Necessary to Rest?

[JediMasterChris]

I've been liftin 3-4 times a week and that is as much as I can do, many people on this site say that they lift more than every other day...I heard you weren't supposed to do this, so is it, or isn't it alright to not rest 48 hours between workouts???








(PS, Liquid I have gained 7 lbs since I started your workout.:D )

[DarkKnight1967]

Yes, your muscles need ample time to recover - that's actually when they do their growing. All you are doing in the weight room is breaking the muscle down. While you are NOT in the gym your muscle is recovering and adapting to handle the extra load you've been putting on it, i.e., growing.

Depending on what kind of workout you do (full body workout or break it down into 1 or 2 muscle groups per workout) will determine what kind of rest you need. If you are doing full-body workouts, then yes, at least 48 hours recoup time. If you do a split, you can have fewer rest days, just make sure you aren't hitting the same muscle on consecutive days.

Another good rule of thumb - if the muscle is still sore from the last workout, don't work it again til it's no longer sore/stiff.

[JediMasterChris]

Okay I understand, thanks.

[YODA]

In general when it comes to rest after weights - most people don't get enough.

I'd say 48 hours was a minimum.

General formula:

Train harder - rest longer

[Knight_Errant]

If he's only 14 years old, should he be lifting?

[YODA]

As long as he does it right i.e. Compound strength training twice per week - yes.

Should he be Bodybuilding? Probably not.

[DarkKnight1967]

Originally posted by YODA
As long as he does it right i.e. Compound strength training twice per week - yes.

Should he be Bodybuilding? Probably not.

Excellent point YODA. What exactly are you doing 3-4 times a week JediMasterChris? What's a break down of your workout look like?

[JediMasterChris]

It is the workout matt liquid gave me on the thread, gaining weight whilst doing MA... if I need to change it tell me.

[YODA]

Originally posted by JediMasterChris
It is the workout matt liquid gave me on the thread, gaining weight whilst doing MA... if I need to change it tell me.

Typical bodybuilding routine.

Unless I'm much mistaken your a combat athlete looking for a stength training routine. And your young.

Actually - proper natural bodybuilding - not the crap they spout off in the muscle mags - is pretty good.

I've flogged this particular dead horse many time here and it's getting very boring.

Do yourself a BIG favour - go here and buy this book.

http://www.hardgainer.com/beyondbrawn.html

[JediMasterChris]

Okay thanks....I am not looking to bodybuild...the only strength I want is what will be beneficial to martial arts... I will check out that book.

[Jazman]

I tend to usually not like bodybuilders as unneccessary "bulk" might be gained. That and with high numbers of reps improper stretching or non at all will be very detrimental. I don't see any way that tons o' lifting and stretching could be bad so sometimes "bodybuilding" is fine. about rest time between workout I have heard that 72 hours is a good rest time... Deja Vu, felt like I already said this in another post, my memory is scary sometimes...

[JediMasterChris]

I usually stretch 15-20 minutes.

[Jazman]

Reffering to my personal stretching I tend to stretch my legs about 5 to 10 minutes before a good workout. I generally don't spend time to stretch my upper body much as I try to put that in with my lifting, i.e. I also stretch a little before every bench press set. Of course I think it would be very difficult for my upper body to become "bulked" up after practicing MA's

[SoKKlab]

Jazman,
I hope that I haven't misunderstood you here,
But when you say that you are stretching before a workout, do you mean that you are doing Static stretching from cold prior to a weights workout?

If you are-don't. Don't stretch your muscles before a workout.
Static stretching without being sufficiently warm has the opposite effect on the muscles, it causes them to tighten, rather than stretch...

Warm-up slowly and deliberately, until you have a good slick of sweat on you. Then do some basic 'Remedial' stretches, such as stretch up as far as can, Circling the waist, twist side to side, side bends etc but nothing more vigorous than that.

Then Lift carefully with good form, concentration and with eye to muscle connection. Ie Look at what you are lifting and how you are lifting it.

It's much better to do your Static Stretching at the end as part of your cool-down. By then your body is fully warm and responsive to a good stretching session.

If you are already doing all this then great.

I used to lift weights intensely and I feel that this approach saved me from injury, particularly as I was also training Muay Thai six days a week at the time.

I was doing a standard BB Split Routine-three days per week and I was technically overtraining, even though it never felt like it.

Some of the guys who were also training in MT were lifting as well and most of them were always tearing something and coming in strapped up.

I put most of this down to poor form, individual overtraining and the order in which they always trained. Ie they always Stretched before their workout and warm-up.

Hope this helps?

[YODA]

Good advice SokKlab

Basics:

1. Get sweaty
2. Joint rotations / maintenance stretches
3. Workout (weights, MA, whatever)
4. Joint rotations / development stretches

[SoKKlab]

Yeah,
That's a better way of putting it Yoda.
I just sound like somebody's Dad
'You're not going out of the house in THAT Dress'...

Either way, please train carefully, sensibly and with relevance to your purpose.

I don't lift weights now, because I have way too much work, life etc obligations, but if I was I would only train with a relevance to Martial Arts and not for the aesthetic pursuit of Body-Building. It's supplementation to your Martial Arts training.

Thanks for Listening.