From years of playing basketball on multiple types of surfaces (sometimes blacktop or cement) and from a previous knee twist injury, my knees can’t take much pounding. The Art and Science of Building Lean Muscle Mass and An Awesome Physique for Men Over 40. I’ve read all your advice to other folks and I know about how much time to rest when building muscle, but I wasn’t sure about the burning fat. 3 reps with 40 kg. Jimmie. For lifting, I wouldn’t bother carb-loading per se but if you want to eat your carbs at night that’s fine. This would be for the bench press only. I’ll probably lose the 100 pounds in about 3 months or so, since I’ve been really good at losing weight in the past. My workout routine is: I’m sure I can get back over 300 lbs. I have gradually progressed on my weights for 120 days, on average my weight load on the machines is raised about 4% every week. Also moderate impact aerobic exercise or even very light plyometric exercises (jumping jacks, running in place) cause my knees to need long recovery time. #2: Since I will be primarily working out to burn fat (low weight, high reps), how important is nitric oxide intake here? Do you have any suggestions for helping me improve? Thank You , Beau Brannan. Hi, I’ve talked with you before and you’ve given me some excellent advice. Or basic yoga, stretching, etc. if I do it right. Honestly it depends on whether you take supplements or not and how often and how many. But don’t bench press 3x/wk. Should I still take a day off in between? Can you recommend any recovery techniques so that my knees don’t sideline my lower body workouts? Eating right, training, and recovering properly are the most important factors in gaining muscle, and as long as you are not in a huge deficit (more than 500 calories) you'll still make gains. I’m about to start working out next week for the first time in 4 years and you’ve already given me some good advice on this. My chest days consist of flat bench , incline bench , flys . Then a down set of 12 reps. Light day, same routine but 70% of heavy day. I am having difficulty increasing the number of push-ups, pull-ups, and sit-ups that I am able to do. 1.5 mile run/30-45 of cardio on elliptical machine(s) yeah, that actually looks good (at least, over the internet!). I have been doing this for about 19 months and have noticed good gains , I am stronger and bigger now than at any time in my life . General guideline:  20 yrs old – tend towards 2 days; 50+ – tend towards a week for a muscle group to fully recover. So, 180lbs. Wed – Legs/abs I was hoping you could give me your opinion on my workout plan and tell me if you think there are any changes i should make. If you're really pushing the intensity, you can probably only do a max effort twice per week, and you're going to need 48-72 hours between sessions. That’s why I had to quit lifting before. Any feedback will be appreciated. I just always worried that perhaps if I rested one more day between working out, maybe my muscles would grow more. Do I need more rest between workouts ? That said, as this article relates to recovery, you are young enough that there is plenty of recovery in your routine. When I hit 75 seconds TUT I up the weight, if I can’t do 60 seconds TUT, I lower the weight. Let’s start by talking about genetics, age, and different muscle types. I’ve never used it, and so far all but one scientific study says it’s crap. Horizontal row, triceps extensions abdominal machine, upright row, rear delt fly, skullcrushers, oblique raises, rotator cuff rotations. saturday: Legs/chest/shoulders/tri This can make a difference post-workout as well. I seem to be better at weight loss than about anything else in this world. My friend Skip LaCour has some programs around that, as well as Vince Delmonte. Why do my chest need so long time to fully recover? This past week, I have been trying: -DAY 1. Good luck! Doing this from the very first through the last repetition will make a big difference in recovering to do the next set. Bodybuilders lift heavily and often, some six days per week. Hi Darrin, thank you for the advice. I have a heavy day, max weight of 3 reps of 2 sets and 1 set of two. Hopefully someone else can respond. Do you have additional advice/recommendations for knee recovery? Tuesday: Back & Biceps Bodybuilders rotate between muscle groups every workout to allow for this recovery time. I do know how to lose weight quickly (I’ve did it before) and I incorporate weights into that. for 18 yrs old, I would venture a guess that this is fine if a) these are whole body routines and b) you are very intense (working very, very hard for your level). The