Congrats on the weight loss, but why are you joining the navy? It's not like as fun as you imagine; there's a lot less buggery now.
Swimming is excellent and its my primary cardio exercise. It's easy on your joints, so it may be better for you while you lose weight.
With running, I'd recommend no more than 3 runs per week to build up stamina. Don't go nuts in the beginning. You can also get motivated by signing up for a race too.
What're some good ways to increase stamina?
Swimming is excellent and its my primary cardio exercise. It's easy on your joints, so it may be better for you while you lose weight.
With running, I'd recommend no more than 3 runs per week to build up stamina. Don't go nuts in the beginning. You can also get motivated by signing up for a race too.
What strokes help you the most? How long do you swim? What are the specifics?
Does joining the Navy have anything to do with Shenmue and "looking for sailors"?
I think you're making a very big decision and I wish you the best of luck Himu-san but why the fuck would you join anything military related right now?
Cutting weight is easy.cutting weight is dreadful
The hard part is in turning your body into something harder.
Cutting weight is easy.cutting weight is dreadful
The hard part is in turning your body into something harder.
there isn't really any tip to increase your stamina other then "keep at it"
Question for you Bore lifters. They only got Smith Machines at the gym I go to, and I don't want to stop doing Squats. Am I fucked? This really sucks. The gym's planet fitness, and I signed up for their 2 year 200 dollar one time sign up. I don't want to stop doing Rippetoes, but if it's going to hurt me in the long run, there's nothing I can do I guess..I wouldn't do squats in a smith machine--the motion is unnatural and it puts excess pressure on your lower back and neck. I would do leg press before doing smith machine squats.
Question for you Bore lifters. They only got Smith Machines at the gym I go to, and I don't want to stop doing Squats. Am I fucked? This really sucks. The gym's planet fitness, and I signed up for their 2 year 200 dollar one time sign up. I don't want to stop doing Rippetoes, but if it's going to hurt me in the long run, there's nothing I can do I guess..I wouldn't do squats in a smith machine--the motion is unnatural and it puts excess pressure on your lower back and neck. I would do leg press before doing smith machine squats.
Cutting weight is easy.cutting weight is dreadful
The hard part is in turning your body into something harder.
there isn't really any tip to increase your stamina other then "keep at it"
Do they have any barbells? If so you could front squat.Question for you Bore lifters. They only got Smith Machines at the gym I go to, and I don't want to stop doing Squats. Am I fucked? This really sucks. The gym's planet fitness, and I signed up for their 2 year 200 dollar one time sign up. I don't want to stop doing Rippetoes, but if it's going to hurt me in the long run, there's nothing I can do I guess..I wouldn't do squats in a smith machine--the motion is unnatural and it puts excess pressure on your lower back and neck. I would do leg press before doing smith machine squats.
So I guess new regiment huh. Damn.
What would you recommend in place of squats? I can't change gyms.
If you don't enjoy running it will make you miserable no matter what you do. It's not as if interval training is fun. Yes, it is more efficient (time wise) but I think one should build the stamina to run three miles before worrying about improving their time. Personally, I feel long distance running builds endurance better than HIIT, when I went HIIT exclusively my conditioning went to shit and I wouldn't be able to compete for more than a few rounds(boxing) before gassing. What I did is: add sprints to my daily jog.
Sorry but this is bollocks. "Keeping at it" will certainly work but it's inefficient and most people simply give up because it makes them miserable. You need to check out "interval training". I did a 5k run the other day for the first time in a year and I beat my last time by 5 whole minutes. The longest distance I've run between then and now is about 3k, which I did maybe twice. I typically just do 400m and 800m sprints. How many times do you think you'd have to repeat a 5k run in order to cut five mins off your previous best time? And how much would that suck?
Bam, you have me totally confused now. Sprints are the essence of HIIT. Saying you stopped HIIT to add sprints is bizarre. Yes, you can't do HIIT exclusively and expect to maintain or improve long-distance stamina. You need SOME longer distances. But with Crossfit, i get the stamina from doing the regular workouts (which tend to be around 10-20 mins of non-stop high intensity work). No need to run every day and wear out my knees.where in my post did i say i stopped sprinting/hiit? all i said is intstead of doing hiit/long distance running seperately i do them together now.
