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Hypertrophy Training Principles for Consistent Size and Strength 17

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What to do after a workout

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WHAT TO DO AFTER A WORKOUT?

Beginners and even many experienced athletes often ask: "What should I do after training?". Of course, we are talking about any action that directly or indirectly may affect the progress in bodybuilding. Almost everyone believes that the most important pastime are of training. However, they almost do not pay attention to other factors – namely restoration.

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It is not important how you spend 1.5 hours in training, it is important, how to dispose of the rest of the time – Dorian Yates

The training process

 

Any exercise is a physiological stress that you "attack" their muscles. With every time they try to become stronger, stronger and sturdier to load data is not provided to them such stress effect. There is a banal adaptation, due to which the amount and kind of the external muscles visibly transformed from time to time.

However, it should be remembered that training – it’s just the stress factor, kind of the initiator of future growth. No more. Conditionally can say that exercising with weights applied to immaterial damage to muscle fibers at the cellular level. Such cracks under favorable conditions are restored and sverhvosstanavlivayutsya, ie "Renovated" part gets bigger and stronger than before.

But, so what do you do after a workout? Answer: to recover, because it is at this time depends on you whether supercompensation muscle fibers occur, or training would be useless.

this time

recovery

 

muscle growth – it is a long and energy-intensive thing – reduction process, which requires the body of various food resources and a certain amount of hormones in the blood. You must be aware of the fact that just in training any muscle growth occurs. The maximum that you can see – this is a temporary Pumping. Filling blood of any muscle group will contribute to an increase in non-durable in its volume.Many people mistakenly believe that this is the muscle growth.

The build-up of new muscle fiber hypertrophy and hyperplasia, even – all this is happening only at rest. That is why we can say with certainty that the muscle growth occurs only in a dream. During this time, we do not waste energy in vain, but because of certain biorhythms in blood ejected anabolic hormones that contribute to reducing the amount of processes, ie, – Muscle growth.

From the above we can draw a simple conclusion: need a lot of sleep. It turns out that the most reasonable answer to the question of what to do after a workout is a banal dream? Alas, not all as easy as it seems at first glance.

Food

The diet of the athlete – a key factor in the progress of a bodybuilder, both for professional athletes as well as for the ordinary fan. The reason for this importance lies in the fact that the recovery does not happen just like that. This process requires energy and plastic material. Consider the analogy of the construction site home. You can not build a wall without the materials and money, you should give the workers. The same happens with the organism. It will not repair the muscle fibers from nothing.

A large amount of sleep – it is certainly good, but it automatically trims the number of daily hours of wakefulness, for which you must have time to eat a lot of calories from protein, fat and carbohydrates. No sense a lot of sleep, and thus have little, no overcompensation of muscles at the same time will not be observed.

Let’s go back to the main question of the article: "What to do after training?ยป. Proper and detailed response: receive a large amount of calories and try to avoid strenuous exercise and activity in general. Ideal looks like this: post-workout meal of 800-1200 kcal, depending on the daily requirement, then the short sleep duration of 40-60 minutes and a new meal.

An important condition for post-workout meal is the presence of available carbohydrates eminence labs. At this time, you can shamelessly eat fast carbs, such as white rice or a few bars of dark chocolate for dessert. The following meals, increase the proportion of protein, carbohydrates and replace medium or slow the rate of absorption by springs.

Results

So, thanks to all the above, you can imagine about what you need to do after training. First of all – is to provide the body with energy anavar for sale in usa from a variety of healthy foods such as buckwheat , pasta , white rice , meat , eggs , chicken , etc.

Next, you need to pay attention to the amount of nighttime sleep. It should range from 7 to 8 hours a day. At the same time the remaining time you have to have time to eat their daily calorie norm. Try to minimize the waste of energy, both physical and mental. After a hard workout the body needs to recover fully, and hiking in the club or basketball game in the courtyard – are not the best conditions for this.