Muscle Protein Synthesis is the process by which your body repairs the muscle after
exercise. After some experimentation:
* I target my rep range to be 8-15, set 1 - 15 reps, set 2 - 10-12 reps set 3 - 6-9 reps all with proper form.
* I stay away from negative reps because I find that they increase my chance for injury and take longer to recover from.
* Once I'm hitting 12+ reps for my last set two same muscle group days in a row, it's time to add weight.
* If I'm not shaky and slightly nauseous after the workout, I did not workout hard enough, I should have added reps.
* I like to eat a little carbs right after the work out, say 20g or so. Just enough to smooth out the after workout muscle twitching.
* 7 to 8 hours of sleep really makes a difference.
* No N-saids (motrin), I think the natural process of healing works best, light swelling and light pain is part of that.
* Drink plenty of water, about a gallon a day works for me.
* Eat lot's of protein all day long. Little to no carbs except right after the workout and any special occasions appropriate for your fat level.
* Stretch before, after and the next day.
* My body responds best to splits MWF Shoulders/Arms/Chest - TTS Legs/Back/Abs Sunday off, If I went to negative reps and complete failure I would likely need more rest, but that does not seem to work well for me.
* If I wait much longer than 72 hours, I feel I lose a little strength when I hit that same muscle group.
These are some tips that seem to be working for me.
You have any?