What is wrong with training everyday?

[Smurf the little pea.]

I was just wondering why people only train a body part once a week, or only train every second or third day?

Does it hurt your muscles to train more? How do you benefit from training less?

 

[Imnotdutch]

If I train hard I couldnt lift everyday......

Some powerlifters do but hey have heavy anf light days so its a bit different.

I was just wondering why people only train a body part once a week, or only train every second or third day?

Does it hurt your muscles to train more? How do you benefit from training less?

 

[Hannibal]

Re: Re: What is wrong with training everyday?

Some powerlifters do but hey have heavy anf light days so its a bit different.

Guilty as charged...but there are all different kinds of workouts. I usually train 11-14 times a week. I have 4 main workouts...and then there are workouts that speed recovery, bring up weak points, and increase work capacity.

"The body becomes its function."

 

[primetime21]

as someone that used to train 6 days a week with little break between working each muscle group i can say that training that much will cause injuries in the long run. Your body can only take so much, unless you are a professional. Plus, now that i have started to work out less often i am seeing better gains. coincidence..i think not.

But i wont be one of those people that say that NO ONE can lift everyday. eveyone is different. Try what works for you.

 

[AMP 33]

you wear your body down and dont give it enough time to repair your muscle fibers

 

[Smurf the little pea.]

But doesnt it seem reasonable that if you do 30 squats each day, you would become stronger and get bigger then if you only did 30 squats every second day?

 

[Phemomena]

you don't grow in the gym... you need proper rest (and a good diet) to help the muscle tears (caused by lifting)repair (which is what accounts for muscle growth)

 

[endpoint]

cant remember who said it but "your muscles grow when you are at home resting........not at the gym"
its all about giving your body a chance to repair it self.

i tried my european work horse theory out a few months ago. Its an idea i got from my dad......but later i found out that someone has already labeled it "power to the people".
trained everyday. real short small work outs. then had two days off.
by short work outs i mean 2 sets of five reps, only 3 or 4 exercises.
gained lots of strength........but not much muscle. i only did it for 2 months due to external factors(school and work were getting fullon)

 

[needleboy]

Muscle is built through recovery!!!! It's the same as picking at a scab!!

 

[Smurf the little pea.]

Ok thanks for all the input, but can anyone give me a more complex version? You tear your muscles and then they have to heal themselves to get bigger? How does it work?

 

[Cackerot69]

OK you asked...

When we train we tear down muscle fibers and calcium levels inside the cell are elevated and this causes portions of the fiber to "break off". Then immune cells called macrophages start removing the dead tissue and when this is complete mRNA send the signal for nuclei to synthesize proteins (build muscle).

If you don't allow enough time between workouts the mRNA will never signal the muscle growth process, so you don't grow and actually get stronger due to continually breaking down muscle without it adapting by getting bigger.

Training also takes a toll on the nervous system, and if you train to frequently the nervous system will not be able to recover and it will go into a state of inhibition to protect itself. When this happens the nervous system just doesn't recruit fibers or fire motor units to their potential, basically it FORCES you not to be able to train hard enough to grow.

Training also depletes intra-muscular reserves (glucose, ATP, etc), and these can take up to 3 days to replenish. If you don't allow these reserves to replete then you end up with an energy debt in the muscle and further growth can't be stimulated.

Get it?

 

[b fold the truth]

I try to do something light everyday. That light exercise may be warming up my bis, tris, working calves, hip flexors, adductors, etc. I lift 4x a week and try to train events 1x a week. I do not train to total failure and if I am lucky..I may do 1-2 sets to failure a week. West-side is working for me very well.

B True

 

[Imnotdutch]

Ok I guess this'll be my second lesson of the day......

By macrophages you mean phagocytes??

The nuclei you mention.....are you talking about the nuclei within all cells?.....or is this some other larger scale nuclei?
I'm struggling to see how mRNA could signal anything to a cell nucleus.....as mRNA is synthesised in the nucleus and then together with ribosomes makes proteins in the cytosol. So mRNA isnt a signal in that sense.....

I understand the rest

OK you asked...

When we train we tear down muscle fibers and calcium levels inside the cell are elevated and this causes portions of the fiber to "break off". Then immune cells called macrophages start removing the dead tissue and when this is complete mRNA send the signal for nuclei to synthesize proteins (build muscle).