Did air squats this morning after my jog and push up plan, damn I can feel this coming back tomorrow morning already.
Every 10 squats I'd hold my position for 10-20 seconds (as long as I could last) with my butt pointed to the ground, then bounced back on the up and kept going till I couldn't anymore. Amazingly simple but taxing exercise.
Can anyone suggest a bike who's seat DOESN'T bust my balls? I tried biking this morning and I just can't do it. My dick is sliding all through my pants - back and forth, back and forth - my balls keep getting POUNDED. It's completely uncomfortable for my trouser snake and his pair of eggs.It sounds like the seat is too narrow.
Surely there is a way around this bullcrap. I try adjusting the seat and nothing really works so I'm assuming it's my bike in general.
HELP.
There was some woman down at the gym today using a recumbent stationary bike. She sat on the thing for probably an hour, slowly but steadily biking to nowhere while lounging back and flipping through the channels. I'm certainly no fitness expert, but it just doesn't to me like there could possibly be much exercise to that.
it's just a waste of time. you burn a few calories, that's it. there is no stimulus, so you never get any fitter.
well, if you do it hard enough, MAYBE. but basically it's a total waste of time. just eat less calories and save yourself the effort.
well, if you do it hard enough, MAYBE. but basically it's a total waste of time. just eat less calories and save yourself the effort.
Speaking of which. What kind of food do i need to eat? and how much?
There's no pull up bar in my house or school gym. I don't know what to do. :'(
well, if you do it hard enough, MAYBE. but basically it's a total waste of time. just eat less calories and save yourself the effort.
Speaking of which. What kind of food do i need to eat? and how much?
I'm not really fat. But I do need abs. lol
To gain weight or lose it or just to maintain and eat healthily?
Do you already have the muscles, and are just a bit fat, or are you skinny but have no muscles? Or somewhere in between
2 swimming work outs per week. One 30 minute swim with sprinting and one long 45 minute swim.
2 high intensity resistance workouts and a couple of cross fit workouts. I'm looking to get into kettle-ball training.
Never been a big fish eater, but I guess I could start.
I hate catfish. It's the reason I hate fish because it's the only fish black people seem to eat. Especially how my fellow darkies cook it in the south (fried). :yuck
What's flax seed?
I hate catfish. It's the reason I hate fish because it's the only fish black people seem to eat. Especially how my fellow darkies cook it in the south (fried). :yuck
What's flax seed?
I'm not a fan of fish either. The only two I eat semi-regularly are tuna (mostly fresh, sometimes canned) and flounder. Don't know the health benefits are better than Salmon, but unless there is a way to make salmon without it tasting like salmon, I wouldn't like it.
Tuna is probably the best fish you could eat. The thing is just pure muscle and great protein.
Try Kingfish or Bluefish if you can afford it. Fillet it and Fry. That shit is good.
I'm not a fan of fish either. The only two I eat semi-regularly are tuna (mostly fresh, sometimes canned) and flounder. Don't know the health benefits are better than Salmon, but unless there is a way to make salmon without it tasting like salmon, I wouldn't like it.
Try Kingfish or Bluefish if you can afford it. Fillet it and Fry. That shit is good.This is one of the few types of fish that I like.
Strips of salmon marinated in mango-ginger is the least salmon-tasting fish I've ever had.
, that's basically what you're doing. Sure, it tastes good but the return on that investment of calories is incredibly poor.
veidt - sounds like you need to start lifting heavy and eating more. Squats and deadlifts will do more for your core than crunches and such. Try some of the Crossfit workouts.
, that's basically what you're doing. Sure, it tastes good but the return on that investment of calories is incredibly poor.
veidt - sounds like you need to start lifting heavy and eating more. Squats and deadlifts will do more for your core than crunches and such. Try some of the Crossfit workouts.
