups. no breaks.
partial reps: do your 1 rep max for example, but then push out 2-3 more half reps (which you will be able to do)
forced negs: no easy way to do this without a spotter, but for example you can do forced neg chest dips. Jump up onto the dip machine and then lower yourself slowly using your chest muscles over say 4 seconds.wowstrongarms.com - the home of WSA on the internet
06-28-2006, 05:26 AM #11
the way i always do negatives is to take more weight than you can handle. you need a really good and strong spotter who will lift the weight up with you and then its your job to control it on the way down. it only really works with certain exercises like bench press, but my god i have never been so sore as when i do thoseSoon to be updated:
MUFC supporter actually from Manchester
rep [and neg] back 500+
06-28-2006, 05:58 AM #12