Many bodybuilders neglect very important factors, such as rest and regeneration, which are indispensable factors for muscle growth. You need to be aware that taking enough rest after training is the basis for success. In the process of rest and regeneration, your muscle fibers are renewed and rested from the effort you put into them in training. It also involves an increase in muscle fibers, because in fact the regeneration process itself involves a period of growth. Also, you need to be aware of the fact that strong training not only destroys your muscle fibers, but also your nervous system, which must also be rebuilt. As you train you weaken and destroy your muscle fibers which means the workout is catabolic, and while you rest your muscles grow and strengthen which means the rest is anabolic. Your muscles grow as you rest.
In order to achieve maximum rest results, you must be aware of the fact that it is necessary to take into account the training program, diet program and time spent outside the gym.
Don't let your body get overtrained
If you really want to have strong and big muscles, don't let them get overtrained. At this stage, you do not allow your muscles adequate rest after training, and you train the same muscle groups too often. You cannot do the next training with the same intensity as the previous one, because you have not fully recovered from the last training. Very often, athletes are brought into a state of localized overtraining that occurs when you train certain muscle groups too often. For example, legs that some bodybuilders train too often and for too long because they think more means better. Don't allow yourself to get into this situation because it can have very serious consequences.
Every man is different and not everyone has the same ability to recover, so it is best to listen to your body and the signals it sends you. That is why it is best to choose one training program at the very beginning and train according to it with a certain number of series and repetitions. Later, as we become aware of which exercises stimulate our muscles to grow and in how many series, we create our own training programs to which our muscles respond well. You also need to be aware of your ability to recover.
Recommendation: work larger muscle groups, such as chest, legs and back in 3-4 sets, maximum 5. Smaller muscle groups, such as biceps, triceps and shoulders, work in 2-3 series, maximum 4. So , the growth of your muscles depends on the maximum intensity through a small number of sets, not on the duration of training and a large number of sets. Your muscles are driven to grow by the last few repetitions in the series, which your muscles are not used to, and it shocks them and they respond with growth. If you want to increase muscle mass, do fewer repetitions, because too many repetitions give you endurance and less growth.
To know if you are in a state of overtraining, the symptoms are as follows: rapid pulse at rest, joint pain, you are irritable, have difficulty sleeping and wake up very often, you are tired, you have no appetite.
Give your body enough rest
Many bodybuilders feel guilty if they miss a day of training, but a break of a few days can really do you more good than harm. After the break, you will be stronger, fresher and far more motivated in training. Be aware that heavy training does not only affect the muscles, but also the nervous and immune systems. Therefore, give this little rest to your whole body and allow it to fully recover. It doesn’t mean you’re lazy if you take a break for a few days and you really don’t have to have a guilty conscience about it. Just keep in mind that it will help you regenerate and grow your muscles.Remember that on these days, while resting, you consume healthy foods and adhere to a proper diet, and enter the necessary nutrients that allow your body to fully recover
Proper nutrition program
A healthy diet is most responsible for the regeneration and growth of your muscles. Water with a proper diet is necessary for the process of recovery and regeneration to take place normally. Drink a minimum of 2 liters a day, because 70% of muscle is water. Eat foods rich in protein because they are responsible for building muscle. Eat at least 2 grams of protein per kilogram of body weight daily, and eat it throughout the day so that your muscles constantly absorb it. In addition to protein, eat complex carbohydrates that are also essential for muscle growth. They are in the role of muscle fuel and they provide you with enough energy and strength for heavy and intense training. After training, consume fast carbohydrates such as glucose in combination with whey protein, to make up for lost energy and start the process of recovery and renewal of your muscles. The highest quality complex carbohydrates are present in foods such as rice, potatoes and oatmeal. It is also healthy to eat essential fatty acids, as these are good fats that affect hormone production and the functioning of the immune system. The highest quality oils are flaxseed and fish oil, followed by nuts and seeds. Also, don't forget about dietary supplements that also contribute to the regeneration process.
Most regeneration takes place while you sleep, so sleep at least 7 hours a day and never miss a chance to get a good night's sleep. Growth hormone is secreted during sleep, so always sleep well because lack of sleep will bring you less muscle. During sleep, your body recovers from fatigue and all the stress.