Overtraining/Recovery/Dual Factor Theory

[VBigNate]

i have been training to failure way way too much, i usually do it every set , my gains could be so much more so im going to keep the intensity up and the reps below making my muscles fail

[NiteHawk]

Good luck with that routine iwannaplaylock, its a good one but tough.

Remember your loading phase of 2-3 weeks, maybe less and then you deload for a week doing less sets and volume for the week but keeping the same training days.

[Traps]

Awesome article.......... Must read!

Testosterone Nation - The Top 10 Post Workout Nutrition Myths

[Matt58]

Originally Posted by Traps

Awesome article.......... Must read!

Testosterone Nation - The Top 10 Post Workout Nutrition Myths

Thanks for the link, so far its been a great read.

Myth 6 remined me of you; 6. The best meal to consume following a post workout meal is a good SOLID meal.

I remember you telling me 45 mins after your PWO shake you have yet another shake but with milk and whey. Now I guess I see why you always feel like your in an anabolic state because protein synthesis was increased a lot. Right?

[VBigNate]

Very interesting points:



glycogen restoration is all too easy to achieve and may not be as critical as once thought

—protein synthesis needs to be the focus of our recovery intervention

—pre-workout meals actually enhance muscle blood flow and nutrient delivery during exercise

—pre-workout meals, nocturnal feeding, and multiple post workout drinks are more beneficial than a single post workout drink

—the "post workout window" lasts at least 24 hours

—consuming a protein shake immediately after training hinders optimal results

—strength training acutely enhances insulin sensitivity for at least 24 hours

—whey protein is generally only moderate speed, while whey hydrolysate and pure amino acids are "fast"

—antioxidants taken after exercise may increase muscle damage and delay recovery

—aspirin and ibuprofen can prevent the exercise-induced elevation in muscle protein synthesis thus hindering growth and prolonging recovery