PROPER REST AND RECOVERY TO BUILD MUSCLE FAST

[RichyRoo832]

I have noticed i have not been sore lately because i have been working my upperbody too much and have not been resting long enough, i miss been sore so get your sleep and take a day off bitches!

[TheFionuir]

To prevent soreness, you should warm up before your workout and cool down and stretch the muscles you've used after the workout.

[TheFionuir]

Work all your muscle groups. Whether you do a total body workout or a split routine, make sure you hit all your muscle groups 2-3 times each week, with at least one exercise per muscle group (more if you're more advanced). Change your program. Make sure you change your routine every 4-6 weeks to avoid plateaus

[TheFionuir]

Lift enough weight. When strength training, you always want to choose a weight heavy enough that you can only complete the desired number of reps. If you stop at the end of a set and realize you could do more, increase your weight so that the last rep is difficult, but not impossible to complete.

[TheFionuir]

Soreness is actually caused by small tears in your muscle fibers, which is how muscles respond when overloaded. Rest and recovery are essential for growing stronger and building lean muscle tissue. If you're sore after every workout, you may need more time to recover or you risk overtraining and injury. So, if soreness doesn't work for measuring effectiveness, how do you know if you're getting a good workout?

[TheFionuir]

Soreness (often called Delayed Onset Muscle Soreness or DOMS)is normal if you're a beginner, if you've changed your usual routine or if you're trying new activities. But, that soreness should lessen over time and, if you're sore after every workout, you may need more recovery days or to reduce the intensity of your workouts to allow your body time to adapt and grow stronger

[MegaUnavailableusern]

im pretty sure 48 hours is enough rest to recover and make the fastest progress, thatz what I've been doing for 2 years and have improved vastly in strength

[siiben]

The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none. so says wikipedia..?

[mickeyb1000]

Can someone let me know what they think of this for a workout regime?  Day one- arms, shoulders. Day two- chest, back. Day three- legs. Day 4- rest.

[TheHollyking]

@mickeyb1000 back and chest is bad dont know why but its not good some say chest is the opesent movement of back and u cant do both in the same day and the rest i do the same tho no one seems to do abs but girls lol:D

[XenatR]

@mickeyb1000 i wldnt do this as you are doing arms (triceps) followed by chest.. no rest in between. the second point is you should try to alternate between push and pull excersizes.. like shoulders (push), back (pull), chest (push). the final point is that you are doing arms before shoulders? you use your triceps in your shoulder excersize, so theyll be totally fried and unable to peform optimally when doing shoulders.. i do: chest, legs, back, shoulders + triceps, rest, full body workout, rest

[persuasify]

@mickeyb1000 what about abs? I do abs 3 times a week.

[rosskay]

a lot of people really don't know how to rest between workouts...

[hunip098]

what about boxers who work punches (shoulders, arms) 3 hours a day 6 days a week when preparing for a fight?

[SilkyJohnson28]

guys, we can't do whatever the FUCK we wanna do about this, serious shit right here!

[Darthpaul11]

okay, ill do chest workouts on monday, and wont hit em again until next monday ..is that to long?

[rosskay]

@Darthpaul11 if you work out out hard enough with compound muscle, probably not. I remember having fat burning results as well from interval training up to 6 days later. depends on your goals too, I'm also a woman. in the 90's I played for a soccer team, we had a ex military coach who trained us with interval training in sprints ( this was before it got known, when I wanted to get certified they were actually still not teaching it) when you get it, you "get" what it feels like...

[rosskay]

@Darthpaul11 sometimes I need to get back in at 4 days, others a full 10 days depending.

[rosskay]

@Darthpaul11 I also just remembered... in between sprints, we still had to run, we did not have a true "resting" phase as is popular today in workouts ... it forced us to get in condition very quickly after the winter season. as a result... I ended up getting srong in the gym and had more endurance overall, running 30 miles a week roughly in the morning, lifting every few days, etc. I was doubling the weights of my male peers, lol (but to their credit they were just teenage boys at the time)

[Dre0289]

How about monday: chest tri shoulders tuesday legs wednesday back biceps thusday off then friday start all over again??? im getting 3 days off but is it too intense for building mass??