Sweet. Thanks. I'll start tommorow morning. And keep you upto date.
My goal is to be able to run 1.5 miles before I graduate this year, and I'm going to want to be able to run 3 miles before I (if I can) join the Navy or Air Force.
Sorry for the late response, Himuro. Resistance workout as in weight training. I follow the Rippetoe model. Low Reps and High Weight. The workouts are quick, but I'm putting work in every rep because I'm not easily going through motions lifting light weight. As per Rippetoe's recommendation, most of my weight lifting is using an Olympic bar bell, comprised of multi joint exercises--squats, deadlifts, bench presses, and power cleans make up the majority of my resistance workouts.
2 swimming work outs per week. One 30 minute swim with sprinting and one long 45 minute swim.
2 high intensity resistance workouts and a couple of cross fit workouts. I'm looking to get into kettle-ball training.
what exactly is a high intensity resistance workout?
The sugar from the OJ is a far greater health risk (diabetes etc) than any benefit you get from the calcium.That's a half-myth actually.
The idea of sacrifice to gain something is worth it in the end. It shows strength. You can't get anywhere without sacrifice.
You can also try fruit flavored Poland Spring setzers. No sugar, aspartame, or calories.
The water only bit has been the most difficult for me, and I can't claim great success there. The way around it has been to toss fruit and berries into a blender with water and ice, and stick with smoothies in place of store bought fruit juices. Also makes it a bit more fun, and you can add and subtract special ingredients (such as flax seed) each time.
You may not be serious, but if you are: If you lose more than 1-2lbs per WEEK, you're losing more than fat (water, mostly but also muscle mass). This is why crash diets followed by a return to overeating of bad food are so bad for you. If you want to lose fat while gaining muscle/strength, it's gonna have to be a slow process.
Today I'm gonna learn how to jump rope! I never learned as a kid and I figure i'm overdue.
You may not be serious, but if you are: If you lose more than 1-2lbs per WEEK, you're losing more than fat (water, mostly but also muscle mass). This is why crash diets followed by a return to overeating of bad food are so bad for you. If you want to lose fat while gaining muscle/strength, it's gonna have to be a slow process.
Today I'm gonna learn how to jump rope! I never learned as a kid and I figure i'm overdue.
Last week I went to the doc.
They weighed me and I was weighing 203 pounds.
This was on Tuesday.
I weighed myself on Monday and I was weighing 195 pounds.
What the fuck.
pickin up my olympic bar+weights today. Got em for 125 off some guy from CL. 2 45s 2 35s 4 25s 4 10s 2 5s + a curl. Sweet deal.
You can have my morning glass of OJ when you pry it from my cold, dead fingers. :punchhear, hear!
Corma, a few questions:
Best amount of push-ups?
How often?
or How long?
You can lose a couple of pounds of nothing but water during a big workout.
You can lose a couple of pounds of nothing but water during a big workout.
Ya, back I was training hardcore with professional MMA fighters, I'd down over 3 litres of water over the course of a 2 hour workout, and still have lost 3-4 lbs by the end of the session.
Corma, a few questions:
Best amount of push-ups?
How often?
or How long?
You can lose a couple of pounds of nothing but water during a big workout.
Ya, back I was training hardcore with professional MMA fighters, I'd down over 3 litres of water over the course of a 2 hour workout, and still have lost 3-4 lbs by the end of the session.
Cool, who with?
I got to get punched in the head by Marcus Davis once.
You can have my morning glass of OJ when you pry it from my cold, dead fingers. :punch
I was in the same boat a few years back, high protein plus the heavy lifting made me quite grouchy when I'd miss a workout. I just presumed it's a case of too much energy, and not expending it.
Those were some mean babies.
How healthy is celery compared to other vegetables if eaten as a simple snack?
