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Reply: Recovery slow from new workout

My wife swears by Aspercreme but my feeling is that this doesn't help the muscles...

Posted by EdSutton_RPSGT

My wife swears by Aspercreme but my feeling is that this doesn't help the muscles heal, it just masks the pain and if I take that route and work out I could potentially do more damage.

You are correct - working out with pain is a signal to stop.[br>[br>1. Am I correct in my assessment that if I've not recovered enough to complete simple exercise movements without significant pain that I should continue to rest?

Correct - Now you need rest from the exercises, not inactivity, proper sleep, proper hydration and proper nutrition, connective tissues, muscles, the body's electrical and recuperation systems were all challenged by the workout. You need a time of workout hardening before starting workout programs.

Workout one set per body part per week, until the weight and repetitions have increased enough to give a slight feeling of "pump" muscular fullness, and after 4-5 days you feel good. Do not add sets until that occurs - it could take 6-12 weeks depending on age, health, nutrition, etc. [br>[br>2. Am I correct in my assessment that masking the pain with a pain reliever in order to enable me to work out increases the probability of additional damage and an even longer recovery?

Very correct[br>[br>3. Does four days seem excessive recovery time for a set of pushups, pullups and situps given no significant exercise in about 25 years?

Not at all. Stop the body weight driven exercises till you have progressively work hardened in the gym. Body weight is too much on unconditioned joints, ligaments, tendons, muscles, Bodybuilding is built using young models of fitness and physical condition levels, you are stuck your body the rest of your life, Torn shoulder joints, knees, back, etc stay with you long after gym member ship is over.

Instead of pushups try dumbell bench presses flat, incline, decline and cable work. start light build up gradually ligaments tendons connective tissue are limiting factors

Instead of pull ups try lat bar work, cable work for lats. Start doing basic conditioning fundamentals, light deadlifts, light squats in a power rack, light calf work, light over head clean & press both dumbells & barbell , to learn proper and safe form.

Go to Utube look up Lee Priest, Mike O Hern, Bill Pearl, etc - bodybuilders that worked out will less than usual injuries, that tried to take care of themselves without letting ego ruin health in the rush to build up.

situps, put a folded towel on the floor to pad your knees, in front of a cable rack, with handle at highest comfortable stretch position, kneel, hold handle, do abd crunches with light weight, that gradually increases once conditioned till situps no longer hurt lower hip tie ins and under rib cage and only muscle burn is felt once enough sets and reps performed.View Thread

Posted byEdSutton_RPSGT

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