Sledgehammer Workout Routines
Push A- Monday Bench Press Military Press Close Grip Bench Squats Seated Calf Raise
Pull A- Tuesday Bent Over Row Lat-Pulldown DB Shrug DB Curl Stiff Leg Deadlift
A. – Recuperation is very important for making progress in bodybuilding. As you have noted, if the muscles are not fully recuperated, growth will not take place. However, it’s not just the muscles that need recuperation, it’s also the body as a whole.
Everyone recuperates at a different rate. I had a training partner once who would get so sore from every workout that it would take him a week to recover from a hard workout. I remember he even got sore for days after pumping up for a contest. His recovery rate was very poor compared to most people who weight train on a consistent schedule. You obviously have figured out the correct amount of recuperation you need because you have progressed from 160 pounds to 230 pounds in your training career. However, you might want to try pushing yourself a little more in your training and see if you still get the recuperation your body needs. I like to take a full day off from training after two consecutive days of working out. However, I train different muscle groups from day to day so it doesn’t matter to me if those muscles that I trained the day before are sore when I go to train the next day. Because I am training different muscle groups, I still stick to the schedule and train the followingday.I arrange my training program so I separate muscle groups that may overlap. For example, the shoulders are worked pretty hard when training the chest. If you schedule your chest and shoulder training days back to back, you will eventually end up overtraining the deltoids because you are essentially training them two days in a row (one day indirectly and the next day directly). For this reason, I make sure that my chest and shoulder training days are separated by 3 days.
I use the same strategy when it comes to working my legs and my back. The lower back is indirectly involved in leg exercises like squats and stiff-leg deadlifts. If I was to train legs the day before or the day after training back, I would end up over training the lower back or possibly injuring that vulnerable area of the body. That’s why I separate my leg and back training days by at least 3 days.
However, there is nothing wrong with training chest and triceps the day before I train legs. If my chest is sore when I go in to train legs, this won’t affect my leg workout. I also train deltoids the day before I train back and biceps. These muscle groups also will not affect one another so it’s OK to train them back to back. You mentioned that the only supplement you use is whey protein powder. I can suggest a couple of other supplements that may help you to recuperate. The first is a recovery drink immediately after your workout. The recovery drink should contain fast-acting protein and carbohydrates to replenish your muscle cells after a hard workout.I always take in a post workout drink after my workout. The post workout drink contains 35 grams of easy to digest protein and 70 grams of carbohydrates. The carbs are absorbed into the muscle cells to replace the glycogen that was burned up during your workout. The higher carbs also raise the insulin level, which makes the delivery system of absorbing these important nutrients even easier. The amino acids from the protein are also transported into the muscle cells from the post workout meal.
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