Comments on: Dear Mark: Weightlifting Weary http://www.marksdailyapple.com/training-rest-periods/ Serving up health and fitness insights (daily, of course) with a side of irreverence. Sat, 21 Nov 2009 14:18:45 -0700 http://wordpress.org/?v=2.8.1 hourly 1 By: Mature Muscle? | Mark's Daily Apple http://www.marksdailyapple.com/training-rest-periods/#comment-408922 Mature Muscle? | Mark's Daily Apple Fri, 26 Jun 2009 21:15:16 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-408922 [...] avoid the sabotages of chronic cardio. Check out the Dear Mark post this week for suggestions on a lifting and recovery routine as well as other activities to round out your work out [...] [...] avoid the sabotages of chronic cardio. Check out the Dear Mark post this week for suggestions on a lifting and recovery routine as well as other activities to round out your work out [...]

]]> By: Martialarts http://www.marksdailyapple.com/training-rest-periods/#comment-128498 Martialarts Wed, 20 Aug 2008 08:48:34 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-128498 Sweet great Weight training write up! Obviously this is a popular blog with great data so well done on your seo success.. Sweet great Weight training write up!

Obviously this is a popular blog with great data so well done on your seo success..

]]> By: Chris http://www.marksdailyapple.com/training-rest-periods/#comment-99758 Chris Mon, 21 Jul 2008 05:08:14 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-99758 Great article! When I first started lifting, I tried doing it every day... after about two weeks, I could barely move. Now, I make sure I rest a day in between any heavy lifting, and use the off days for cardio training. Great article! When I first started lifting, I tried doing it every day… after about two weeks, I could barely move. Now, I make sure I rest a day in between any heavy lifting, and use the off days for cardio training.

]]> By: Weightlifting Routines http://www.marksdailyapple.com/training-rest-periods/#comment-38759 Weightlifting Routines Fri, 28 Mar 2008 18:20:34 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-38759 We have all been there. At one point I followed a 6 day per week routine published by some professional bodybuilder. I also tried double sessions, 4 days a week. In all cases I became worn down and burnt out. Recovery is what makes muscles grow. Try a 3 day per week, full body training routine, using varieties on the basic exercises deadlift, bench press, squat, overhead press, pullup, row, and situp. Also, don't forget to eat. We have all been there. At one point I followed a 6 day per week routine published by some professional bodybuilder. I also tried double sessions, 4 days a week. In all cases I became worn down and burnt out. Recovery is what makes muscles grow. Try a 3 day per week, full body training routine, using varieties on the basic exercises deadlift, bench press, squat, overhead press, pullup, row, and situp.

Also, don’t forget to eat.

]]> By: Mark’s Daily Apple » Blog Archive http://www.marksdailyapple.com/training-rest-periods/#comment-32016 Mark’s Daily Apple » Blog Archive Sat, 01 Mar 2008 15:07:02 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-32016 [...] Dear Mark: Weightlifting Weary - Feb. 11 [...] [...] Dear Mark: Weightlifting Weary – Feb. 11 [...]

]]> By: Charles http://www.marksdailyapple.com/training-rest-periods/#comment-29700 Charles Sun, 17 Feb 2008 21:13:28 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-29700 Stu: I'm 56, and I've gone through the same cycle. But I've seen overtraining in 20- and 30-something professional athletes who trained more than 4 times a week, so it doesn't necessarily mean you're getting old! At least I hope not. I'm pretty sure I just read some research that indicated that even people in their 90s could put on muscle through weight training, though not as fast as younger people. So I'm hoping that maybe we'll never reach that point of diminishing returns. I'm definitely finding that variety and intensity are keys. I never do the same workout twice in a row, I vary between sprints in the pool, short, intense weight workouts, some hill-walking or running outside, monofin workouts in the pool. But following to some extent Art DeVaney's approach (and Tabatha training principles) I rarely workout more than 20-30 minutes per workout. I have never been stronger or more fit. But that's just me, and everyone is different. Although it seems like more and more research is coming out supporting the short, intense effort approach, with intermittency and good rest periods. I know (as I alluded to in a post above) that I would go to the gym for a lot of reasons other than hypertrophy of muscles. And working out too long or too often as a result of other motivations would lead to, as you mentioned, overtraining, injuries, or illness. So it's kind of a complex interreationship of a lot of factors. And I think that's a result of the fact that we are trying to artificially reproduce conditions that used to be (in our hunter-gatherer days) simply a fact of life. Stu: I’m 56, and I’ve gone through the same cycle. But I’ve seen overtraining in 20- and 30-something professional athletes who trained more than 4 times a week, so it doesn’t necessarily mean you’re getting old! At least I hope not.

I’m pretty sure I just read some research that indicated that even people in their 90s could put on muscle through weight training, though not as fast as younger people. So I’m hoping that maybe we’ll never reach that point of diminishing returns.

I’m definitely finding that variety and intensity are keys. I never do the same workout twice in a row, I vary between sprints in the pool, short, intense weight workouts, some hill-walking or running outside, monofin workouts in the pool. But following to some extent Art DeVaney’s approach (and Tabatha training principles) I rarely workout more than 20-30 minutes per workout. I have never been stronger or more fit.

But that’s just me, and everyone is different. Although it seems like more and more research is coming out supporting the short, intense effort approach, with intermittency and good rest periods.

