How to create a fluid grid
The relationship between training, recovery and growth Too much training is a common mistake made by bodybuilders.
To keep your muscles growing, you need to understand the process of stimulation, recovery and growth.
Stimulation refers to the stimulation of training, that is, the breakdown of proteins in the muscle tissue by training.
The role of recovery is to repair damaged muscle fibers and supplement a certain amount of protein, so that the muscle fibers become thicker.
Only when the recovery process is complete can muscles really grow.
There is a certain period of muscle growth, and this muscle tissue can only be used for the next training at the end of the cycle.
If there is no adequate recovery between training sessions, muscles will not grow but will decrease.
In other words, the real muscle growth occurs outside the gym, not inside the gym.
Time to recovery Some muscle tissues require 48-72 hours to recover under conditions of adequate nutrition and other conditions.
Smaller muscles, such as broken biceps, can be recovered in 48 hours, while quadriceps and hip muscles can take almost 72 hours to recover.
In general, 72 hours after training a muscle, you will get better recovery.
It should also be understood that the recovery process is transitioned throughout the body and all its systems, rather than overlapping certain muscle tissues.
The recovery of the entire body should be highly recognized.
For example, it takes three days (72 hours) for a part of the body to recover, but it does not mean that you can practice hard after three days.
In order to allow the body to recover fully, sometimes it is necessary to stop training for several days, especially when the endocrine system is imbalanced due to excessive training.
This is why I claim to practice three days a week.
It was originally designed to allow enough time for the entire nervous system to recover and kill the organization for the next fight.
What you get is not spiritual relaxation, but also physical relaxation.
The symptoms of overtraining are mainly muscle fatigue, and the bad thing is that your nerves and other systems will be traumatized.
In fact, if you have done 100% hard work in training, if you still want to improve, you need, you must also arrange a few days of rest, and the brakes are fully restored.
Adjusting your training plan As you become more robust, you should increase the intensity of your muscle stimulation.
However, the body’s recovery ability does not increase simultaneously with the increase in training intensity, strength and muscle.
For starters, the arm circumference is 33 cm and can lift up to 40 pounds.
After a few years of training, the arm circumference reached 46 cm and he could lift 160 pounds.
This shows that the training volume and strength have increased by 400%.
But resilience has never reached that level, perhaps by only 50%.
That is to say, the fatigue of the body when the arm circumference reaches 46 cm is greater than that when the arm circumference is 33 cm.
The stronger a bodybuilder, the more fatigue he brings from high-intensity training.
This is why it takes longer to recover from an arm circumference of 46 cm than an arm circumference of 33 cm.
If two days can be restored in both directions, the former will take 5-6 days to fully recover.
In order to make progress, you must increase the intensity of your training, but the increase in intensity reconsiders the stress caused by your resilience.
Therefore, as you increase your training intensity, you must reduce your density.
In 1990, my local practice was performed every five days, and in 1992, it was performed every six days.
Recently, I practice every eight days.
In addition, I only practice one main action / group at a time, but the opposite was true before 1992, when I was practicing two main actions / groups.
Now I spend very little time in the gym, but my muscle mass has never been bigger.
The diagnosis and treatment of excessive training did not fully recover after training, indicating that the training was excessive. Typical symptoms are: often feeling tired, prone to anger, poor sleep, poor appetite, joint pain, headache, nausea, and listlessness.
Any kind of symptoms will reduce your enthusiasm for training and prevent you from going all out. The craving for the gym is a precursor to this symptom. If you have hit the wall in recovery, the only cure for diagnosis and treatment is to leave the gym completely until the training enthusiasm rekindles.
Of course, it is better not to touch this wall at all.
When you are away from the gym for recovery, analyze the training plan and re-plan the content of the training class after the change to reduce the training density and reduce the training intensity. When you return to the gym to resume training, be sure to stick to the newTraining plan, completely abandon the old training plan.
Adequate sleep is essential during the recovery process.
When you sleep, the pH balance will quickly recover, the nervous system will be repaired, and at the same time, secretion of growth hormone will be released.
A nutritionally balanced recipe is another part of Training / Restoration / Growth.
If you break down this recipe, you will find that 55% -60% of your conversion comes from adulteration, 25% -30% comes from protein, and 10% -15% comes from aunt.
The main compensation method to promote recovery is to consume foods containing vitamins B and C.
Vitamin B helps in the absorption of proteins and various amino acids, and vitamin C (I take 3 grams per day) helps improve the ability of the rabbit epidemic system to prevent colds, throat inflammation and various infections.
The destruction of the immune system is also the result of excessive training.
If you don’t recover adequately, all your training is futile.
You will lose your range, strength, and feel lethargic. When I started to practice bodybuilding, I only knew that I was desperately trying to do it, and I would feel uncomfortable within two days before the gym.
It now appears that this kind of Japanese kamikaze-style suicide spirit during World War II is simply self-destructive. You must know that your progress does not mean that you have practiced harder than others and took more time than others.Chic.