[chiaostyle]

0:36 =classic twin times

[curiosity55]

Nigga it aint D its AAAA (A for awesome)

[hsousa54]

God damn it. I watch this video AFTER i work out 6 times this week all working out the same damn muscle groups, i didnt even give my self 24 hours to recover.....fuck

[FLStudioBBuild3r]

i rest 23 hours in between workouts

[fierixinanswers]

@FLStudioBBuild3r Cool story. I rest 25 hours before I workout.

[NathanXPablo]

0:36 "if you NOT" TWINS

[ignacious1987]

great vid

[AsumDude94]

if you get plenty of zinc and magnesium you will have better rest, so you can hit that same workout 2 - 3 days later, monday and then thursday... :)

[13rataclan]

this is how i like weight training information..without all the stupid jargon. easy and simple...Good job twins...

[blkstreet7]

halarious but so far i've heard some good things fella's , especially this rest video, it drives me CRAZY to see these cats in the gym doing the same thing every other day...it is so important to rest at least 2 days before hitting that same workout...and it is also important to change your routine after a few months as well... great info... sirs

[pop1000000000]

i rest 7 days then hit that muscle and i see better muscle growth

[mjordan1998]

I can vouch. I used to work each muscle group 2 sometimes 3 times a week and after about 6 months was the same size. Then took a month off and only did muscle group once a week then after about 3 months had to upgrade to size large shirt cause my shit was poppin like never before. FYI if you stop working out you'll lose everything within 2 months.

[badboycarlos]

Press 2 and watch them say the same thing at the same time,kevins face after cracks me up LOL

[CodiTheJedi]

@badboycarlos l0l

[ka4s]

2:54 "shotting urself in the foot fellas, women... whoever the hell is watching this video" umm gay guys? lol

[PianoMan1532]

I don't get muscle soreness at all, and I work out nearly the same as you guys (3 day splits, in the gym for 30-45 minutes, rest 5-7 days between working the same muscle groups). I thought muscle soreness just went away or something.

[Albiiz1]

i can build muscle by only watchin these vids and laughing. lol

[100PercentOJ]

Like I said Kenny, he's a knucklehead.

[Ficcan]

hahaha kevin's face after they say the same thing priceless!

[WeAreLeviticus]

I can do whatever the fuck I want to do....?

[1993Ney]

lol finshing each others sentences and filling in blanks

[ooReeSe247oo]

0:04 the hell was he lookin at?

[ganjaw420]

Damn.. :39

JINX.

[djyastar]

Answer D

[MrJoec2010]

Pause at 1:14, you'll laugh.

[MegaAssman77]

is waiting a week to long like if i work chest tris and shoulders monday i wont do them again till next monday

[Smokeydabear415]

@MegaAssman77 if you lift heavy enough then its fine, but if your new then no

but usually when your experienced enough an are lifting heavy an know the ropes one week is sufficent rest an an you will see strenght an muscle growth, least this works for me

[jpmetroidkiller96]

THANK YOU! 

[mani0556]

jimmy struthers is the prick

[AcesfullKK]

Everybody knows one of those pricks at the gym.

[Rind0Man]

0:39 - Dammn, nearly cancelled one or the other out.

[egdqv13234]

Hogewtins. could u make a vid about body building and construcktion workers who do sometimes fysical lifting and such every day.

[YuN1fashion]

what kind of fat burning workout should be done for starters

[rockandroll627]

00:36 its a twin thing

[agganitk]

mann i like ur way of saying....... thanks for these videos....

[JudderSound]

1:18 Aaaah i understand hang on i just need to go and shoot myself in the foot...be back in a sec.

[nafism6969]

all u motherfuckers who dont listen to this advice, u can do what the FUCK u wanna do.....biatch.

[aznspc]

on your website you guys say its good to workout tricep 3 times a week, and this video its 1- maybe 2, which one is best

[normanm206]

So, what if i am sore the day after the workout and still sore for a few more days? P.s. i don't workout a muscle when it is sore. i wait six days to exercise the muscle again.

[dnnspv2]

This advice also applies to the mushroom tip. Sometimes it is simply overworked. Wait 96 hours before hitting it again and you'll see mass gains in mushroom sauce.

