We need to realize that our muscles are traumatized when undergoing strenuous activities such as weight lifting. It is thus important that the muscles get enough time for them to repair themselves. Over-training can have very adverse effects on the muscles. It is the reason why experienced bodybuilders split their workouts, so as to give their muscles enough rest and time to repair.

It has been proven that it takes about 48 hours after an intensive workout for the body to repair ripped muscles. The repair process is referred to as muscle protein-synthesis, as the body taps unused protein to repair the ruptured muscles.

Follow these rules for optimum muscle health & performance.

• Do not work the same bodypart more than once per week.
   
• Never weight train for more than 3 days in a row.
   
• Do your best to not be out of the gym for more than 2 days in a row.
   
• Weight train for 3 days per week ideally; never weight train for more than 4 days per week in a bulking phase.  5+ sessions a week is reserved for advanced professional bodybuilders and lifters.  More than 3 days a week is not recommended for hardgainers or beginner lifters.  We need our recovery time! Trust me, you can gain plenty of muscle by training 3 days per week.
   
• Rest for 3-5 minutes between sets during the bulking phase. Rest for 1-2 minutes between sets during the cutting phase.
   
• Warm up for 5 minutes before your weight training session by lightly working on the treadmill or the stationary bike. Never lift weights with un-warmed muscles!
   
• Stretch your to-be-worked bodyparts lightly before the workout, after each set, and after the completed workout.
   
• Drink water throughout your workout.
   
• Consume a protein-carb shake immediately following your workout – after your post-workout stretching session.  Drink the post-workout shake well within 30 minutes of your last set. Read about the vital importance of post-workout nutrition as well as how to make the best post workout shake.

It is thus recommended that weight trainers split their workout by focusing on different muscle groups. This way, the muscles would have adequate time to rest without compromising the pace of a weight training program. Split your training like this for example: Monday – Chest, Shoulders, Triceps; Wednesday – Back & Biceps; Friday – Legs

There are two phases of muscle repair. The first is 30 minutes after an exercise until 2 hours later. It is during this phase that the body requires high levels of protein for absorption. The most recommended protein source for this period is whey protein because it is absorbed fastest by the body. The other phase of muscle repair is during sleep, which is considered as the most crucial phase for muscle repair and growth.

Diet & Muscle Repair

Diet has a huge effect on how fast the muscles repair after a strenuous workout.

Not Enough Protein = No Muscle Building or Maintenance! A diet high in protein is a requirement for fast muscle repair. Proteins are essential in the growth of the muscles they provide amino acids that build muscle tissue while facilitating the release of enzymes needed for metabolism.

1 gram of protein per pound of bodyweight daily. Be sure to consume at least 1 gram per pound of bodyweight and up to 2 grams per pound of bodyweight of protein every day. If you are not willing to meet that requirement, don't even bother lifting weight because you will not be able to build muscle! You will be breaking down your muscles and not providing them with the essential nutrient that they need to repair! Most people that lift weights are not eating enough protein! SCARY.

There are many foods that are considered to be excellent sources of protein. Most of these are animal-based foods such as chicken, beef, eggs, dairy products, fish, and turkey. These foods are comparatively more sufficient in biological value compared to other protein sources like beans, tofu, grains, and lentils.

In order to reach your daily protein requirement, it is likely that you will need the support of a protein supplement.  Whey protein is the most superior form of protein because it is fastest-digesting and of the highest quality.  You don't need a fancy protein powder, stick to 100% Whey Protein. I use Optimum Whey 100% Protein, and since I (AlGetsBig) was able to go from a skinny 117-pounder to 170 pounds and counting, I would say that it has worked for me!

Drinking water is also important in muscle repair as it provides hydration to the muscles. Read the importance of water.

There are many other supplements that bodybuilders can take to help them in speeding up the recovery time of the muscles. Some of the popular muscle repair supplements in the market today are L-Glutamine and Conjugated Linoleic Acid or LCA.

Check out all of our muscle recovery supplements.
 

It is common for most exercisers, especially those who are beginner trainers, to over train. Overtraining can cause stress to the muscles, resulting in less than stellar performance. The use of muscle recovery supplements has become very common among bodybuilders as it helps them to recover faster and perform better at future workouts.

The following muscle recovery supplements are very useful in a weight training routine. 

Creatine is a very popular and an incredibly useful supplement for those who seek to build muscle. Creatine is an energy source found in the muscle cells that enables the body to take on high intensity exercises. Creatine monohydrate is sourced from foods like beef. A lot of studies have indicated that creatine monohydrate greatly affects the levels of creatine phosphate which are stored in muscle cells, allowing the muscles to perform better and longer.

Creatine Monohydrate: Most people gain 5 to 7 pounds in the first two weeks of creatine use. If you are interested in quick weight gain, and increased energy for your workouts, creatine is definitely worth a go. Buy Creatine Powder. The ideal dosage for creatine monohydrate is 5 grams taken 4 times daily for five straight days. The dosage can then be lowered to 5 grams taken once a day or after a workout.

Glutamine is a must for the muscle gainer. Glutamine an amino acid that the body uses to help your muscles combat the stresses of exercise trauma, lack of calories (dieting), or illness. Supplementing your diet with extra glutamine will help prevent muscle protein breakdown while you're asleep or dieting.

Numerous studies have proven that the levels of glutamine in the body decrease as the body is put through stress through exercise & weight training, making a person’s immune system significantly weaker. Further researches reveal that taking of glutamine supplements can increase the body’s tolerance to intense training even after a prolonged duration.

