Post Workout Recovery - Build Bigger Muscles Through Rest
Author: James Mclain
Sitting at coffee my friend asked about my new muscular body, my reply shocked him. In fact, he didn't even believe me! My response was that most of the muscle growth and great body came from sitting on my arse! I also mention the words post workout recovery and the awhata radar quickly turned on. He didn't have a clue as to what I was talking about, however after explaining it was like a light came on in that head of his!
Getting big fast is a process that the body actually goes through. Granted it is not only resting or lying around on the couch, however that is a large part of the success. I was just kidding around with my friend and while there is truth in resting for muscle growth it does take a good, intense workout and a proper diet as well. Resting allows for our body to begin healing and repairing all the damage done during the workout as well as entire day. Not only are nutrients sent to heal muscles and other organs, but also energy and other chemicals that speed the process. Those tears in the muscle tissue that are gained from an intense workout heal when you rest, not when you workout and that is what post workout recovery is all about!
Another thing that my buddy couldn't wrap his mind around was that it doesn't take a trip to the gym every day to spark muscle growth. In fact, the following tips will help you build big muscles, and spend some time at home resting!
- Sleep is important, in fact one of the most crucial steps for muscle growth. Eight hours is the recommended dose for adults, though some people need a little more than that! If you feel rested and good in the morning than you know that you are getting enough sleep through the night.
- Try not to rearrange your sleep schedule. Now sometimes it is impossible, but try to stay on the same schedule. It is most beneficial to the body because it allows stability!
- Get in bed before midnight; scientists have proven that the hours before midnight are the best rest time for your body! So, get in bed at 9pm if possible for maximum results.
- Understand that your body needs to rest and recover after an intense workout. If you have given it your all spend a few extra days recovering. Now if you only had a light workout than you can hit the gym a little sooner! If you follow this post workout recovery regime along with the proper diet and intense workout sessions, you can get a buff body too!
Not giving yoruself enough rest and recovery time is one way you can screw up your muscle building efforts. To find out 19 more things that many skinny guy hardgainers do wrong that sabotauge thier efforts for a muscular body click below for a free e-book that explains them all!
Avoid the top 20 ways you can screw up in the gym.
Which is a better workout plan to build muscle mass while losing a little bit of fat?
Day 1: Full Body Workout
Day 2: Rest Day
Day 3: Swim for 1 hour
Day 4: Full Body Workout
Day 5: Rest Day
Day 6: Swim for 1 hour
Day 7: Rest Day
Day 1: Full Body Workout
Day 2: Rest Day
Day 3: Full Body Workout
Day 4: Rest Day
Day 5: Full Body Workout
Day 6: Rest Day
Day 7: Swim for 1 Hour
Can anyone help me with a muscle mass building workout?
I would like to gain muscle mass in my biceps, triceps, chest, and abs within a few weeks. Can anyone give me a workout that would help with this and that I can do at home? Also, can you give me a nutrition plan as well? I would like to gain 10-20 pounds of lean muscle within a few weeks. Is this possible?
Is it possible to form a workout plan that builds both muscle mass and muscle toning?
I want to build a lot of muscle but develop a six-pack/beach body as well. I can’t afford a personal trainer or find any reputable information. Are there any recommended websites for creating personal work out plans?
Building muscle and toning are very different. In order to build muscle, you need to turn fat into muscle. Try a high protein, low carb diet complemented by a weight lifting regiment with higher weight (be careful not to over-do it thought!) and lower reps.
To tone, you can do the inverse (lower weight with more reps) or you can do dip exercises on parallel bars. I prefer dips since I’m using my own body weight as resistance.
Here are some resources on dips:
http://www.wonderhowto.com/how-to/video/how-to-do-hanging-dip-exercises-254692/
http://www.livestrong.com/video/2765-do-bench-dip-exercises/
And here is the dip bar I own:
http://www.ultimatebodypress.com/
I like this one because of its portability and ease of use.
Hope this was helpful!
Anyone have know of a good workout plan for a beginner?
