Recovery time

british beef

I work a physical job and i think its seriously affecting my gains. I know the general rule is to consume alot more calories but i starting to think thats not enough coz my muscles simply dont have enough rest - and that is important i hear!

Just wondered what everyones opinions are on the subject....
(and if i should get a new job!!)

Ali M

Ive known bodybuilders who dig roads mate and my ex training partner who competed was a painter and decorater... All down to sleep and diet...

bulldozer

What does your training look like mate??

You dont have to hammer the weights 3 or 4 times a week to grow. Perhaps your over training ??

Just a thought

british beef

thats encouraging to hear!! i have been doing garys full body workout twice a week but i was thinking of changing it to:

SAT
squats
incline press
dips
shoulder press
skull crushers

WED
deadlifts
chins
biceps curls
ab work
all exercises 1x warm up set 1x work set 1x backdown set (drop weight by 30%)

Diet
7am 1 pint milk 1 cup oats 3 scoops whey 1 scoop ice cream blended. yum!!

10am sandwich (3 slices brown bread filled with chicken) fruit

1pm sandwhich (4 slices brown bread filled with chicken) fruit

5pm 2/3 pint of milk half cup oats 2 scoops whey

8pm chicken with pasta and yogurt

11pm (just before bed) 1 scoop whey 3 scoops micellar casein

(im 6' and 12 1/2 stone)
Thats alot of information!!! any advice would be appreciated!!

crazycal1

nice to see somone looking at rest being the factor instead of diet

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

british beef

well just a thought but everyone says to just consume more calories but surely rest is an important factor and can diet really make up for lack of it?

crazycal1

fcuking right mate-
i only train 2x aweek max
you could call how i train - recovery based training

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

mrhulahoop

Maybe when I go back to university, I could revise for exams only twice a week and get a distinction. Spend the rest of my time letting my brain recover. Less is more!

td3

first question, how long have you been training using the twice a week system?

I personally think training only twice a week is a waste of time 3 is a minimum 4 is good.

Up your system to spread over 3 days and incorparate more work sets.

Id also suggest upping your diet, if your work is physical like you say then your eating minimal.

Your diet is pretty basic not much variation and the ratio of liquid meals to solid meals is to much.

Id say drink 3/4 shakes a day but incorperate more solids also to balance the ratio out.

If your a pretty lean guy which i suspect you are judging by your diet and work load + training and dont mind putting a little fat on, id suggest eating burgers, pizza, chips etc high energy foods see how that goes for a while or just up your clean food in take. Personally i dont think eating cheat foods will effect your fat percentage as your constantly running on low in my opinion.

Final point make sure you've eaten washed etc and your head hits the pillow before or dead on 10:30pm. I bet you rarely get 8hrs sleep, as a bodybuilder/weightlifter your body is like a childs constantly growing repairing, how many kids you know only get 8hrs?
You should try and get 9hrs, not practical for everybody i know but it will help. Even get 10hrs once in a while.

Tall

Hi TD3,

He's just looking to start on a 2 day split and had previously been doing full body workouts.

Can't say I think its a good idea for him to eat 'junk food' mate, he's better off eating clean but eating big, but yes a shake/solid balance is needed.

Well said on the sleep front.

I'm finding I'm growing well on twice a week - it lets me hit everything really heavy and then gives me enough time to recover. If I was working out this heavy 3 times a week or 4 times a week I'd need 'extra supplements' to sort me out...