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Bodybuilding and Rest
The Rest and Recovery Principle of Training
Making sure you are getting adequate rest is a key factor in making the best possible gains in lean muscle mass.
If you have studied bodybuilding for even a little while, you have probably heard that you don't grow in the gym.
You grow outside of the gym.
You may see the muscles swell from the pump you get and see the increase in weight used in your workouts but the real growth comes only when you allow your muscles to rebuild themselves.
They must be allowed recover so they can grow bigger and stronger.
This rebuilding takes places once you are away from the benches and the squat racks.
When you lift weights you create trauma to the muscles and tax your body as a whole. To get your muscles to grow bigger and stronger you must ensure that your muscles and your body are getting adequate rest outside of the gym.
To do this, you need to put as much focus outside of the gym as you do inside of the gym.
Only by getting life outside of the gym in order will you be able to make the best possible gains inside of the gym.
Areas Of Focus To Ensure Adequate Rest:
Don't Overdue Cardio
Although this is done in the gym, it is not directly related to building muscle. If your main focus is on building lean muscle mass, limit or eliminated the cardio.
Excess cardio will place too much demand on the body's recovery ability which will hurt your muscle building goals.
I keep cardio to 2 - 3 weekly sessions of 35 minutes at a moderate pace for general health.
Limit Physical Activity
Don't overdue participation in other forms of physical recreation such as hiking, biking, or anything else that places physical demands on the body. This might not be 100% possible but do your best.
If your goal is to build as much muscle as possible, put these activities on the back burner for awhile.
Life can be stressful. Whether it comes from environmental factors, work, or family, too much stress can cause numerous negative physical responses from the body.
Things such as muscle tension, insomnia, and fatigue can come from to much stress.
This negatively impacts your body's ability to recover which will lead to slower gains in lean muscle mass.
Do everything possible to limit the stressful situations in your life.
Get Enough Sleep
This will be one of the most valuable things you can do to ensure adequate rest and proper recover.
There are many different views on how much sleep a person needs. It can vary from person to person.
If you are doing intense weightlifting and looking to fully recover from your workouts, stick with the higher end number. This would be between 8-9 hours a night.
Our body's primary period for healing is while we sleep and we also release a high amount of growth hormone. This used to repair and grow the body.
If you still don't feel you are getting adequate rest try upping the amount of sleep you are getting. Go to bed an hour earlier.
An extra hour can go along way in meeting your recovery needs.
Dedication On The Outside
Follow these guidelines to ensure that your body is recovering fully outside the gym.
You give 100% in the gym and on your nutrition. Now invest that much dedication and determination on the above areas to make sure your body is fully recovering from each and every workout.
By doing this you will provide the adequate rest it needs to develop bigger and stronger muscles.
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