Muscle repair

[Brettles1986]

I did weights for the first time on thursday well benching in particular and my chest muscles are absolutely killing me, anything I can do to promote muscle repair as I'm eager to crack on with working out?

[tom_smith]

You could buy some protein and start taking shakes, other than that start eating more and your body will repair more quickly, that said this is your first time weight training you are always going to have ache untill your body gets used to it, it's a shock to the system

[Giraffe]

Drink lots of water, get lots of protein and get lots of good sleep.

[jones91]

Next time warm down after the session, do a few light weights on the muscle afterwards, maybe a 5-10 minute jog and then afterwards, do some stretches on the muscles worked on in the session

Dietary wise, lots of protein, water, and maybe a long hot bath might help

[Giraffe]

Jones has never jogged in his life

ahh i said something harsh

[jones91]

Jones has never jogged in his life
What the fuck are you doing in the health and fitness section? The closest thing you have got to a workout is trying to run to McDonald's before closing time comes

[Brettles1986]

Cheers for the advice guys, took 4 days to wear off and I was reluctant to continue training while aching through fear of defeating the object, another session done last night, will have to see how I get on

[Giraffe]

Cheers for the advice guys, took 4 days to wear off and I was reluctant to continue training while aching through fear of defeating the object, another session done last night, will have to see how I get on

Why not just train a different set of muscles?

[rorz_vts]

Also you shouldn't have hot baths/showers after working out as it makes your muscles bleed, your a lot better having a cold shower/bath to promote muscle repair.

[Giraffe]

Also you shouldn't have hot baths/showers after working out as it makes your muscles bleed, your a lot better having a cold shower/bath to promote muscle repair.

Not only that, but it dehydrates you even more...

I read that cold baths aren't that good either though because as soon as you come out, your body floods with blood to help it warm up or something?

Maybe alternating hot/cold is the way forward, who knows.

[McGuire86]

http://www.saxperience.com/forum/showthread.php?t=423955

[Brettles1986]

Why not just train a different set of muscles?

Yeah i've been thinking this in fact,alternating upper and lower body days so as im always doing something

One question, do you recommend a rest day or just continue the cycle?

[PastyVTR]

I reccommed, and follow personally : 5 days a week(if you can handle it )
Mon: chest and tris
Tue:back and bi's
wed:shoulders and traps
thurs:rest
fri:chest and tris
sat:bi's

Thats what i do. These are two good youtube channels for good advice, and their pretty funny.
http://www.youtube.com/user/twinmuscleworkout
http://www.youtube.com/user/PhysiquesOfGreatness

[PastyVTR]

and sunday rest :)

[McGuire86]

I reccommed, and follow personally : 5 days a week(if you can handle it )
Mon: chest and tris
Tue:back and bi's
wed:shoulders and traps
thurs:rest
fri:chest and tris
sat:bi's

Thats what i do. These are two good youtube channels for good advice, and their pretty funny.
http://www.youtube.com/user/twinmuscleworkout
http://www.youtube.com/user/PhysiquesOfGreatness

A beginner shouldn't do a 5 day split and tbh, working out 3 days in a row is not recommended. And btw why are you training your arms twice a week and not your legs once ?

[rorz_vts]

legs are always overlooked by many, just look at all the roid heads in the gym massive upper bodys with tiny legs

[PastyVTR]

My legs are pretty big, and i'm not close to looking top heavy yet :)
And whats wrong with three days in a row ?

[jones91]

You still shouldn't overlook legs no matter what size they are at the moment, as before you know it you will look like an upside down triangle :p

And there's nothing wrong at all with training 3 days in a row, aslong as you train a different muscle each day

[Giraffe]

Squats will trigger release of natural growth hormone more so than any other exercise, and it will benefit everything, so you definitely wouldn't overlook them unless you were retarded or had a medical reason for not doing them...

[McGuire86]

You still shouldn't overlook legs no matter what size they are at the moment, as before you know it you will look like an upside down triangle :p

And there's nothing wrong at all with training 3 days in a row, aslong as you train a different muscle each day

3 days in a row is not ideal for a beginner at all.
3 days in a row on a 5 day split should only be for advanced/intermediate trainers as it is too much for the body, you are not giving it enough time for recovery. A 5 day split for someone who isn't a beginner is ok for 8-10 weeks but any longer then you wont reap the same benefits as a 3/4 day split unless you're on gear.

[jones91]

Yeah sorry, I didn't mean for a beginner lol, for a beginner I would personally recommend a Monday/Wednesday/Friday split, and do something like this below

Monday - back, biceps
Wednesday - legs, shoulders
Friday - chest, triceps

And then 3 months down the line move onto a Monday - Tuesday -Thursday - Friday split, and then eventually moving onto a 5 day a week routine with a break in the middle

[DusheR]

Yeah sorry, I didn't mean for a beginner lol, for a beginner I would personally recommend a Monday/Wednesday/Friday split, and do something like this below

Monday - back, biceps
Wednesday - legs, shoulders
Friday - chest, triceps

And then 3 months down the line move onto a Monday - Tuesday -Thursday - Friday split, and then eventually moving onto a 5 day a week routine with a break in the middle

Personally couldn't imagine trying to shoulder press any sort of weight after a leg session. Id stick to push (Chest, shoulders, tris), pull (Back, bis), legs (Quads, hams, calves)

I wish I started a routine like that when I was 16. Legs was once a fortnight at best. Still trying to make them catch up!

[PastyVTR]

Actually I do have a medical reason for not doing squats, I do leg press occasionally though. Not really sure if training legs will result in a larger upper body however.

[jones91]

Actually I do have a medical reason for not doing squats, I do leg press occasionally though. Not really sure if training legs will result in a larger upper body however.
It is scientifically proved that squats and dead lifts produce more natural growth hormones and testosterone than any other excersize, therefore helping aid the growth of your other muscles when recovering from previous workouts

[Giraffe]

Actually I do have a medical reason for not doing squats, I do leg press occasionally though. Not really sure if training legs will result in a larger upper body however.

If you were to train your legs in isolation, then no it wouldn't. Squats aren't an isolation exercise though. You wont see massive gains, obviously, but you'll get bigger, slightly, but the main benefit to your upper body is said above.

[PastyVTR]

Yer I suppose so. Cheers