Resting, Recovering - Weight Lifting Questions

by Youssef
(Cairo, Egypt)

Resting, Recovering - Weight Lifting Questions.


Questions:
How should I know if I'm training right?

How can I tell if I'm under-training or over-training, or doing the best performance? For example if I train my biceps, what should I feel after my workout or the other day?

Should I be feeling that I can hardly do any biceps workouts the other day, or should I be feeling that I can hardly move my arms, or should I be training to failure during my workout?

How much should I be resting between different exercise for same muscle group, for example if I was training again my biceps, how much should I rest between the concentration curl exercise and preacher curl exercise?

How could I (physically and mentally) know if it was right to train this day or delay my workout another day to have a rest? (independently of my body type, because I find it very hard to determine it, where after doing experiments I found myself a complex cocktail of all body types)

I want to 100% naturally pack on strength and muscle mass in shortest time without over-training or doing negative things.

Answers:

"If I train my biceps, what should I feel after my workout or the other day?"

Naturally, after a workout, your body feels tired.

It usually takes a day before you really feel the soreness of the muscles.

"Should I be feeling that I can hardly do any biceps workouts the other day?"


Yes, the next day you should not be able to do biceps again.

"Or should I be feeling that I can hardly move my arms?"

It depends on the workouts you choose. Normally, after you workout a muscle group, you should NOT be able to work it a second day in a row.

"Should I be training to failure during my workout?"

Yes, as long as you are not spending more than 60 minutes on your weight lifting training. 30 to 45 minutes is ideal. The idea is to make that short amount time as intense as possible so that you achieve the best muscular contraction in the shortest amount of time.

Get in, get out, recover...

"How much should I rest between the concentration curl exercise and preacher curl exercise?"

A couple minutes, tops.

"How could I (physically and mentally) know if it was right to train this day or delay my workout another day to have a rest?"

Keep it simple: Workout every other day, or 2 days on 1 day off. If you do that, you know you'll be on the right path.

"...independently of my body type, because I find it very hard to determine it, where after doing experiments I found myself a complex cocktail of all body types..."

That's because EVERYONE is a combination of all three body types. The idea is to figure out which body type is the most dominant.

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