How long does it take my body to recover after cardio or weight lifting?!
Question: I am a 25 year old male. 6'3 and 214 pds.
I am trying to increase my upperbody strenth so that i can do 20 pullups by a certain deadline. I've noticed that even after alternating from cardio to weightlifting every day, i still don't see much results in increasing my strength. My weight lifting routine goes as follows: First i max out on under hand pull ups followed immediatly by diamond push-ups, than after 2.5 minuts i do max dips followed by basic dumb bell curls, and then after 2.5 minutes i do lat pulldowns and that completes one circuit. I do a total of 4 repitions do this circuit in each workout. In each workout i alternate the pull-ups from under hand to over hand.
Answers: I am a 25 year old male. 6'3 and 214 pds.
I am trying to increase my upperbody strenth so that i can do 20 pullups by a certain deadline. I've noticed that even after alternating from cardio to weightlifting every day, i still don't see much results in increasing my strength. My weight lifting routine goes as follows: First i max out on under hand pull ups followed immediatly by diamond push-ups, than after 2.5 minuts i do max dips followed by basic dumb bell curls, and then after 2.5 minutes i do lat pulldowns and that completes one circuit. I do a total of 4 repitions do this circuit in each workout. In each workout i alternate the pull-ups from under hand to over hand.
The BEST way to quickly increase the number of pull-ups is to focus on just the pull-ups for now. If you do the same exercise over and over again, your body starts to need less energy when doing that exercise because of repetition and something called muscle memory. Although you'll be increasing overall strength by doing your circuit, you're losing chin up strength everytime you go back yo it in the circuit. I've been training competitive athletes for years.
Try this: Do a short set of pull-ups to warm up, then rest 2 minutes; max out on set 2. Wait 4 minutes; keep repeating sets maxing out on each and wait 4 minutes in between. Record the number of reps you're doing every time and see the numbers go up!! Two days before your 20 pull-up event, cut out salt (to make you lighter-less body weight to lift), cut back on carbs and then eat some carbs on the day (banana, oatmeal, for stamina, plus a protein). Good Luck.
A. Bond
Since you are working out total body, I would at least give my body 48 hours of rest.
36hours if you eat more protiens and use muscle rubs to help heal muscle faster. Also do lots of stretching before and after workouts to help from cramping and stiffing up.
Drinking plenty of water doesnt hurt either.
Im only 15 but all my weightlifting classes and stuff tell me 48 hours is the norm for regenerating muscle after a workout. but i think that is if you want to get mass