If you don't allow enough time between workouts the mRNA will never signal the muscle growth process, so you don't grow and actually get stronger due to continually breaking down muscle without it adapting by getting bigger.

Training also takes a toll on the nervous system, and if you train to frequently the nervous system will not be able to recover and it will go into a state of inhibition to protect itself. When this happens the nervous system just doesn't recruit fibers or fire motor units to their potential, basically it FORCES you not to be able to train hard enough to grow.

Training also depletes intra-muscular reserves (glucose, ATP, etc), and these can take up to 3 days to replenish. If you don't allow these reserves to replete then you end up with an energy debt in the muscle and further growth can't be stimulated.

Get it?

 

[Cackerot69]

"...so you don't grow and actually get stronger due to continually breaking down muscle without it adapting by getting bigger..."

That shoulda read "...and actually get smaller..." lol.

Anyway...

Macrophages are a type of phagocyte. I didn't go through the entire process, I skipped over some of the less important/boring parts like ubiquitin binding to broken off muscle fiber causes histocytes to be stimulated and then neutrophils are released and are complemented by monocytes which turn into macrophages. Then the macrophages release some growth factors (IGF-2, FGF, prostaglandins, test, hGH) which starts the anabolism of the tissue. The activity of macrophaes also stimulants Type IV pain receptors in muscle (which sense dull pain) which is believed to be the primary cause of DOMS. Then satellite cells differentiate and proliferate and eventually fuse with muscle cells...and this means nuclei are formed and now the protein synthesis required to adapt to the workout are there. The mRNA comes in because nuclei have the mRNA which is then sent out to ribosomes. The mRNA "instructs" the ribosome's to synthesize new proteins......and you grow.

 

[Imnotdutch]

Ok I'm with you now......thx again.

"...so you don't grow and actually get stronger due to continually breaking down muscle without it adapting by getting bigger..."

That shoulda read "...and actually get smaller..." lol.

Anyway...

Macrophages are a type of phagocyte. I didn't go through the entire process, I skipped over some of the less important/boring parts like ubiquitin binding to broken off muscle fiber causes histocytes to be stimulated and then neutrophils are released and are complemented by monocytes which turn into macrophages. Then the macrophages release some growth factors (IGF-2, FGF, prostaglandins, test, hGH) which starts the anabolism of the tissue. The activity of macrophaes also stimulants Type IV pain receptors in muscle (which sense dull pain) which is believed to be the primary cause of DOMS. Then satellite cells differentiate and proliferate and eventually fuse with muscle cells...and this means nuclei are formed and now the protein synthesis required to adapt to the workout are there. The mRNA comes in because nuclei have the mRNA which is then sent out to ribosomes. The mRNA "instructs" the ribosome's to synthesize new proteins......and you grow.

 

[Y_lifter]

I like that Phemomena :
"YOU DON'T GROW IN THE GYM"
It says it all for me......

I've been pushing it way too hard for the last 3 months and now I'm having lower back issues.
I will probably have to either take a few days off lifting or learn to sleep on the floor and work all day standing up to get the pain to go away...
Per the Doc, LS Strain

 

[cgi2]

"...so you don't grow and actually get stronger due to continually breaking down muscle without it adapting by getting bigger..."

That shoulda read "...and actually get smaller..." lol.

Anyway...

Macrophages are a type of phagocyte. I didn't go through the entire process, I skipped over some of the less important/boring parts like ubiquitin binding to broken off muscle fiber causes histocytes to be stimulated and then neutrophils are released and are complemented by monocytes which turn into macrophages. Then the macrophages release some growth factors (IGF-2, FGF, prostaglandins, test, hGH) which starts the anabolism of the tissue. The activity of macrophaes also stimulants Type IV pain receptors in muscle (which sense dull pain) which is believed to be the primary cause of DOMS. Then satellite cells differentiate and proliferate and eventually fuse with muscle cells...and this means nuclei are formed and now the protein synthesis required to adapt to the workout are there. The mRNA comes in because nuclei have the mRNA which is then sent out to ribosomes. The mRNA "instructs" the ribosome's to synthesize new proteins......and you grow.

Hey cackerot,
I'd like to know more about the science behind bodybuilding. Can you suggest a few sources of information?
Thanks
-Carl