one that didn’t say it was crap wasn’t a clear study anyway. I currently train 5-6 days per week , 40 minutes cardio ( eliptical ) I do about 3-3.5 miles in the 40 min. Hi Darrin, I’m 62 weigh 204 and have a couple state records in the bench at 125 kg. I rest 3 days, so that I am back to the 1st routine on the 4th day, taking 8 days to get two full cycles in. I’m considering Force Factor while I work out, but would it be better to use this only when I’m building muscle and not just building fat? General guideline:  just starting out – tend towards 2 days; mid-level experience – tend towards 3 days; very advanced lifters – tend towards letting each muscle recover a full week. A lot are junk but some are really sound. If you want me to intro you or just direct you to some specific programs, either post to the forums or send me an email to support | @ | leanlifters.com (without the |). I don’t count reps, I use a timer to record time under tension (TUT) with a medium cadence (between Super Slo and typical fast cadence) to minimize use of momentum and reduce reps on my joints. Total Rest. I do chests on the days I don’t do arms . @Josh – it’s nearly impossible to overtrain (as clinically defined) with a 3-day a week routine. @ Mike – sorry, gymnastics is not my forte. Darrin, your artical is great and was very helpful. So as you can see there’s a lot of overlap in my bicep and tricep muscles so effectively I’m doing the equivalent of 2-3 sets of those muscles. After I’ve lost what I think I need to lose, I will begin a full body workout twice a week. Muscle recovery. I will then start to pack on the protein and continue to raise the weights on my lifts every time I can complete the necessary sets and reps. I’m not the most intense lifter out there, but I do my best and if I can complete the 3 sets of 6, then I go up by 5 pounds the next time. I’ve been working out on average 2 times a week followed by 36 hours of calorie surplus diet with a 3rd cardio workout preceded and followed by (+/- 18 hrs with calorie deficit) – essential I’m doing a recomp as oppposed to doing a building phase for weeks then a cutting phase for weeks. Part of this is just because you’ve now been lifting for over a year – either way, you are probably strong enough now that most muscle groups are going to need several I am 19 years old and have just started working out again for the first time since high school (about a year in a half ago). And second question: I haven’t been in a gym for about half a year, before that i was going around a year 3 times a week. There are tons of factors that influence how long you should rest your muscles between workouts.  And because there are so many factors, this is a very long article.  LeanLifters Members get the full article.  Everyone else gets the short version.  Here are the factors: Things Related To Your Workouts Themselves, Things You Control, But Outside The Weight Room. I was impressed, and kept doing it each winter as I run a tree removal business full time spring through fall, and can’t train then. So probably fine – try it and report back! It is a safer and more effective way to return to lifting heavy weights. Usually people take longest to recover from legs and shoulders, rather than chest. It's gonna be pretty hard to destroy your The Truth About Muscle Recovery Time – Short Version, join LeanLifters and read the full article here, http://leanlifters.com/more/fullbodyattack.html, http://leanlifters.com/the-big-7-the-seven-most-important-weight-training-exercises/, http://leanlifters.com/repetitions-reps-build-muscle/, http://leanlifters.com/should-women-train-like-men-modifying-lifting-routines-for-women/, The Truth About Muscle Recovery Time – Short Version, World’s Best Tasting, Fastest, Healthiest Homemade Protein Forgive my presumption here, but I bet you are not making your workouts as intense as they need to be to see sustained progress.  I say this with confidence, because I see it in 99% of the people at every commercial gym I visit.  I’ll save the lecture, and stick to the facts:  there’s a continuum of intensity and most of us are in the middle.  The less intense your workouts, the less recovery time those muscles need.  And of course, the more intense, the more recovery needed.  [Note that I’m talking about lifting intensity for producing force, not cardio intensity. It either came down to lifting weights or sleeping so I could afford to put a roof over my head. I’ve always loved lifting and nothing made me madder than having to stay at my job for extra hours that cut into my workouts. 