RECOVERY

I always read recommended strength-training routines like

"train every other day"

"train every day"

"train every lift separated by 72 hours"

...and the list goes on.

Every recommend routine CAN work and there are people who proved it. 

The Point where most trainees mess the routines up is when they ADD OTHER ACTIVITIES.

Running, manual labour, martial arts and every other sports ADDED to "proven" routines can lead to stagnation, frustration, throwbacks or even injuries.

So, what's A GOOD ROUTINE FOR YOU to progress at all your activities?

Simplyfied:

Train > recover until ready again > train again...

This process is very individual.

You need to monitor the main body functions involved:

1. Has your heart muscle recovered sufficiently?

2. Has your nervous system recovered sufficiently?

3. Have the muscles, tendons and joints you want to train recovered sufficiently?

Check these three points every morning and decide on a daily base.

Ignoring any of these points can lead to suboptimal results or problems.

Depending on your daily effort, you can exercise every day or once a week.

Maximum effort tyres the nervous system.

Long and hard efforts fatigue your heart.

Very high volume training will cause your muscles, tendons and joints to take longer to recover.

Much better:

ADJUST YOUR EXERCISE EFFORTS AND EXERCISE MORE OFTEN!

A training-session of less than 35 minutes at low to moderate intensity and volume is a good starting point.

ADJUST TIME, INTENSITY AND VOLUME by careful trial and error until YOUR ROUTINE WORKS FOR YOU!