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If you ask the average gym member
when they get bigger and stronger, most will answer when they are actually
training. Ask that same person about recovery, and they usually end up with a
puzzled look on their face. Many do not realise how important recovery is. In
fact, it is so important that it can literally mean the difference between
success and failure.
In this article, we will quickly
look at the different types of recovery and how to tackle each one effectively.
Phase-1 recovery
This is what I call the recovery
between sets. As you should be aware of by now, when training in an overload
manner, Adenosine Tri-Phosphate (ATP) is our primary energy source. Between each
set of maximum intensity, you need to recover for a minimum of 3 minutes. This
enables a minimum if 90% ATP replenishment. Any less, and you greatly reduce
your energy output. You can see now why training techniques such as drop-sets
can be counter productive.
Phase-2 recovery
This is what I call the recovery
between training the same body part twice. You hear some people saying that it
takes 48 hours for a body part to recover before you can train it again - what
nonsense. If you train hard, you are nowhere near recovered by then. Plus, if
you are recovered, what about the over-compensation? This is how it works.
When you train hard, after the
workout you become sore. There have been a lot of theories behind Delayed Onset
Muscle Soreness (DOMS), and the most respected is that during the lowering phase
of the rep, tiny microscopic tears in the Sacromeres develop (little muscle
tears). Now, you need to wait until these guys heal, and then they get a little
stronger and bigger to handle that same stress again. Do you think this can all
happen in 48 hours? Nope.
You need to wait a recommended 7
days before training the same body part again. In other words, if you train
chest on Monday, wait until next Monday to train it again.
Phase-3 recovery
This is what I call it when you
need to take an extended leave from the gym. Before you get all edgy over this,
listen up. You need to schedule in periodic absences from the gym every 2-3
months to really benefit from all your hard work.
As we all know, intensity governs
how hard a workout is. If we keep training day in and day out for months at a
time, our intensity will drop, You might not realise it, but it most certainly
does. By taking a week off every 10 weeks or so, this lets our body (both
physically and mentally) recharge, and when we come back to training we are once
again performing at 110%. There is no point training at 90% when it takes a 100%
commitment to change your physique. For that week off, kick back and do as
little as possible. Let your body take advantage of this time-out period, your
goals will be better for it.
Summary
There you have it. You can now
see how recovery varies, and to appreciate how important recovery is to your
physique goals. Don't neglect recovery, because if you do the only person who
will be effected is yourself.
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