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.