Muscle Recovery After Workout Builds Strong Muscles

Muscle Recovery After Workout is essential for building well defined muscles, including your abs. Muscle recovery and repair builds muscle tissue.

Even though you stressed your muscles to the point of failure, you didn’t build an ounce of muscle tissue. In fact, your muscles were damaged by your intense workout. What you need now is recovery time. That’s time to repair and rebuild your muscles so they will be stronger and larger. Then, they will be ready for your next workout.

Post workout recovery time is just as important as pumping iron during your workout. Time, rest, and nutrition are what your body needs after a strength training workout to build muscle tissue.

Whether you’re lifting weights, playing a sport, or training with your bodyweight, the working out portion of the process is very important to develop your muscles and to increase your strength. There really is no other method quite as effective as exercising to achieve your physical goals.

However, most people don’t fully understand and appreciate just how important muscle recovery after a workout is in this process. So, in this video I’m going to go over the importance of recovery: how long you should recover for, and how you can speed up your recovery.

Muscle Recovery After Workout is Important

Let’s start by talking about one of the most major reasons why recovery so important. When you work out, whether you’re lifting weights, playing soccer, or doing push-ups, you’re going to break down muscle tissue in the process. This might sound like a bad thing, but it’s actually totally OK. We’re not talking about full-out muscle tears, but instead tiny little microscopic tears in the muscle. These tears are what will end up leading to an increase in our muscle size, strength, and functionality.

However, the tears themselves are not what leads to all these improvements. In fact, a worn out, beaten up muscle is usually less capable than it would be if it was fully healed. So, the critical time for growing and strengthening your muscles is when you’re out of the gym resting, not during your workout.

Micro Tears Must be Repaired

When you recover from a workout, it takes some time to repair all those microscopic tears. Exactly how much time varies from person to person. And it’s also dependent on how intense your workout was. For example, in a low intensity workout such as jogging at a steady pace, you’re not going to need quite as long to recover. And some people can be ready to go for another run within 24 hours. On the other hand, if you do a powerlifting workout, it could take you anywhere from 72 hours all the way to a full week to recover, especially from heavy exercises involving large muscle groups like squats.

In general, when using weights, it’s recommended that you take at least 48 hours off before working the same muscle group again. So you can go and workout the next day, but just try to work on a different muscle group.

Muscle Recovery After Workout Depends on Style of Workout

lifting weights photoAnother factor that influences how long it takes to recover is the style of the workout. Does the workout involve a lot of eccentric lifting where you’re slowing the weight down, or is it mostly concentric where you’re accelerating the weight? If you’re doing mostly concentric exercises where you drop the weight, such as Olympic lifters or many CrossFitters, then recovery is faster. Bodybuilders and power lifters would be categorized as doing more of eccentric lifts. So they may take longer to recover.

Muscle Recovery After Workout Depends on Age

And the last factor that affects recovery time is age. If you’re older, you’re going to have a tougher time recovering than if you’re younger. And you may need more time off.

Keep in mind that regardless of your age, your muscles aren’t the only thing that need time to recover. Your connective tissues, such as tendons and ligaments, need time to recover as well. The thing about tendons and ligaments is that you may not even feel sore. But that doesn’t mean that they are fully recovered. Especially because tendons and ligaments receive less blood than the muscles. So it takes them a lot longer to fully repair. Therefore, do not base whether you need time to recover or not only on the soreness because it’s not the best indicator.

Central Nervous Systems Needs Recovery

It’s important to also realize that when you’re training intensely, you have to worry about your nervous system recovering as well. If you do an extremely intense leg workout and then the next day do an extremely intense upper body workout, you may not be at your best for your second workout even though you are working different muscles. Doing a high intensity workout will take a toll on your nervous system. Chances are high that it won’t be ready to go all out for another intense workout the next day.

Your CNS, your central nervous system, is responsible for generating muscular contractions in all types of training. So when you stack workout upon workout, eventually it can tire you out. To help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again, but instead to just take a full day off or even two. Or maybe just in general, a week. This will allow your body to fully recover.

I’ve been surprised so many times when I would take a few days off of working out and come back even stronger. This definitely had to do with my nervous system finally being allowed to fully recover.

Mental Recovery

Another factor that could require you to take time off to rest and recover is the mental aspect of training. A lot of times when we work out day after day and week after week, we get into a rut and just go through the motions. This prevents us from going a hundred percent during our workouts. Taking a day or two or even a whole week off, like I said earlier, can sometimes be very beneficial. It’ll give you a chance not only heal your body, but to also regroup and refocus on your goal.

You may be wondering how can you speed up your recovery time.

Speeding Up Muscle Recovery After Workout

Number one, get enough sleep. Sleeping is when you’re completely inactive and it’s when your body will heal the most.

Another thing that will make a huge difference in the speed of your recovery is your nutrition. If you break down a muscle, you’ll have to take in the proper nutrients to rebuild that muscle. Green veggies, fish, and nuts are just some of the foods that have an anti-inflammatory component to them that can help you heal and recover faster.

Obviously, also make sure that you’re taking in enough protein as well because protein is made up of amino acids which are used to help repair your broken down muscle tissues. You can even take BCAA’s or branched chain amino acids before and after your workout to help speed up your recovery even more.

That’s it guys. I really hope that you enjoyed this video. If you enjoyed this video make sure that you subscribe to this channel. And also leave this video a big thumbs up and comment down below.

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10 Muscle Building Mistakes (KILLING GAINS!)

The 10 Worst ​Muscle Building Mistakes that ​you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you’re looking for the best bulking and muscle growth diet/workout you should first make sure you’re not making these mistakes

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TIMESTAMPS:
Mistake 1 – Always Sticking to The Same Rep Range – https://youtu.be/seWbTqP6yJc?t=1m
Mistake 2 – Undervaluing The Importance of Food

Mistake 3 – Having Too Low of a Meal Frequency (Intermittent Fasting) – https://youtu.be/seWbTqP6yJc?t=4m27s
Mistake 4 – Overvaluing Supplementation – https://youtu.be/seWbTqP6yJc?t=5m44s
Mistake 5 – Not Trying to Develop Neuromuscular Connection –

Mistake 6 – Working Out Too Much – https://youtu.be/seWbTqP6yJc?t=7m39s
Mistake 7 – Avoiding Intense Weight Training Sessions –

Mistake 8 – Not Switching Up Your Training Style (Drop, super, tri sets) – https://youtu.be/seWbTqP6yJc?t=10m3s
Mistake 9 – Not Realizing Barbells and Dumbbells Are THE BEST – https://youtu.be/seWbTqP6yJc?t=10m51s
Mistake 10 – Not Allowing Your Gains to Stack Up – https://youtu.be/seWbTqP6yJc?t=11m27s

I’ve spent years trying to build muscle naturally and let me start by saying it’s not easy. There’s so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there’s so much of it that it’s easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you’re probably making that are preventing you from seeing the gains you deserve. Let’s jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there’s a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you’re going to have a lot of trouble making progress especially after you’re no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you’ll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you’re not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we’ve evolved our bodies try to conserve energy whenever they can to ensure that we don’t starve. So from an energy conservation standpoint your body doesn’t want to build muscle and you’re going to have to force it into growth.