Improving recovery ability!

[TT Eric]

I'm fighting with soreness a lot, I train pretty hard and don't need a lot of exercises to get sore, sometime really sore, I think the worst of all is the triceps can get sore up to 100+ hours when I switch for a new routine and it happens to be probably my weakness along with the biceps.

I was wondering if (beside gear) it's possible to improve the recovery ability ?

I know that Chad Waterbury propose the solution of increasing capillary density by endurance training (the 100 reps per day*), is you/somebody have tried this ? Is it worth a shot ?

I really don't mind the soreness, as it almost a way of life for me to sore year round, but if it's possible to improve in any way the recovery ability I would appreciate adding some meat to those recurrent chopsticks (or all over the body as a matter of fact).

* http://www.t-nation.com/free_online_article/sports_body_training_performance/100_reps_to_bigger_muscles

Thanks

Eric

[Praetorian]

Low intensity cardio such as morning walking will improve recovery quite a bit. Also limit training to failure...training to failure lengthens recovery time. The East Germans and Bulgarians were notorious for huge training volumes but were able to do so because they did not train to failure. PWO nutrition, massage, PWO stretching, Improved REM sleep, etc will all improve recovery. Remember however that soreness of a muscle is not indicative of recovery. Generally muscular recovery is not the issue it is central nervous system recovery.

P

[TT Eric]

Low intensity cardio (walking), nutrition and stretching PWO, good sleeping : check.

Massage and NOT training to failure = not check.

Do you mean that the pain I have in a muscle + inflammation for a few days are just a matter of CNS and the muscles are fine ? I mean the whole muscle hurt. It seems I have difficulties distinguish what is what...

Also, what is limiting to failure means ? I always have train to failure. But since I've learned it can lengthens recovery time, I try not to go failure on each set, but only to half of them. Is it too much ?

It's hard for me not to give everything, I'm in the 'no pain, no gain thinking, I have about 10 cumulative years of training and always went that way (and always had been sore year long).

Thanks

Eric

[Praetorian]

A sore muscle ie tough to walk the next day after doing squats is physiological yes...not CNS but that is more indicative of lets say an untrained state as an example when you havent done legs for a few weeks the you train them and are extremely sore. This is due to just not being at that optimal level where you usually are...ie physically prepared to handle the load and volume. This can also happen when you train an exercise you dont normally do...lets say you never train lunges and figure one day you will do them...you will feel it much more the next day or two because you are hitting different muscles or hitting them from a much different angle. But if you are constantly sore more so then usual all the time then I would say your volume is too low and your GPP is lacking. Most PL's train GPP to be able to lift at 90% most weeks...if there GPP is lacking they will tend to fatigue too early...especially at a meet.
Limiting failure just means not taking every set or every workout to failure. Many athletes believe they have to train to failure or they are just not working hard enough. This is a myth and leads to over training and CNS fatigue. Beginner lifters can train to failure much more than advanced lifters because their intensity levels are much lower. 10 years of training puts you at the level where you need to train smarter..not harder. You should always be sore the day or two after a workout but it shouldnt be so bad that it limits mobility or your next training session. Try going to failure on only your first maximum set on a body part...ie if you are training chest only go to failure on your first working set on the first exercise...say bench press. On all other chest exercises on all other sets stop before hitting absolute failure...do this for week one then week two dont go to failure on any sets...try to stop 1 rep short of failure. Experiment on the weeks you do go to failure and see how many sets you can take to failure before you feel recovery is being hampered...then back it off slightly and that should be your sweet spot.

P

[TT Eric]

Thanks again!

Can you imagine I was (slightly) sore even after training the triceps in my deload week (2/3 of the weight, same volume of 11 sets). The pain really doesn't bother me, only bothers me if it's a set back in strength/hypertrophy from to the effort I put in the gym.

Do you think it's worth a shot the 100 reps per day to build capillary density, or it's total BS ?

Eric

[Praetorian]

I wouldnt put much faith in that.
P

[cog]

The 100 reps got some attention in M&F I think around late 80;s.The rep range actually shifts up and down,fair bit of time in the 60-70 area,and sometimes down to 8.

[mountaingoats]

Make sure you get a good qualified therapist to help you with the soreness. Check out ratingmymassage.com to find the best therapist in your region.

[Vitamin S]

what are some indicators one can go by to see if the cns is taxed and yet to be recovered?

[Praetorian]

Monitor sleep patterns...are you getting a full nights rest. How are you handling every day stressful events at work, at home etc. Do you need stimulants to get an effective training session?
Are you hitting new PR's?

P