It's awesome that we have Himu scared to eat fucking CELERY without asking first tho :lol
I agree to an extent, and nothing makes this more clear than people who switch from drinkings liters of soda to drinking liters of soda with whatever artificial sweetener that is currently in style. But still, if you are getting to the point where you're trying to separate vegetables from one another, then you may just be making things needlessly difficult for yourself. But maybe that's part of the exercise fun to some, I don't know.
for cardio, look into HIIT (high intensity interval training): link (http://www.bing.com/search?q=hiit&filt=all)I have seen this before and always brushed it off, but I am interested now. I go on 3 mile jogs 3-4 times a week, plus go to the gym, but it is not producing the results that I want. How would I go about starting HIIT training and what are some good resources (literature, workout schedules, etc.)
Man I have to start working out too, you guys are doing good.
Btw is doing 1.6 miles in 12 minutes ok? Thats what I ran like a week ago.
I do some variation of the standard Crossfit warm-up before pretty much every workout. 2 or 3rds of 10-15 pull-ups, push-ups, sit-ups, samson stretches, air squats. I don't rush through it like a Crossfit workout - it's just to get the blood flowing and to keep strength up for those exercises. I mix up the actual exercises on occasion (adding dips or a 400m run, say) but that's the basic format. It'll help the lifting unless you go overboard on the pull-ups and mess up your grip. The samson stretches are the only stretch i'd recommend BEFORE lifting btw...they help activate the hips in some way I don't understand fully (phsyiology is hard).Per stronglifts, I have been warming up with an empty bar and adding weights 40 lbs at a time. Has worked pretty well for me thus far. I looked up a youtube video of those Samson stretches, and I think I'll incorporate those as well. My hips still aren't that flexible, as my squats still feel a little stiff and I can't go as low as I would like without rounding my back.
my deadlift PR :rockDamn, do you ever fuck up the floor there? Looks like hard tile.
i was about 71kg at the time I think.
edit *fuck*
how do you embed from vimeo here?
well, here's the link. bah.
http://www.vimeo.com/4747242
thanks for the assessment Draft. When doing squats, my primary concern has been keeping my back as straight as possible. I try to dip as deep as possible, but I think that my stance is too narrow and I am not pointing my toes out enough, and hence some of the stiffness in my hips. Plus I am generally inflexible in my hamstrings and hips.Don't get so caught up with the back thing. Your back needs to be in extension to create a strong base for the weight to rest on, but it doesn't need to be stand at attention straight.
Also, there is no squat rack at my gym.
my deadlift PR :rockDamn, do you ever fuck up the floor there? Looks like hard tile.
i was about 71kg at the time I think.
edit *fuck*
how do you embed from vimeo here?
well, here's the link. bah.
http://www.vimeo.com/4747242
Always bar + weights. Some people think otherwise, but they're wrong :)
OKAY THEN
Operation bicycle for me in effect. I'll see how it shapes me up. No answer for arms.
I did the "lots of milk" thing earlier this year. Gained 7-8 pounds in under two weeks, but then got sick and abandoned that whole dietary regimen. In retrospect, I'm not sure that would have been a healthy thing to continue, anyway. That's a lot of weight gained in a short amount of time, so many unnecessary calories only serving to be stored as blubber.
Here is my typical food intake since I started this program, maybe someone has an idea about where I can cut back or change
Off the beaten path a bit, but there are some dudes in my gym who look like they were pulled straight out of Gears of War. In fact, give one of the dudes a worn face and a bandana, and he could pass for Marcus Fenix no problem.
There are even a few girls that could probably pound half of this forum senseless.
For someone who wants to get into deadlifting and squatting... those giant "Max Rack" type things, would they hinder the effect a lot, or a good way to ease into things? I'm just a bit worried about hurting myself while attempting them. I've been slowly transitioning from machines to more freeweights and barbells as of late.
:lol at number 3, he choked on what had to be 150 lbs or so
A few of these guys look like they're suicide gripping (i.e. no thumbs over the bar). There was a played on the USC football team that was in serious condition after having a 275 lb. bench go bad and drop on his throat. He had to have surgery :-\
I'm really not good at bench presses. Deadlifts, squats, that's totally alright. But bench presses suck.I am the polar opposite. I can bench a decent amount, but I still have a hard time with squats. My deadlift is getting better (I'm up to 225 lbs working weight), but it still feels like alot of work. I just chalk it up to those 2 lifts (especially squats) being the most difficult and demanding.