I know (as I alluded to in a post above) that I would go to the gym for a lot of reasons other than hypertrophy of muscles. And working out too long or too often as a result of other motivations would lead to, as you mentioned, overtraining, injuries, or illness.

So it’s kind of a complex interreationship of a lot of factors. And I think that’s a result of the fact that we are trying to artificially reproduce conditions that used to be (in our hunter-gatherer days) simply a fact of life.

]]> By: Stu http://www.marksdailyapple.com/training-rest-periods/#comment-29649 Stu Sun, 17 Feb 2008 15:23:18 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-29649 I'm sure everyone is different but I've found that doing 4 workouts a week leads me to overtraining and illness, and I need at least 2 in order to maintain strength. 3 seems to be optimal for me right now. I'm 51, I expect at some stage my overtraining point and my maintenance point will meet and then I will stop making progress. I guess that will be when I start getting old. I'm curious to know how others have addressed that. I know people much older than myself are still able to exercise frequently and make progress so there is hope. I know the answer lies in periodization and training a variety of modalities and I'm working on that along with nutrition and recovery. I really appreciate articles like this that help be make sense of what I'm experiencing. Stu I’m sure everyone is different but I’ve found that doing 4 workouts a week leads me to overtraining and illness, and I need at least 2 in order to maintain strength. 3 seems to be optimal for me right now. I’m 51, I expect at some stage my overtraining point and my maintenance point will meet and then I will stop making progress. I guess that will be when I start getting old. I’m curious to know how others have addressed that. I know people much older than myself are still able to exercise frequently and make progress so there is hope. I know the answer lies in periodization and training a variety of modalities and I’m working on that along with nutrition and recovery. I really appreciate articles like this that help be make sense of what I’m experiencing.

Stu

]]> By: bubba29 http://www.marksdailyapple.com/training-rest-periods/#comment-28612 bubba29 Tue, 12 Feb 2008 14:58:11 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-28612 it has been talked about already but i agree that one has to have variation in their training. vary exercises, weight, and rep/set schemes. i am not sure if you know this but big compound movements will give you the most bang for your buck. also, this will be hard but take a week off every once in a while. just throw on your ipod and go for a few long walks that week. your body will love you for it. it has been talked about already but i agree that one has to have variation in their training. vary exercises, weight, and rep/set schemes. i am not sure if you know this but big compound movements will give you the most bang for your buck.

also, this will be hard but take a week off every once in a while. just throw on your ipod and go for a few long walks that week. your body will love you for it.

]]> By: carla http://www.marksdailyapple.com/training-rest-periods/#comment-28577 carla Tue, 12 Feb 2008 11:15:03 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-28577 you are so right...Ill never forget when I first discovered my love for weight training (ahhh youth. about 14-15 years ago!). I enjoyed it so much I did it every day. the same exercises (who knew?). I GREWGREW for about a month and then--duh--commenced both getting smaller and feeling horrible. C. you are so right…Ill never forget when I first discovered my love for weight training (ahhh youth. about 14-15 years ago!).
I enjoyed it so much I did it every day.
the same exercises (who knew?).
I GREWGREW for about a month and then–duh–commenced both getting smaller and feeling horrible.

C.

]]> By: ob http://www.marksdailyapple.com/training-rest-periods/#comment-28548 ob Tue, 12 Feb 2008 07:29:02 +0000 http://www.marksdailyapple.com/training-rest-periods/#comment-28548 Hi Its the overall combination of intensity, frequency and duration of reps and sum total of exercises thats important. You can shift&move weights up to 5-6 days a week but only work out at a "medium to hard" pace (see later) for 2-3 days AND you need to have breaks every few weeks for a week or so (ie either complete from weights or do a lot less. Also you need to cut back if you feel tired etc. I have been training this way for the last 10 years or so and keep on making gains in strength and endurance. Its all about getting the balance between stimulus and rest\recovery right (diet, sleep, stress etc.) If you watch an animal hunting they dont push everything to the wall (like civilised humans who lift weights tend to) Animals have a definite put in with effort but give up if it gets difficult attitude. Animals only put all in 101 pc if there is a serious immediate risk to their life or limb. Trying to mimic this is what "intuitive training" is all about. Unfortunately, many of us find it hard to learn, I wish I'd picked up on this concept a decade or 3 ago as I'd have avoided a few overdoing\under-resting injuries. ob Hi
Its the overall combination of intensity, frequency and duration of reps and sum total of exercises thats important. You can shift&move weights up to 5-6 days a week but only work out at a “medium to hard” pace (see later) for 2-3 days AND you need to have breaks every few weeks for a week or so (ie either complete from weights or do a lot less. Also you need to cut back if you feel tired etc. I have been training this way for the last 10 years or so and keep on making gains in strength and endurance. Its all about getting the balance between stimulus and rest\recovery right (diet, sleep, stress etc.) If you watch an animal hunting they dont push everything to the wall (like civilised humans who lift weights tend to) Animals have a definite put in with effort but give up if it gets difficult attitude. Animals only put all in 101 pc if there is a serious immediate risk to their life or limb. Trying to mimic this is what “intuitive training” is all about. Unfortunately, many of us find it hard to learn, I wish I’d picked up on this concept a decade or 3 ago as I’d have avoided a few overdoing\under-resting injuries.
ob

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