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Fitness Tips For 11/9/2011
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Muscle Recovery Workout Plan
By Paul Becker
There are two things that will keep your muscles from growing bigger
and stronger, they are:
1) Overtraining
2) Undertraining
The key is finding a workout plan that stimulates each muscle group
often enough so they don't atrophy before your next workout, but you
also need to make sure you don't work them so often that they can't
recover.
Finding such a workout plan can be hard since there are so many
experts with so many different opinions.
For example bodybuilders used to train each and every body part three
times a week. This would quickly lead to overtraining for most
natural bodybuilders and not to mention how many hours you would need
to spend in the gym each week. Most of us want a life outside the
gym.
Another example is a certain new school of bodybuilding that claims
you only need to hit each muscle once a week or even once every 10
days or as little as once every 2 weeks. For most of us this will be
too much time to wait between workouts and will result in only
spinning our wheels but getting nowhere.
In my over 30 years of training, I have found one workout plan that
seems to work best for the majority of people. Even though it comes
from old school bodybuilder Frank Calta, it was way ahead of it's
time. The program is called "Rotation for Recuperation".
Here's how it works, you split the body up into the following two
different workouts:
Workout 1
Legs
Shoulders
Triceps
Calves
Workout 2
Chest
Back
Biceps
Abs
You workout only Monday, Wednesday and Friday, rotating each workout,
meaning on the first week you do Workout 1 on Monday, Workout 2 on
Wednesday and back to Workout 1 on Friday.
But the next week you do Workout 2 on Monday, Workout 1 on
Wednesday and Workout 2 again on Friday.
This way you hit each muscle group about every 4 to 5 days, which
seems to be, for most people, the right frequency to avoid both
overtraining and undertraining.
Plus since you only train 3 days a week and always have the
weekend off you have time to enjoy your life.
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Muscle Recovery Workout Plan