Basic questions about muscle repair

[gym916]

Hello,

I'm looking to get back in the gym. (age 30)
Took the past 8 years off
What is the best way (other than gear) to repair my muscles the fastest for quicker growth?

Basically I will be doing 3 days on 1 day off for not pushing any limits etc until I get back in shape. From there I may consider 1 day a week per muscle group. But like everyone I would like the quickest results possible.
So back to my question. Besides rest, toxic supplements, etc, how can I repair my muscles so I can hit them again at the gym quicker.

Thanks

 

[Built]

Toxic supplements?

Not sure why you'd want those.

Listen, how about you read the link in my sig on getting started? Once you have your diet and training worked out, post up some questions and we'll try to help you tailor your approach.

 

[Phineas]

-food
-supplements (BCAAs, creatine, whey, casein)
-massage
-stretching
-alternating hot/cold in shower
-moderate cardio
-walking
-hot tub
-marijuana...

Hmm, give me the food, massage, hot tub and dope and I'm good to go!

 

[MDR]

What about sleep, Phineas? Oh that's right, you're young. Sleep is probably optional for you. When you get to my age, sleep is as important as food, maybe more. If I smoked dope, I'd probably sleep for days, especially since its been some fifteen years since I inhaled!

 

[boxingorilla]

-food
-supplements (BCAAs, creatine, whey, casein)
-massage
-stretching
-alternating hot/cold in shower
-moderate cardio
-walking
-hot tub
-marijuana...

Hmm, give me the food, massage, hot tub and dope and I'm good to go!

Damn, your list sounds like my last vacation! LOL good stuff man I like this...

 

[Phineas]

What about sleep, Phineas? Oh that's right, you're young. Sleep is probably optional for you. When you get to my age, sleep is as important as food, maybe more. If I smoked dope, I'd probably sleep for days, especially since its been some fifteen years since I inhaled!

With all that I listed, sleep is a given, lol.

 

[PushAndPull]

I think massages are usually underrated. At least I tell my wife they're necessary to pervent injuries

 

[LAM]

Hello,

I'm looking to get back in the gym. (age 30)
Took the past 8 years off
What is the best way (other than gear) to repair my muscles the fastest for quicker growth?

Basically I will be doing 3 days on 1 day off for not pushing any limits etc until I get back in shape. From there I may consider 1 day a week per muscle group. But like everyone I would like the quickest results possible.
So back to my question. Besides rest, toxic supplements, etc, how can I repair my muscles so I can hit them again at the gym quicker.

Thanks

the intensity at which training is performed at dictates the frequency. you can use loads at 50% of your 1RM and exercise the same muscles daily since the CNS is not taxed much. the higher your working loads go to >80% of the 1RM then you need to go to training that muscle only 2x every 6-7 days.

you only need the basic supplements like whey or soy isolate for post workout, multivitamin, omega 3 & 6 FFA, maybe some pre workout BCAA's, some form of creatine. many folks don't realize that creatine can be used for endurance, strength or when increasing muscle mass. creatine increases intramuscular hydration levels making for a more anabolic environment in muscle tissues.

 

[nova1970sb]

-food
-supplements (BCAAs, creatine, whey, casein)
-massage
-stretching
-alternating hot/cold in shower
-moderate cardio
-walking
-hot tub
-marijuana...

Hmm, give me the food, massage, hot tub and dope and I'm good to go!

weed, are you serious? how?

 

[SUPERFLY1234]

-food
-supplements (BCAAs, creatine, whey, casein)
-massage
-stretching
-alternating hot/cold in shower
-moderate cardio
-walking
-hot tub
-marijuana...

Hmm, give me the food, massage, hot tub and dope and I'm good to go!

i agree!! weed smoking is the best!

 

[DiGiTaL]

Yoga

 

[Phineas]

weed, are you serious? how?

First of all, I wasn't actually suggesting it. It was a joke.

HOWEVER! It's well documented that weed not only increase heart rate and thus blood flow but relaxes tight/damaged muscles. Believe it or not, my best mass gains came when I was smoking the most weed, haha. I chose to cut down considerably only because I wanted to get my cardio back to top-notch and the high was getting boring. But, I'm not going to lie...it does help you heal. Especially the deep sleeps you get. Ohhh man.

 

[LAM]

sadly some of my best athletic performances in high school and college I was either stoned or burn out from wake-n-bake.

 

[nova1970sb]

really wish my job didnt do randoms...