I’m starting to notice how truly scrawny I am and want to start working out. Does anyone know a good 5 day workout that will build muscle mass, strength and tone? I want to build my arms, shoulders, legs, chest, and back. any ideas?
No beginner workout will build up your arms, shoulders, legs, chest, and back. Instead, beginner workouts will give you strength needed to go into workouts for full body splits.
Rippletoes-
http://forum.bodybuilding.com/showthread.php?t=712752
Probably one of the most common beginner workouts. Many people have gotten great results from it. In my past experience, you will only succeed in it if you have a great diet, push yourself hard, and have good form. Supplements help a lot, too.
http://forum.bodybuilding.com/showthread.php?t=4195843
This isnt too bad, either.
Help me build muscle mass i am too skinny!?
I am very athletic and surprisingly strong, however I am very skinny. My legs are too skinny and my whole body is just too skinny in my opinion.
I am 16, male, 5’9, 125 lbs.
What can I do to build muscle mass and get some meat on my bones? I am sick of being this skinny. I want to have a good body not only for looks but for sports.
Please help by giving me a workout plan and stuff that I can eat to help me gain weight.
I would REALLY appreciate if you gave me stuff that is easy to buy (food wise), such as protein shakes and stuff, and also I would rather have a workout that i would stay dedicated to, so if it is a home workout i am sure that would be great!
thanks and please help me get some muscle!
Build Muscle Mass – 18YO Male?
I’m a 18 year old male, 5′ 10″ 215 lbs. I’m stocky but well built. Not fat, but built from previous football in high school. I want to walk on at my D-1AA college, but before then, I need to build more muscle mass. I don’t want to lose wight, just turn body fat into muscle, and build on preexisting muscles. What type of workout regimen can I do, and what type of nutrition plan should I follow? Thank you in advance!!
If your trying to build muscle mass, how many times are you supposed to work each muscle a week?
i understand that proper rest is the key. One trainer said each muscle 3 times per week, and the other said 3 times per 2 weeks. I plan on doing high intensity workouts
A simple way to do this is to exercise a different muscle group or two every day. One day do your arms, the next your legs, your abdominals, your latissimus dorsi, etc. That way the other muscles are given the rest they need while you continue to work out.
Of course, if you’re planing on going to a gym, you can always approach a staff member for more information.
Best way to build muscle mass?
I just turned 16 and I want to build muscle mass. I’m 5’10″ and around 125 pounds. I’m just wondering what would be the best workout plan.
If someone could provide me with a workout plan that would aid me in building muscle mass the quickest, that would be appreciated. Also, could you try to make the format of the workout something like the following?
Monday:
Upper Body
Chest (Exercise 1, Exercise 2, Exercise 3)
Biceps (Exercise 1, Exercise 2, Exercise 3)
Triceps (Exercise 1, Exercise 2, Exercise 3)
Back (Exercise 1, Exercise 2, Exercise 3)
Tuesday:
Legs
Quads (Exercise 1, Exercise 2, Exercise 3)
Calves (Exercise 1, Exercise 2, Exercise 3)
Hamstring (Exercise 1, Exercise 2, Exercise 3)
Something like that would be preffered. Obviously the body part can be varied depending on the workout plan that you can design for me. But, I would just prefer if you give me a day by day schedule for say one week? Thank you so much!
Building muscle mass workout plan.?
This year, my new years resolution is to workout every week and build up my muscles. So far my workout plan for the day is:
Eat cereal in the morning along with a cup of orange juice. (7:00 am)
Eat lunch at school (Around 12:30)
Start my workout with a 3 minute rest in between sets. (Starts at 3pm)
After workout, eat ramen noddles.
Then I eat dinner at around 7.
Monday, Wednesday, and Friday I work out my upper body and Tuesdays and Thursdays are for my lower body with the weekend being my resting period. I don’t know if I’m taking in enough calories. Is this a good plan or should I add more? Also, how long will it be before I will see the results. I have been on this plan for 1 month now.
Check out my site
http://www.buildmuscleburnfat.co.uk