For strength training, rest days are useful and necessary.After each workout, the body goes through three phases of regeneration, and only when it has gone through these stages is it ready for the next workout.
Phases of regeneration
The empty nerd stores of the muscle cells are recharged.The glycogen sugar in the muscle and liver is used up and needs to be re-provisioned. Carbohydrates after the workout go directly into the muscles instead of into the fat pads.
These microscopic fibrous fibrosis are an important training stimulus and ultimately stimulate muscle growth and muscle strength. In particular, eccentric contraction causes most microtraumas and thus the highest training effect.
The training has signalled to him that he is too small and weak. So he’s now trying to adapt to the load. This supercompensation strengthens existing muscle fibers. New muscle stem cells, satellite cells, also migrate into the muscle cell, forming new domains as a further nucleus, thus enabling the further growth of the muscle cell.
The duration of these phases of regeneration is variable and depends on individual factors.
Factors of regeneration
- Age. With age, the rate of cell division and availability of stem cells decreases.
At the same time, hormone levels for HGH growth hormone and testosterone are falling. In turn, testosterone catcherSHBG and myostatin, the muscle growth brake, increases. 脺30 therefore becomes increasingly important to observe sufficiently long rest periods. If we train before completing the supercompensation, we prevent the learning effect of the muscle and this overtraining prevents the build-up of new muscle mass.
In case of lack of sleep, insufficient, or poor sleep depth, the phases of regeneration lengthen. That means even at 20 you have a regeneration like at 50. Ideal is an undisturbed sleep duration of 8 hours.
However, stress of any kind causes a catabolic hormone position. Stress hormone cortisol neutralizes the anabolic processes. And cortisol triggers range from hustle and bustle in everyday life, stress in the job, anxiety, worries, finances to physical overwork and cardio. It is therefore important to solve conflicts and mentally get down through meditation. Respiratory mediation and walks in nature are recommended.
Sufficient building materials and energy are needed to build new muscle mass and gain strength.In addition to the macros carbohydrates, fat and protein, cofactors such as vitamins and mineral balance are also very important. So the diet. And since we can influence our diet more than our age or environmental stress, we can effectively compensate for deficits elsewhere with diet. I recommend a type-appropriate diet based on biological factors such as blood group, secretor status and epi genotype.
If the immune system is occupied by infections, the resources for muscle regeneration are lacking. If our mitochondrial cell power plants are depleted by antibiotics, overtraining and nutrient deficiencies, no regeneration takes place. On the other hand, the risk of cancer increases.
For the maintenance of strength and muscle mass, the training is sufficient once a week.
For an increase in strength and muscle mass, the muscle should be trained 2times a week.Ideally with sufficient time interval, see factors for optimal regeneration.
After the workout, the impulse for anabolic muscle growth lasts for about 48 hours. So it makes sense to set a new training stimulus after these two days.Provided the frame conditions were optimal and the regeneration is complete.
An advantage is the training in the fasting window, in the morning.It combines weight loss with muscle building. See also my contributions to interval fasting: How to lose weight without breaking down muscles?
For my working clients, I therefore recommend the Y-Split:
Nutrition & Health
Regeneration starts in the kitchen, because the wrong foods not only make you fat and sick, but also delay regeneration after exercise and training.
And since everyone has a very individual biology and body chemistry from birth, healthy nutrition is above all type-appropriate.
This type-based diet works best with an individual diet plan that points to key factors in your body chemistry and physiology.