Good recovery method

[john11]

Hi And thanks for reading this post.

I am 45 now and am having difficulty in recovering from training sessions,
when younger i used to train the usual once a week per body part ,
but now i can only train each body part hard once every two weeks,

I have been told to perform the following circuit everyday to speed up recovery:-

Jog 100 meters, then perform 10 press ups
Jog 100 meters, then perform 10 cable rows
Jog 100 meters, then perform 10 shoulder presses
Etc, until each body part has had at least one light exercise performed on it. (No struggling)

What do you think of this, any good? or is there a better way to recover, what do you do to enhance recovery.
I have not tried this yet, at the moment i am doing 15 minutes of punchbag work a day in the evenings, plus i do a slow jog to work, then back home as well, so light jogging twice a day abot 5 minutes each jog, but unfortunatly not getting any faster recovery from it.

Sorry i have not put up my entire routine, i just need advice on the recovery aspect

Thanks.

 

[Vipera1]

I don't know who is advising you but they are wrong.

If you don't recover and have to work out same body part once every 2 weeks, that means your workouts, nutrition and sleep are bad/not on point.

Seen you in 2 different threads, and in both of them you have bad advice given to you, you need a proper coach.

 

[mr_meanor]

If you circuit train everyday nothing would ever be able to heal completley, that seems like the exact opposite of what you would want to do in your situation?

I agree that nutrition and rest probably play a major role, also bad habits like drinking and smoking etc can impair recovery times.

 

[Mac11wildcat]

2 weeks between body parts is absurd. You’re either not eating, not sleeping, or overtraining to the point of severe muscular damage. If you’re on gear and not recovering, check your gear too.

Training should be short and brutal. I can get chest/delts/triceps done in ~60 mins and they’re torched but ready again for a second hit the same week. Adjust the length of your workouts accordingly.

Eat your damn food.

Get your damn sleep.

 

[Xlgx]

He’s taking mike mentzers hit to the next level

 

[ebkallday]

2 weeks between body parts is absurd. You’re either not eating, not sleeping, or overtraining to the point of severe muscular damage. If you’re on gear and not recovering, check your gear too.

Training should be short and brutal. I can get chest/delts/triceps done in ~60 mins and they’re torched but ready again for a second hit the same week. Adjust the length of your workouts accordingly.

Eat your damn food.

Haha. I rarely keep more than 2 days between hitting each muscle group.

 

[mr_meanor]

The newest science even states you should never train 2 days in a row, not even different muscle groups, for maximum gains and recovery because it takes the nervous system 24 hours to recover from a hardcore workout. Obviously you can and people do, but for maximum results training should be every other day.

 

[Mac11wildcat]

The newest science even states you should never train 2 days in a row, not even different muscle groups, for maximum gains and recovery because it takes the nervous system 24 hours to recover from a hardcore workout. Obviously you can and people do, but for maximum results training should be every other day.

I call absolute nonsense on this. Especially for bodybuilding splits. And 1 day = 24hrs anyways.

Your CNS isn’t some sensitive little flower. Guys in the military march with 100lbs packs for days without CNS damage. Your body adapts very well.

A bodybuilding style workout shouldn’t severely impact CNS as the majority of stimulus is metabolic. Strongman/powerlifting/CrossFit may be a different story.

 

[mr_meanor]

Guys in the military are also not swole af. Alot of body builders are doing it now, Dorian Yates is even promoting it on youtube.. MAXIMUM gains, not the only way to get gains obviously. But im over 40 so I never train 2 days in a row anymore anyway. Dorian Yates even goes so much as to say it is the one thing he wishes he would have known when he started BB for himself, and it is how he trains all his guys now.

 

[mr_meanor]

It isn't about adaptation, it is about getting the most bang for your buck.

I also have no experience on this persay but when Olympians say stuff I tend to listen.

 

[Mac11wildcat]

With training, and guidance from pros, you have to remember on thing. They were ELITE in the category of genetics. Not sure what Dorian says explicitly now, but he always kept training to the bare minimum frequency. Whereas Ronnie was the exact opposite; two-a-days were his standard. Behold, both the best of their respective eras. Two completely different styles. I don’t think Ronnie had another fiber of “bang for buck” to find either.

Dorian could do this because he was absolutely BALLS OUT every training session. He always had a partner. Always saw TRUE failure in sets. And his workouts were insanely taxing. It was also all he needed to grow a ton of muscle.