2. My main goals this year is to be able to do 10 clean muscle ups on bar. I usually weigh around the 250 pound mark, and the extra weight was accumulated from sitting in front of a computer for a couple years. I’m 47 and have been doing full-body, one-set to failure resistance training on resistance machines: leg press alternated with row, ab crunch (I do 2 sets on this one – but that’s the only one), pull down, should press, chest press (alternate between incline and decline), dumbell curls, bicep curl machine, tricep extension machine. How do you feel about this? At one point I never hit a peak and was benching 405 pounds when I had to quit. Master that, and you’ll lose fat. @jason smith – that indeed sounds crazy. I also work Saturdays and that is the only day I get a lay in which is well needed after the weeks workout and work. But overall, for making up your own routine, this is pretty good. Also since I last wrote you, I started switching up my weekly routine a little bit for better muscle recovery time. 2, 6 Tips to Do More Pull-ups & Chin-ups (part 2), 6 Tips to Do More Pull-ups & Chin-ups (part 1), Whether you are taking steroids or not (hopefully not). Brian-May 1st, 2009 at 10:37 pm none Comment author #4349 on Setting the Record Straight on Muscle Recovery Time … That’s where I’d start – PPRLR. -DAY 6. This is a huge concern of mine since I will be tested on these exact exercises. Im seeing slight results, but not what I was expecting. Monday: Chest/shoulder/tri When you are just starting out, full-body workouts every other day are perfect.  You hit every muscle group in every workout, or 3x/wk per muscle.  That also means each muscle (in fact, your whole body) rests only about 48 hrs. “If two days later, you can lift the same weight for the same exercise for the same reps, then you most likely weren’t at maximum lifting intensity the previous workout.” That’s a lot of info I know but interested in others take on my situations. General guideline:  smaller muscles – tend towards 2 days; larger muscles – tend towards 3+ days; and then there are the back muscles hit by deadlifts – tend towards once a week. Day 2; legs. Every time I have ever lifted in the past, I’ve always did full body workouts 3 times a week. I’m able to workout 3 times a week but at the moment I’m trying to cut down as I have a little unwanted body fat from a recent bulk. Best to be 100% focused on the chest and back, do those as compound lifts, with intensity. With sore/fatigued triceps you’ll probably find that you have to use your pecs more (so, from a strength perspective you might be weaker but from a mass-building perspective you’ll probably get more chest muscle activation). It’s holding back my overall progress. Just because you have two high-intensity days doesn't mean you take the rest of the week off. If you overtrain you run the risk of injury as well as fatigue. Those usually consisted of about 6 to 9 different lifts and I always seemed to get stronger by the day. So, if you are doing a lot of compound movements, or hitting multiple muscle groups in a single workout, then you need more days off for recovery.  If you are doing more isolation movements, then your “recovery days” are actually spent working different muscles.  Those really aren’t days off, so to speak.  The distinction is less about how much time each muscle needs to recover – it’s more about whether those recovery days should be “days off” or not.  Make sense? I have lost as much as 65 pounds in 45 days and I kept it off as long as I was working out. Hi Sir Darrin I need your advice, what do you think of my new routine…, Monday: Legs & Chest I am retired and don’t want to become a couch potato . Endurance exercise for 30 minutes or more 3 times per week is great aerobic activity. As I wrap up this shorter version of this article, take a moment to think about what you’ve read.  What are you doing right?  What are you doing wrong?  What advice can you offer fellow lifters?  Please make a commitment to post a comment below ok? I’ve lifted in the past but never could stick with it because of a full time job. Because muscle recovery is crucial to gaining mass, it is important to balance muscle overload, nutrition, and rest periods for optimal results. No kipping. Any ideas? Trust me, in a bodybuilding routine, you need to rest your muscles. I appreciate the feedback. In the past I’ve did it 3 times a week and started to see gains, but couldn’t stick with it because of long work hours. Hi Darrin, | 406,640 views, World’s Best Tasting, Fastest, Healthiest Homemade Protein That said, from your previous post you seen to know how to lose fat! 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