Would love to know what this guy was doing though: http://sportsillustrated.cnn.com/2009/basketball/nba/10/09/kings.garcia.ap/index.htmlWtf? Right forearm? :lol
Kestastrophe - any updated vids for us? :hyper
A proper squat rack - awesome! :) Harder than in the Smith machine you were using before, right? But so much more productive.It was much more difficult switching from the Smith machine to free weights than I thought and I had to scale back the weight. I have seen a few guys using the squat racks and it makes me feel like a badass when they strap a shoulder pad onto the bar while I go raw 8)
A question about deadlifts, by the way. My abs are more sore after a deadlift session than it would be after 120 crunches, does that actually make sense? I've only noticed it now that I'm lifting sort of heavy.
200 situps? What, in one go? That sounds insane, and not very healthy.
A question about deadlifts, by the way. My abs are more sore after a deadlift session than it would be after 120 crunches, does that actually make sense? I've only noticed it now that I'm lifting sort of heavy.
It's probably due to your abs providing support and being worked in a way that they're not worked during crunches. Your body has gotten used to the crunches, but not the way it's being used for deadlifts. I've experienced similar effects with other exercises.
I completely dropped crunches, didn't feel like it was worth the annoyance of the repetition, and I'm not convinced that it's good for your back. If I can get similar work out from compound lifts, then that's pretty sweet.I always hated crunches too. I alternate 3x 30 second prone bridges and 3x12 reverse crunches per stronglifts program
Most people lift less with dumbells, not the other way round (the bar is much more stable, which makes it easier to lift more). Something sounds wrong here. Your grip may well be too narrow. Like I said, there's absolutely nothing wrong with using a regular bar. You can use as wide a grip as you like. You don't need to buy a bar - just pick one up in the gym and try a few curls. In fact, the best way to do these is with dumbells, even if you use less weight. Dumbells are awesome.
But of course, I still recommend doing the big compound exercises over all this isolation stuff. All these routines are adapted from serious bodybuilding routines, but they are totally unsuited to most average gym goers. You need to do the bread-and-butter compound lifts to get strong first before worrying about how beautifully defined the peak of your bicep is, IM not-so-humble O.
I do incorporate dumbell curls into my current routine (8-10 reps each of: 2-3 sets of standing dumbell curls, 2-3 sets of seated dumbell concentration curls, 2-3 sets of barbell curls, and 2-3 sets of hammer curls; I vary the order of the exercises each week).Damn, that's alot of curls. I don't curl at all, instead I do chin-ups and inverted rows as my primary bicep exercise. I would replace all of those curls with different compound lifts, like Cormac described.
:bow Arvie :bow2
How should I get myself toned? I go to the gym 3 times a week. I want my whole body to be toned so I guess I'll work on upper body on day and lower body the next time and keep switching.
Should I jog on days I lift or should I do that on their own day?
Also, can anyone suggest a good beginner weightlifting routine to help me get back into the swing of things? I've been lazy as fuck for the past few months and need to start from square one.
I just finished doing 45 minutes of jogging. :rock I had my cheat meal yesterday and I still feel pretty terrible, though. I have a set of questions if anyone is willing to give advice:
Does anyone do HIIT? I started that this week and I'm doing a 1:3 split (30 secs sprinting, 90 secs resting) with 6 sets. I've only done it twice and I felt like I was going to die both times. I was wondering how long I should do my current routine until I graduate to a 1:2 split and so forth.
Also, can anyone suggest a good beginner weightlifting routine to help me get back into the swing of things? I've been lazy as fuck for the past few months and need to start from square one. Right now I am thinking about HIIT 3 days a week (MWF) and lifting 3 days a week (Tu,Th,Sa) with accompanying low intensity cardio (30-45 minutes) on the non HIIT days.