Never take large amounts of glutamine all at once because most of it gets destroyed in the gut. It never reaches the bloodstream. The best way to get maximum absorption of glutamine is to take it in smaller, divided doses. I recommend you take 15 grams per day in 3 divided doses of 5 grams each.

Since you will be taking more than 100 grams of glutamine per week, I suggest save money by purchasing this product in bulk (powder form only, do not get capsules). Buy Glutamine Powder.

Micronized Glutamine Product Features Size: 500 grams Promotes increased cell volumizing Strengthens your immune system Decreases recovery time Increases growth hormone levels

HMB (beta-hydroxy beta-methylbutyrate) is highly recommended for weight trainers. HMB is produced in our body from amino acid leucine-rich proteins. HMB is believed to prevent the muscles from breaking down, especially after a strenuous exercise. Many bodybuilders and runners use HMB supplements because it enables them to take on intensive workouts while giving them a shorter recovery time.

Recommended Use of HMB: As a dietary supplement, take 4 capsules 3 times per day with meals.

EAS HMB Caps 200mg Product Features Size: 200 caps Minimizes protein breakdown and damage to muscle cells Help the body maintain an anabolic state Improves body composition

L-Carnitine helps greatly is muscle recovery. Many metabolism studies have indicated that taking l-carnitine supplements after a workout can reduce the damage induced by exercise on muscle tissues, while improving the rate of recovery of damaged tissues. L- carnitine is derived from meats and produced by the kidneys and liver. The purpose of l-carnitine is to move fatty acids across the cell membranes which are up for metabolism.

Recommended Use of L-Carnitine: As a dietary supplement take 1 tablet 1 to 2 times daily before meals or on an empty stomach.

L-Carnitine (1000mg) Product Features Size: 50 tabs Helps to maintain overall good health Facilitates the transfer of fatty acid groups into the mitochondrial membrane for cellular energy production Naturally occurs in red meat and other animal source foods, but we recommend supplementation to obtain optimal levels of this excellent amino acid.

	Multi-Vitamin Weight training increases the body's need for many minerals like magnesium and selenium. Multivitamins will ensure that you are not deficient in any major essential vitamin or mineral. Deficiency symptoms include muscle weakness and suppression of the immune system, muscle cramping and fatigue. Buy multivitamins.
	Vitamin C Vitamin C is essential to prevent free radical damage, which is accelerated after the heavy trauma of weight training. It is also essential in helping to repair connective tissue which helps decrease the amount of time that you are sore. Vitamin C helps recovery so you can get back to training. Typical Vitamin C intake is around 3,000 mg in three doses spread throughout the day. Buy Vitamin C here.
	Glucosamine Glucosamine — Glucosamine is produced by our bodies, but most of the time our bodies demand so much of it, that it can't create enough. Glucosamine is a powerful antioxidant, which helps to combat the stresses of exercise trauma, and prevent muscle protein breakdown. Suggested glucosamine intake is about 1,500 mg per day, which would be impossible to get naturally. Take one dose at bedtime. Buy Glucosamine here.

With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains.  Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time.

Muscles experience great stress after undergoing exercise, whether weight training or aerobic. The stress on the muscles may vary according to the intensity of the exercise, the amount of nutrition in the diet, and the amount of time the muscles worked. Muscle recovery is needed for the muscles to repair themselves and make them ready for the next exercise.

If you spend around five to ten hours a week exercising, the greatest part of our time is allotted for muscle recovery. Those who are undergoing bodybuilding should understand the different factors that affect muscle recovery, and the different techniques needed in maximizing muscle regeneration.

There are several factors that affect muscle recovery. One of them is age. In general, older people need a longer amount of time for their muscle recovery compared to younger individuals. It has been proven that those who are over 25 years of age need longer time for their muscle recovery.

The level of experience in training will also have an effect on a person’s muscle recovery. In essence, more experienced bodybuilders need less time for their muscle recovery compared to beginner bodybuilders.

Stress is your enemy. It has also been proven that psychological factors can have an effect on the muscle recovery. Stressors such as work, personal heartaches, finances, and everyday burnout can have an effect on the muscles’ ability to recover from exercises. On the long run, stress can have more serious repercussions such as insomnia and headaches. Do your best to limit stress in your life at all times, especially when you are on a serious weight training plan.

Diet is the ket to building muscle. Muscle recovery can be affected by the amount of essential nutrients present in the weight trainer's diet. It is also no secret that regular bowel movements allow the body to get rid of metabolic wastes, and allow the muscles to recover faster. Read diet to build muscle.
 

How muscles recover from exercise

The muscles recover from exercise in two ways: in between sets, and in between training sessions. The intensity of the training session, the goal of the training program, and the energy system utilized usually affect the muscle’s recovery.

Rest for 3-5 minutes between weight training sets. Recovery between sets depends on how phosphagen is replenished in the body. The duration of an exercise has an effect on the amount of phosphagen depleted in the body, although the body is able to replenish it quickly. It is said that the body can replenish up to 70% of it half a minute after the stop of an activity. Having enough rest in between sets is vital in allowing the body to replenish phosphagen. Cutting short rests in between sets would mean that the body won’t have enough phosphagen to fuel the next activity, which means less than ideal performance.
 

Sleep is key to muscle recovery. 8 hours of sleep per night is recommended for the body to properly recharge itself.