Whats the deal with resting after weights

[dollarmonkey]

I need help with my weights-

I have mashed my knee so cant do any lower body for a while- got to have an op.

Also have mashed me shoulder- think might be rotator cuff, am seeing physio,- but means most pushing exercises are killing me- shoulder press is murder, so have stopped doing press exercises, for a while.

Far as i can see that leaves me with the guns, back and core exercises i can do.

The guy who usually sorts out my program is away for a few weeks, so was wondering- whats wrong wth just doing a guns circuit everyday? (obviously work in the other stuff too, but why do peeps say you should rest the day after training? Is it to do with muscle recovery? even if you feel fine?

Also what can i do for the triceps without pressing? short of tricep extension.

What about chest? again without pressing? or anything else that will put too much pressure on my shoulder?

Help me build the guns!

[Smiler]

Hi!

On the basic level, when you train you put your muscles under stress. That stress breaks them down at a microscopic level, creating little tears. Those tears attract fluid, which some people believe is responsible for DOMS (the delayed onset muscle soreness that followes 12-36 hours after some training). The fluid that they attract brings with it repairing components that allow the muscle to repair.

The muscle fibres react to the stress by getting stronger and in some instances larger.

After a heavy workout it can take up to 72 hours or even longer for the muscles to repair.

So if you don't allow them to recover, you will end up creating more and more tears, risk injury, risk eating the muscle away, and basically overtrain the part that you are trying to improve to detrimental effect.

Just on a basic level...

Smiler

[dollarmonkey]

cool. thank you.

[Waterboy]

Come on SuntanSuperman/Brad, just how often CAN you train guns?

[DetoxGuru.com]

as smiler says , you have to wreck your muscles and let them repair , i find 3-4 days after i have had a real good leg session my legs are usually recovered , if you did legs every other day they just dont have time to repair/rebuild . this is why people hit a plateu in their training , usually they arent getting enough rest !

[highlander1980]

as smiler says , you have to wreck your muscles and let them repair , i find 3-4 days after i have had a real good leg session my legs are usually recovered , if you did legs every other day they just dont have time to repair/rebuild . this is why people hit a plateu in their training , usually they arent getting enough rest !

I actually disagree. Wrecking your muscle means working to failure, this is done a lot because of bodybuilders whos aim is hypertrophy (increasing muscle size) are usually the source of information when it comes to weight training. An athlete should concentrate on increasing the coordination and activation of muscle fibres to get a better strength to weight ratio. Lets face it we fight in a weight group sport. I would rather be smaller and strong. Another problem with working to failure is that it will invariable affect your skill training later in the week due to fatigue.
Concentrate on a few compound movements clean, Deadlift, Squat, bench e.t.c. use below your maximum weight roughly 50% keep the reps low increasing the weight between sets by about 10% each up till about 80%. Mix it in with plyometrics to keep your speed up. Only do short sessions in the gym 45mins is a maximum and keep an eye on your weight and results at all times. Make sure what you are doing is having a positive effect.
Dont ever listen to the gym rats pumping their guns ,they are massive but weak for real strength. Check out Arthur Saxon, the man was 205lbs and still holds records for lifts and this was before steroids. Although he was a massive fan of Bovril maybe that was it!

[Sports-Select.co.uk]

I think highlander is closer to the mark. However i think that muscle tears and repairs are a part of weight training.

Some argue that protein synthesis only occurs for 72hours after training.

[bigreddog]

Although he was a massive fan of Bovril maybe that was it!

Bovril is indeed the ultimate supplement - it's like steroids but you can spread it on toast :-)

[Extreme]

Dollar, do pec deck for your chest and side dumbell raises for your shoulders. Make sure you do bent shoulder raises to build the rear deltoids too or this can create an imbalance and this can lead to further problems.

Cycle on a stationary bike to keep the blood flowing into your legs, it will aid your recovery.

Also check with a physio that its not your short bicep tendon you've damaged as this is often mistaken as a rotator cuff problem. I did mine in years ago and it was about 4 years after thinking I had a fkd rotator cuff that I discovered it was the short bicep tendon.