I'd just be repeating myself at this point if I tried to answer all your questions. If you look back through my posts in this thread, you'll find all my thoughts about "toning", HIIT, "low intensity cardio", diet and beginner weightlifting programs.lol
Alright, I also forgot about the push up and running thing from the previous page, so that makes more sense.
On the topic, I'm trying to push for us building a proper obstacle course near our paintball park. Other than being part of event packages, I'd like to build it so that a single run makes for a thorough, heavy duty work out. Should be interesting, any ideas? Ladders and beams are obviously in, as are crawling elements, but I'd like something special too.
Alright, I also forgot about the push up and running thing from the previous page, so that makes more sense.
On the topic, I'm trying to push for us building a proper obstacle course near our paintball park. Other than being part of event packages, I'd like to build it so that a single run makes for a thorough, heavy duty work out. Should be interesting, any ideas? Ladders and beams are obviously in, as are crawling elements, but I'd like something special too.
I've scaled back my weight to focus on technique. I was squatting 210lbs, but I noticed my form breaking down. I think that I was bending too much at the hip when I squatted down or perhaps too quickly, which caused a delay in back straightening on the squat up. Basically, my legs would straighten first and then my upper body would follow, instead of it being one fluid movement. It was disjointed and almost like my upper and lower body weren't working in unison. I was getting up there in weight, so its kind of humbling to scale back.
I've scaled back my weight to focus on technique. I was squatting 210lbs, but I noticed my form breaking down. I think that I was bending too much at the hip when I squatted down or perhaps too quickly, which caused a delay in back straightening on the squat up. Basically, my legs would straighten first and then my upper body would follow, instead of it being one fluid movement. It was disjointed and almost like my upper and lower body weren't working in unison. I was getting up there in weight, so its kind of humbling to scale back.Hardest thing about squats, for me, by far.
Draft - doing some heavy good mornings might help you keep the core tight on the way out of the hole. Again, the "chest up!" cue usually works wonders. Also think "tight core" (all the way through the movement).I need to do something, for sure. I've stepped up the hypers and sit up assistance exercises to every day, but I still feel really weak around the middle. I think I will add some good mornings, just need to figure out where to put them in the week.
(this is nothing you won't find in SS of course...just a reminder)
I'm basically unsure if doing, say, squats one day and deadlifts the next day or two days later will result in overworking certain muscle groups. Ditto for other exercises.I don't think you can really overwork your muscles like this. I squat every single workout day (3x a week) and deadlift every other workout day (1-2x a week). You will be very sore at first, but you quickly get used to it.
"overworking certain muscle groups" is the whole point of weight training. seriously. You get fitter and stronger by stressing your body beyond what it's currently capable of.
It'll take more than a few minutes to design a whole routine for you for anybody but i don't believe in routines anyway. Why not do something different every single workout? Do 5 heavy deadlifts one day, do 100 light deadlifts the next. Do 10 sets of as many pull-ups as you can one day, then do 7 weighted pull-ups the next. Or do 5 sets of 10 deadlifts followed by 10 pull-ups, for time. Do 10 dumbell thrusters, then a set of max push-ups, and repeat by 7, then run a mile. Mix and match in as many combinations as you can imagine. Force your body to adapt continuously by giving it constantly varied stimuli.
I'm basically unsure if doing, say, squats one day and deadlifts the next day or two days later will result in overworking certain muscle groups. Ditto for other exercises.I don't think you can really overwork your muscles like this. I squat every single workout day (3x a week) and deadlift every other workout day (1-2x a week). You will be very sore at first, but you quickly get used to it.
I think I might incorporate good mornings to help my squats as well, Cormac. How much weight should I be using or will an empty bar suffice?
resting bis and tris :lol
Like I said, that's relevant if you're a world-class bodybuilder and working out with isolation exercises for 4hrs a day with massive weights. You're not. Rest is key to making gains but most people totally overestimate how much stress they're putting on themselves because they feel a little pain or soreness the next day. Now sit back and pay attention, you might learn something.
