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Rest and Muscle Building

Mar 21, 2008
All bodybuilding gurus unanimously agree that the secret mantra to successful bodybuilding is the right exercises, right diet and right amount of rest.

Many bodybuilding beginners tend to go overboard with their bodybuilding efforts. They want to workout on all the days without taking even a day off in between because they are under the impression that this is the way to a successful muscle building program. However, this is not true.

In bodybuilding, there is no such thing as doing 'too much practice' as it can lead to injury and unnecessary complications. You should not over train your muscles beyond their natural capacities in your quest for better muscle growth.

You should take rest for about two to three days before you hit the weights again. Ideally, 2 to 3 days of rest is enough between subsequent workout sessions, but the duration may vary depending upon the intensity of your workouts, your age and your health status. Beginners may take a little longer to fully recuperate before they go back to the gym for a round of fresh workout.

It is not at all safe to expose your sore muscles to further workouts until they have recovered completely. It takes approximately 5 to 7 days for the repair and recovery of the degraded muscle fibers. Meanwhile, if you subject your partially recovered muscles to further strain of rigorous workouts, then it could hamper the recovery process and delay muscle building results.

During your workouts, the trauma caused to your muscles results in a lot of wear and tear of your muscles. This damage to your muscles manifests itself as pain and soreness. When you take rest after a workout session, the trauma reaction in your body triggers a repair response for your muscles, and your muscles repair, recover, replenish and grow during this phase of complete rest. Therefore, never ignore the importance of rest period and remember not to traumatize your damaged muscles any further lest the recovery process gets affected and your muscle does not achieve the desired growth.

Nevertheless, you can involve the damaged muscle to support the workout of other muscles in your body. This will not prevent or delay the recovery of your damaged muscle in anyway.

You can try dividing your muscles into groups and training each group separately using the 'split training' technique. For instance, you can workout your chest and legs on one day and back and arms on the next day. Therefore, you are able to devote ample time to the worked out muscles in your body to recuperate and grow.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly acclaimed, all-inclusive bodybuilding course.
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