The Art of Building Muscle and Recovery

So yesterday was shoulder day and I decided that it was high time I brought my workout routine up to the next level. I increased the weight on all circuits and brought each set to the maximum I could do. It felt great and although I knew that I would suffer for it the next day I just didn’t care. I wanted to feel the adrenaline running through my veins as I pushed that last rep to it’s very limits. It was a great workout.

As predicted here I am now the next morning after the workout feeling not only the aches and pains associated with the workout but also that feeling of being sick. My body is in super repair mode as my immune system is aggressively working to repair all of the damaged muscle tissue. Of course this is simply the art of building muscle but the body recognizes these worked muscles as injuries and is treating those area’s of my body where I have ripped and torn muscle tissue as an injury.

So, this morning as much as I want to push forward into my scheduled chest routine and give it all I can, I know deep inside that I must allow my immune system uninterrupted time to heal those muscles. Going through another intense routine could be a setup for disaster and we simply cannot have that. No, it would be smart to just elect to take the day off from weight lifting and re-assess tomorrow morning.

So for today I will go to work and stay active but will be mindful that my body is in healing mode and I will allow it the time needed for this process.

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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5 Responses to The Art of Building Muscle and Recovery

  1. Christina says:

    Hey there! Very insightful body awareness on your part! Good for you for pushing yourself and listening to your body.

    I’m not a personal trainer, but I am studying to take my test and actually am reading the chapter in my materials about resistance training programming. My book says that your training frequency is inversely related to the training volume and intensity. Less vigorous exercise sessions produce less muscle microtrauma and require less time for tissue remodeling, and can be performed more frequently. But more vigorous sessions, like what you just did, produce more muscle microtrauma and require more time for tissue remodeling. Each time you do a challenging resistance workout as you’ve just done, you have likely increased your resting metabolic rate (RMR) by 8-9% for three days following your exercise session! Also, you should wait about 72 hours to do another high resistance session on that muscle group for optimal results. Keep up your good work! It’s inspiring!

    • Wow! Awesome response. With my current schedule I will not work my shoulders again for two weeks. I break up muscle group challenged with the next with just cardio. Thanks so much for input. I was a trainer 10 years ago but as you know things change so quickly. I look forward to your advise and will look more closely to your blog. Even an old dude can learn new tricks. 😀

  2. kkeevins says:

    No matter what we may “think,” our body always lets us know who’s in charge! 😂 Never fails. Bill, have you ever tried Biofreeze for those aches and pains? I find it to be helpful.

    Good luck with your workout routine! Better you than me!
    –Kathy from:
    Diaryofadedicateddiabetic.wordpress.com

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