What he's saying is that for the first few weeks lifting you won't be able to work hard enough to really need lots of recovery time. You'll be sore, but that's the same as being gassed.resting bis and tris :lol
Like I said, that's relevant if you're a world-class bodybuilder and working out with isolation exercises for 4hrs a day with massive weights. You're not. Rest is key to making gains but most people totally overestimate how much stress they're putting on themselves because they feel a little pain or soreness the next day. Now sit back and pay attention, you might learn something.
So you're saying that if I do, say, squats, deadlifts, and bent over rows one day, I can do them again the next day? I guess I'm not following...
Obviously isolation exercises are more taxing on particular muscles, but these compound exercises have to be stressing SOMETHING (multiple somethings, in fact) - and doesn't that something need time to recover?
I noticed serious performance gains after holding off on lifting for a few days longer than usual. It wasn't planned, but I was a bit surprised when the next session was as smooth as it was. I guess the trick is to switch it up.
Recovery times are variable between people and dependent on volume of work and intensity of weight, so it's hard to say it's either necessary or inefficient to do something 1x/2x/3x a week. Generally when you're getting into an exercise program the first 4-6 weeks you're more adjusting to the workouts than building appreciable muscle; people therefore try to compensate by increasing frequency in an attempt to reduce that adjustment period (eg, full-body workouts 3-4x/week). At the same time, high level athletes train with very high levels of frequency so it's not as though there aren't benefits to doing so. But what works for someone whose very life is focused around optimizing their training is completely different than what works for someone who has a real life to lead.
There are other factors too: for example, the point about isolation exercises are more taxing on a specific muscle is true to an extent, but muscular recovery is relatively quick (eg 24-36 hours) in comparison to neural effects--which can last for weeks, depending--and can be cumulative. The overall stress of doing a bicep curl is far less than that in doing intense deadlifts, and that overall stress influences recovery far more.
There should be a micro-recovery plan, and a macro-recovery plan. i.e. plan rest days during the week, and also plan for entire rest weeks. But the amount of individual variation here is so great that it makes little sense to prescribe over the internet without knowing someone's exact tolerances, history and goals to a pretty fine degree. The standard Crossfit prescription is 3 days on, 1 day off, with a "half week" every 6 weeks or so, with an entire week off more infrequently (when progress stalls, typically...but it's much more likely that illness or minor injuries or general life bullshit will force this upon you long before it's planned...i've never actually had a rest week as scheduled in over 2yrs).
And yes, Crossfit will have you working the same muscles on consecutive days. That's what muscles are supposed to do, work. To build on what Draft is saying, it's only maximal effort at low reps on the big compound lifts that you really need lots of recovery from. I'd also endorse everything APF is saying as well, and add that in the beginner phase you're seeing a lot more neurological fatigue and adaptation than actual muscle damage/growth. That's where newbies will burn out quickly, and why you need to rest. Not because your "bis are still thrashed from those preacher curls last Tuesday".
There should be a micro-recovery plan, and a macro-recovery plan. i.e. plan rest days during the week, and also plan for entire rest weeks. But the amount of individual variation here is so great that it makes little sense to prescribe over the internet without knowing someone's exact tolerances, history and goals to a pretty fine degree. The standard Crossfit prescription is 3 days on, 1 day off, with a "half week" every 6 weeks or so, with an entire week off more infrequently (when progress stalls, typically...but it's much more likely that illness or minor injuries or general life bullshit will force this upon you long before it's planned...i've never actually had a rest week as scheduled in over 2yrs).
And yes, Crossfit will have you working the same muscles on consecutive days. That's what muscles are supposed to do, work. To build on what Draft is saying, it's only maximal effort at low reps on the big compound lifts that you really need lots of recovery from. I'd also endorse everything APF is saying as well, and add that in the beginner phase you're seeing a lot more neurological fatigue and adaptation than actual muscle damage/growth. That's where newbies will burn out quickly, and why you need to rest. Not because your "bis are still thrashed from those preacher curls last Tuesday".
Thanks. I assume neurological adaptation is not something one can speed up aside from performing said exercises more frequently? (or would that actually be counterproductive?)