Recovery Rate...

djg · Post by **djg** » Sat Mar 15, 2008 10:49 am

Hey guys,

I've been working out for quite some time now... the vicinity of 6-8 months. I have always been working out 5 days a week and doing one specific muscle group on each of these days. I decided that I would like to try something new so I just started a new plan.... 3 days a week (Monday, Wednesday, Friday) full body workouts. Its going extremely well, but the problem is body just isn't recovering fast enough! I'm not sure if this is due to the fact that I'm just switching programs and body is in "shock".

Just some more information about diet and such:

I'm taking Dynamatize Xpand Creatine (Almost done, only a couple days left of it) and lean whey protein. I am consuming a very large amount of calories daily with minimal fats and about 150-200g of protein daily.

Would anyone be able to tell me if recovery rate will increase in the coming weeks or will body always take 2-3 days to be 100% ready for a workout again?

Thanks in advance,

Danny

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Mar 15, 2008 11:06 am

Your body will begin to adapt to the program and it will be easier to recover.

djg · Post by **djg** » Sat Mar 15, 2008 2:35 pm

Awesome, that was a major concern of mine. I appreciate the prompt response!

swanso5 · Post by **swanso5** » Sat Mar 15, 2008 6:27 pm

- full body workouts are harder which is why they're better

post your program for each day and let me have a look at it

djg · Post by **djg** » Sun Mar 16, 2008 3:35 pm

Sure thing swanso.... Mind you this is first week or so attempting a full body workout.

(All exercises are 6-10 reps and 30s between each set/exercise to maintain high heart rate/intensity)

I start with chest:
3xsets Incline free weight press
3xsets Flat bench free weight press
3xsets Flat bench cable flyes
3xsets Cable crosses

Then to tris:
3xsets Overhead rope extensions
3xsets Incline free weight extensions (behind the head)
3xsets Weighted dips
3xsets Pushups

Moving on to back:
3xsets pullups
3xsets lateral pulldowns
3xsets bent over free weight rows
3xsets seated cable rows

Moving on to bi's:

3xsets standing straight bar curls
3xsets free weight hammer curls
3xsets preacher curl

Moving on to shoulders(at this point grip starts deteriorating and I start getting tired)

3xsets free weight military press
3xsets bent over rear deltoid raises
3xsets standing front deltoid raises

To abs:

3x sets 50x crunches
3x sets 50x flutter kicks
3x sets 20x decline crunches /w twist

Moving on to legs:
3xsets Weighted Squats
3xsets Lunges

I'm trying to work in monday, wednesday, friday full body workouts. Assuming this workout would be a monday, the next day would be similar with slightly different exercises and doing them in a different order. The wednesday tends to incorporate more leg/lowerback workouts aswell. i.e. dead lifts, calf raises, etc

I.e. for example, if monday I started with chest and didn't get too do too much shoulder workouts(because that is at the end)... Tuesday I would start with shoulders and do workout backwards.

Any criticism on workout is VERY MUCH appreciated since I am new to this type of workout and would love someone else's input. Feel free to let me know if the order in which I am working these muscle groups is appropriate or any other additional criticism to improve workout.

Thanks in advance,

Danny

Christopheel · Post by **Christopheel** » Sun Mar 16, 2008 4:09 pm

No ...

First a workout should never last more than one hour,

second, chose only one "big" exercises for every bodyparts

third, you need to start from the heaviest movement to the lightest, from the biggest muscle to the the little one in fact

Back
Legs
Shoulder/middle/upper back
Chest
triceps
biceps

A workout could lok like that :

Deadlifts,
Lunges
Chin-ups
bench press
close grip bench press
BB curls ...

or

Stiffed legs deadlifts
Walking lunges
Pull-ups
BB row
Incline bench press
skullcrushers

Just make yourself 2-3 workout that rotate between,

and for rep/set, for heavy moves you shouldn't not pass 8 reps ... always in the 3-6 reps range is the best ... (4x6 or 10x3 or 5x5 there's a lot of ooputunities, depends on your goal ... )

swanso5 · Post by **swanso5** » Sun Mar 16, 2008 5:52 pm

- intebsuty id based on the wt your using, not how hard your breathing, short rest etc...lifting 100kg is a higher intensity than lifting 90kgs so if the short rest is limiting the wt you can use than increase it

apart from that "mini me" chris has it all right excpet i wouldn;t bother with arm exercises rather going for something like this:

o lift variation if you know how to do them or a plyometric movement
squat or deadlift movement
row variation
bench variation
chin up variation
mid / upper back exercise (face pull, scarecrow etc)
stabilisation core exeercise

i might do either exercise pairings or circuits depending on goal

Christopheel · Post by **Christopheel** » Sun Mar 16, 2008 6:23 pm

Oh true, you could and even should switch "biceps exercises" by core or even nothing, you'll have less cortisol ... For oly lift (clean and jeark are for real man lol) I didn't add it since most of the people dosen't wanna do them