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2004/04/20, 09:53 PM
Okay, so I'm all set to get back into weight lifting after a couple months off (a combination of laziness and wrist tendinitis). However, though I had lifted for about a year and a half prior to when I stopped I realized I was doing a lot wrong, in terms of overtraining, nutrition, and rest. I want to make sure I got everything straight before I start again. Any help or advice would be greatly appreciated. Anyhow, heres what I've picked up.
- Train body parts once a week; do 2-3 muscle groups each time and 1-4 exercises per muscle group (dependant on exercises used and sixe of muscle group)
- Use whey immediatly after workout because whey is the fastest absorbing protein and this is when your muscules need it most.
- Get at least 8 hours rest each night
- Don't overwork the muscule! (Big problem for me in the past...) Do only a few exercises at high intensity and know when to quit: when they muscle is feeling "broken in" (for lack of a better term), and somewhat tired because it is at this point you have damaged the muscule enough to start growth, which is all you can do in the gym.
- Try to space food out into 6 meals each day, eating every 2-3 hours.
Well, I think that's it, for the basics at least. Just wanted to get feedback and make sure I wasnt wrong...or missing some vital companant. Once again all help is greatly appreciated.
David
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2004/04/21, 08:48 AM
David, sounds good. Don't forget some simple carb in with the whey protein after your workout. Either look for maltose and dextrose to add or try Isopure Perfect, it has 25g of cho coming from those sources and 50g protein.
If you have been off a few months, you may want to break yourself in with a total body routine for a few weeks, 3 times a week.
Welcome back!
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If you fall down seven times, get up eight.
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