Mostly people (myself included) can’t reach that level of pure exhaustion in a single workout that satisfies the entire week. Some because they aren’t mentally capable of fighting the pain, some because true failure isn’t an option without a training partner. The reason doesn’t matter. Most guys also cannot grow that quickly or that efficiently with so little frequency.

That’s why this 6-7 day split stuff took off. Because guys couldn’t reach that true level of failure or maximize growth like Dorian.

I’m curious who Dorian is training now that method that is at the elite level (either amateur or pro) because I don’t recall seeing any recently.

 

[mr_meanor]

I could never reach that level of exhaustion either, especially on a good blast, seems like it was nearly impossible

 

[mr_meanor]

With training, and guidance from pros, you have to remember on thing. They were ELITE in the category of genetics. Not sure what Dorian says explicitly now, but he always kept training to the bare minimum frequency. Whereas Ronnie was the exact opposite; two-a-days were his standard. Behold, both the best of their respective eras. Two completely different styles. I don’t think Ronnie had another fiber of “bang for buck” to find either.

Dorian could do this because he was absolutely BALLS OUT every training session. He always had a partner. Always saw TRUE failure in sets. And his workouts were insanely taxing. It was also all he needed to grow a ton of muscle.

Mostly people (myself included) can’t reach that level of pure exhaustion in a single workout that satisfies the entire week. Some because they aren’t mentally capable of fighting the pain, some because true failure isn’t an option without a training partner. The reason doesn’t matter. Most guys also cannot grow that quickly or that efficiently with so little frequency.

That’s why this 6-7 day split stuff took off. Because guys couldn’t reach that true level of failure or maximize growth like Dorian.

I’m curious who Dorian is training now that method that is at the elite level (either amateur or pro) because I don’t recall seeing any recently.

I guess it really would be up to individual genetics, but there has to be some truth to it I would think because I've heard it from several sources over the past year. I will do some digging and see if I can find any actual studies.

 

[Mac11wildcat]

If you find it I’d like to know what the training looked like.

I guess it really would be up to individual genetics, but there has to be some truth to it I would think because I've heard it from several sources over the past year. I will do some digging and see if I can find any actual studies.

 

[Vipera1]

Speaking about science, the research shows that hitting the same muscle group x2 in a week yields to maximum results.

Arnold and many others trained x2 a day, and look what they achieved. So with that said, working out every other day is just laziness/preference, but absolutely not optimal for muscle growth, especially that the average joe will never be able to push their body to its limit every single workout, and our CNS is much stronger than we thing.

Your head will always give out before your body will.

 

[mr_meanor]

Speaking about science, the research shows that hitting the same muscle group x2 in a week yields to maximum results.

Arnold and many others trained x2 a day, and look what they achieved. So with that said, working out every other day is just laziness/preference, but absolutely not optimal for muscle growth, especially that the average joe will never be able to push their body to its limit every single workout, and our CNS is much stronger than we thing.

Your head will always give out before your body will.

I tend to disagree but I did find this article from 3 days ago on BB.com with some CNS info

https://www.bodybuilding.com/fun/how-to-combat-cns-overtraining.html

 

[mr_meanor]

Also it is 2019 new science develops all the time, this CNS stuff is all relatively new so really unless one of us is a scientist we are all just speaking from personal experience.

 

[Vipera1]

I'm not a scientist, but I am a personal trainer and a nutrition coach, I could go on about which certificates I have but it's pointless, as the real life experience is what counts.

I'm not saying that muscular/cns overtraining doesn't exist, I'm saying if you have the right training, sleep, nutrition, then most probably you'll not reach overtraining.

And if you do, there are many small manipulations that you can work with that will help you recover extremely fast. And let's not forget most of the people here are using gear, so the process is way faster and quicker.

That's why it's important to have the right coach/guidance if you want to get the most out of your body. But because most of the people lack this knowledge they like to point fingers and find excuses as why to train less or put less effort into their workouts.

 

[Mac11wildcat]

^

I find people undertraining with shit recovery and habits more often than they overtrain with optimal recovery and habits. Just a fact.

I think you’ll find CrossFit crowds you’ll find some of the opposite; anal about all their paleo diet bullshit but zero concept of appropriate training design and volume.

 

[mr_meanor]

I think that unless you are training to complete exhaustion it isn't necessarily an issue. Im far from an expert, I have just been reading and hearing the big boys talk about it lately.