101101

How is one supposed to gauge their recovery abilities while doing DC training?
I read that Dante says he has his clients go 4 days with straight sets to gauge their recovery ability -- but how does he measure it?

Is it measured by the weight improvement, the tiredness (or lack thereof) between workouts, lethargy? I'd like to gauge mine but he seemed rather vague...

chris2489

Usually by how long it takes for the soreness to go away.

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101101

Well he uses, slow recovery, mid range recovery, and speedy recovery.
So say you do workout 1... What amount of days of soreness would determine what recovery rate you are?
Also, the length soreness lasts tends to shorten as you become more accustomed to lifting weights - but that doesn't mean you gradually speed up recovery time.

antihero

REMEMBER: soreness (or lack there of) does not mean you are recovered....

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antihero

Should you be beat up after training?

Often a new training client will tell me something to the effect that “it felt like I could have done more”, or “I usually feel beat to hell after lifting, and I don’t now, should I be doing more?”

In most cases, the simple answer is no, your gym sessions should not leave you feeling like a used rubber when you walk out of the gym and hours afterwards. This is GENERALLY a sign that you are doing too much, doing your lifts with too much intensity, or a combination of both. It is often a sign that the trainee is in really poor overall condition and needs some GPP work. Raise your overall conditioning level and the workload that beat you into the floor often becomes a good sensible hard workout that is still extremely hard to do, but doesn’t leave you feeing like something the cat drug in when completed.

The guys that tell you how beat to hell they are after every session are USUALLY the guys that stay stuck at the same size and strength levels for eons, or guys that have absolute fantastic recovery ability. Each set should be hard as hell to do, but the combined total of them all should not be pounding you into the ground or the loading/intensity is probably too high.

Now of course there are exceptions to this, leg day leaves most people pretty beat, but that beat feeling should not last for hours unless you are doing high-rep leg-work. And yes, its totally possible and probable that most any trainee can go to the gym, and do nothing more than warm-ups and then one ALL-OUT 20 rep set of squats, and absolutely be pounded into submission, immediately, and for hours after. That is the nature of the beast. But for MOST people, with AVERAGE recovery ability, even leg day should be structured whereby not too many sets are done, or the sets are done at an intensity level that still leaves you feeling human when done.

I know this opinion isn’t popular in some circles, and many, if not most trainees always try to ensure they are totally spent before leaving the gym, but it is more often than not counterproductive. If you slowly increase the volume/intensity over time, many can build up to workloads that would have crippled them previously, while many hardgainers will find they are only able to increase volume and intensity a little bit before training is adversely effected.

And lest anyone think I am stating that it’s impossible to progress while killing yourself in the gym every session, that is not the case at all. Many do great like this, but the chances of you being one of those people are quite frankly not all that great. If you want to train like that, make sure you periodize your training, allowing times for recovery. Regardless of what you may believe you cannot push your body full-throttle every session in the long-term. If you truly think so, I think you are either not training as hard as you think you are, or are not making anywhere near the progress you are capable of.

Iron Addict

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jimpaul

From Dante:

"Alot of guys refuse to think they have shitty recovery ability--they think its weak, and yeah it sucks, but you got the short end of the stick sorry to say. Ive had clean trainees that could do rest pausing all year long without skipping workouts on top of cardio etc etc--not a problem, awesome recovery ability.....and Ive had a couple guys who were sauced to the gills who within weeks became overtrained (blame mom and dad for that one--genetics is one thing but recovery ability is another)....I had to put both those guys on monday thursday training only (rest paused) and they grew from that.....but if you have great recovery ability and great genetics, your going to be elite in muscle building. Ronnie Colemans recovery ability I would rank up there with any bodybuilder alive (bodyparts 2x a week, freakishly heavy weights). Thats the part of the equation I cant decide for people, so i design things for MOST PEOPLE as ive seen it work--which is MWF (2 way split) for the majority of people or Mon Tues Thurs Sat (3way split) if your seriously advanced and using stupid heavy weights. DONT ASSUME YOU ARE "MOST PEOPLE" UNTIL YOU PROVE IT TO YOURSELF. Some peoples genetics sucks, some peoples recovery sucks--fact--deal with it--some people get so pissed off at me when I tell them their recovery is subpar, hey thats the hand you were dealt"


hope it helps
jim

chris2489

My friend was someone with bad recovery ability. One day we did legs and they were sore for 2 weeks. Then again i used to do high volume. 8 sets of squats 7 sets of barbell lunges 5 sets of seated ham curls 5 sets of leg extensions and 5 sets of stifflegs.

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jimpaul

There are other things that may be signs that you're not recovering such as a feeling of not wanting to work out, not being able to finish a workout, feelings of being too tired..........

Overtraining has signs as well, loss of appetite, loss of enthusiasm, feeling run-down, can't sleep................even sickness.

These are things to watch for....

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K_muscle

So true. When I wrestled I tried to keep as much size as possible so I tried to lift the same and eat the same but most of the time I couldn't do it. I didn't want to eat, work out, couldn't sleep, etc.

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