Recovery, key to non-stop gains

I keep reading about how important recovery is to improving your physique even as you move into mid-to-late thirties and forties.
There are a lot of persons with pretty good knowledge of training and diet, but fall short in the recovery part. Majority of trainees are still under the impression that doing more sets or reps ALONE lead to overtraining. Reality, however, is a person can overtrain even if he or she hits the weights hard when the body is still tired from a previous workout. This can be what many big names call ‘systemic recovery.’

Inability of a person to sleep well, feeling tired despite regularly working out and eating right, and the lack of motivation to train are some of the common symptoms of overtraining.
These are more pronounced in the case of a person who is in his mid-thirties and older.
For example, a person who used to feel fresh and ready for another serious bout with the weights on his usual three-on-one-off split (or any split, for that matter) may suddenly need one more rest day. If the person ignores this message coming from the body and BLINDLY sticks to his split, he might not be able to train hard. He might even find it impossible to move a weight which he usually does, or experience pain and discomfort while forcibly training. This will most certainly lead to overtraining and might even cause injury.
In my own case, I can see that my body is right now not recovering as fast as it used to when I was 30. This is despite eating pretty right and training carefully.
On one of my recent workout days, I felt kind of tired and didn’t know if I was ready for the weights again. When I ignored that thought and started training, I was horrified to see my training poundage drop by more than 25 per cent on basic movements!!! Listen to your body and try to differentiate between laziness and genuine tiredness.
The concept of recovery applies not only to pro bodybuilders but also small-time amateur competitors.
– C. Lakshmi Kumar

 

7 Responses to “Recovery, key to non-stop gains”

  1. very very true sir…. may u suggest the exact remedy for it? like how a person has to handle? in my case, am 26, despite my regular workout, food etc, i feel always tired, almost all days even in the early morning fresh start…i wonder whats rong…when am exercising and having food. i should suppose to be brisk and energetic at this age. but the reverse happens..i could also see that my muscle growth is a bit slow generally and not that phenomenal…

  2. 1) I have 27 year old male, my weight is only 56kg, how can gain more weight?.How Many Calories Should i Eat?

    My menu
    ————-
    9am—-2 Dosha/2 banana
    2pm—-1 plate Red rice
    9.30pm—1 plate Red rice with veg

    2)Can i use any protein powder to gain weight, Have it any side effect?
    3)Which is good protein powder ?

    Please help me Lakshmi kumar…..

  3. takeupsculpting Says:

    my dear friend, your diet is insufficient, putting it in a mild way. I urge you to slowly go through all the stories under the nutrition category. All your queries have been answered in those stories. Your training and diet should be spot-on for achieving good results. Train hard and smart.

  4. takeupsculpting Says:

    Ravi, your diet might be insufficient to provide all essential micro and macronutrients; or your workout might be too much, leading to overtraining; you might be doing too much cardio; or you might not be getting enough sleep to recover from your workouts; you might be committing one or more than one of these mistakes. Unless you provide exact details of your complete training, diet programme and lifestyle (to learn about rest and sleep patterns), you cant expect clear answer. My suggestion is you take a lay-off for one full week and then talk to a well-informed trainer in your locality. Train and eat according to your needs and goals. If you train hard, smart , eat right and take enough rest, your muscles WILL grow very well, and that’s for sure.

  5. debabrata jana Says:

    Hello sir,
    I am debabrata,my height 5.2 and my weight 73kgs.please sent weight lose workout routine and diet chart.

  6. Venkat Says:

    Came across this site. very useful.

  7. I want to chat to Annamalai, I’m a very dedicated teenager at 19 years old, height is 174cm and weight is 61kg, i stared at 51kg and have gained Only pure muscle so far, I eat very clean and about 4 meals. Now my muscle gains have slowed down, i’m vegetarian here is my diet ( I train hard and heavy 5-6 times a week)

    wake up 8:00 Am coffee
    8:30 Am – 50 grams oats, 200ml milk, 1/2 banana, 30 grams of cashews and almonds

    11:00 Protein Shake 20 grams + 2 slices braed with choclate spread

    1:00 Lunch – Usually some rice and maybe vegetables and egg

    4:00 After workout my shake and maybe sandwich (20 grams of protein or more)

    8:00 Dinner – 1-2 eggs, lots of rice and vegetables.

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