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nubie question about "off days" and recovery/re-building... watch

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    Hey, i was just wondering if i could get some advice.

    Started lifting Really light(ish)-ass weights to begin with, but i was just wondering - the more i get into it, and have off days, leaving aside cario, what is the best strategy for letting my body recover, and to start to build muscle? (i`m pretty lean now as it is - imagine someone who might look ripped - if they had more muscle on them)

    ...I mean, to help the muscles recover and grow, what else can i do apart from eat more protien/carbs than usual? What are the other recovery strategies? (e.g. cycling sets and varying reps?....)

    I hope my question doesn`t sound too pathetic, but i`m new to this, and really do need advice.

    Thanks.
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    You take rest days between workouts, i.e. you don't train the same muscle group on consecutive days. Find yourself a beginners routine, it will include all the information you need about rest days, etc.
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    Restdays like will_jg said! And drinking some Protein shakes: some of them contain ingredients which help your muscles to recover faster. After Lifting i'm doing some Cardio like Swimming. I don't know why, but it helps me to avoid stiffness the next day. Some of my friends tried ice bathing - literally bathing in ice water with ice cubes and stuff. However, I never tried that - tooo cold!! haha
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    Just make sure you eat above maintenance and you recover faster. Make sure you feel full all the time and you're doing it well. You can just use this
    http://iifym.com/iifym-calculator/ to calculate how many kcal you need.

    (Original post by Macel)
    Restdays like will_jg said! And drinking some Protein shakes: some of them contain ingredients which help your muscles to recover faster. After Lifting i'm doing some Cardio like Swimming. I don't know why, but it helps me to avoid stiffness the next day. Some of my friends tried ice bathing - literally bathing in ice water with ice cubes and stuff. However, I never tried that - tooo cold!! haha
    Ingredients such as? As far as I know protein shakes just contain protein powder. You don't receive stiffness anymore if you get really into a routine and do it frequently. Delayed onset muscle soreness often called DOMS is mostly just the body not being adjusted to the physical activity. But if you start training more than it fades mostly.
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    (Original post by Metakl)
    Ingredients such as? As far as I know protein shakes just contain protein powder. You don't receive stiffness anymore if you get really into a routine and do it frequently. Delayed onset muscle soreness often called DOMS is mostly just the body not being adjusted to the physical activity. But if you start training more than it fades mostly.
    Well. my shakes do contain vitamines and mineral nutrients which help you recovering. Because that's actually what your muscles need for fast recovery - special nutritions. actually that's also what your whole body needs too for recovering. That's why you've got so many diets for building up muscles.
    However, I don't say that is exactly what you need and without it won't work. Just saying that it helps - and it worked for me pretty well ;-)
 
 
 
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