[luba313]

@dnnspv2 lmfao

[Djanti0204]

@dnnspv2  HAHAHA

[vsallbutme]

jimmy struthers dis liked this video lol :D

[shanepify]

You guys are right on that I did one of the things I should not have done I work out my uper body bast 2 days and realize that my muscles srunk then I look at my book that keep my self on a right way of work out so now I what would happen you guys are right on this keep up the vids so us people can get better on are muscle gane to the full max

[boyturok]

and that kids, is how they met jimmy struthers :)

[MRMERKEM]

Thanks guys, i wasn't to sure about my rest times and that burn when during your workout but this helped :D i had to subscribe, best advice videos on here.

[inofe]

Yall act hella competitive against each other always tryn speak ober 1 another. Thats how it is in tha gym i bet but worst

[dreambig280]

fuck overtraining am gona workout 24/7

[JarveyJandDaveyD]

haha 1:17 priceless

[JarveyJandDaveyD]

haha 1:18 priceless

[cocoisthe1]

@jimmyPain2121 If you want to tone up I would suggest that you lower the weight and use a higher rep range with a lot more cardio! As for your rest period I would use a standard 3-4 days or less if its a light full body workout! Hope that helps

[thewestcoastishere]

0:38 = twin moment

[Uzair772]

So what about those people who workout 6 days a week, i am really confused cause i am a begnieer and i jus start working out, so whar should i do how i workout can you help please

[MagicEars1]

@Uzair772 they work out different mucle groups on different days. For example upper body on monday and rest it for 4 days - then legs on tuesday. even though its working out the next day, it's a different muscle group.

I you are a beginner you can do a full body workout 3-4 times a week rather than what they are doing which is more of an intermediate/advanced routine.

[skalabin69]

you guys should have your own tv show, i'd watch that sh**t!!!

[JFOCUSMUSIC]

u guys should shoot urselfs in the foot literly

[pamplexxz]

cheers

[jimmyPain2121]

What if you don't want to put on mass you just want to tone up? Is it ok to do the same muscles after two or 3 days of rest? Anybody?

[mexicanz13]

LMFAO i feel bad 4 him

[mikemagz]

"Prick?" "Yeah he's a prick." lol too funny

[proximo20]

press to 2, then wait 3 seconds, then press to 2 again and keep doing it, lol

[Der3k7r]

I think 00:39 was planned

[rategossip]

@Der3k7r naaaaaaaaaaaaaaaah

[1dgg9h4dr6ppp8]

Tuesday...LOL

[DonMagic23]

Yo I just started using creatine monohydrate last friday and I'm doing the 3 day split and i just noticed i'm getting stretch marks on my shoulders. What's up with that? Is the creatine helping cause this problem?

Good Info though! Thanks!

[KillerCroc696]

i thought muscle soreness meant that you didnt stretch correctly be4 and after a workout?

[jreily88]

How long should I rest in between exercises or sets?

[garito36]

then doesn't that mean that you'll be living the rest of your lives in a state of constant soreness?

[Rzrbackgirl]

Good info!! I had no idea. I thought I was doing the right thing by working the same muscles every other day!

[bicmyflic25]

So your only hitting lets say, bench press,bar curls like once a week guys?

[tytheeman20]

00:39 was AWESOME lol I want a twin

[ESP925LTD]

00:39 hahahaa

[GANGASTAZONE]

whit same type of body i refer that i am an ectomorf....

[GANGASTAZONE]

i have 3 days for workout all my body and i repeat de cicle again, whit no rest days and i dont feel pain in my muscles a day after my workout, so i gona try to do 4 days of workout and 1 of rest. i have the same tipe of body than you guys have but i dont go to the gym i workout whit dumbells and a bar in my house. i gona try to do some video whit my routines to show you guys and you can give me your oponion.

and yes i am mexican haha sorry for my english

thank you guys for your great videos

[WhyCallMeAustin]

dam, fuck , shit, i work out all muslces in school every other day. shit, dam fuck. thanks i thought answer was B.

[AkumaRyu27]

Wow...i never knew I should rest that much in between my workout...wht about simple body exercise????or running??should i still rest a full 2or3days in between???Im just trying to get an understanding of how this all works???last question is Im losing weight but not as fast as I hoped....so i thought if i worked out everyday it might help??but IDK now???maybe just run everyday???or do simple exercises to keep my heart rate up???

[ReidHarris7]

Thanks for the info, my days are... monday(chest), tuesday(lower/upperbacl/traps)­, wensday(legs/abs), thursday(arms..tricep/forearm/­bicep,deltoids) than friday is break saturday ill go into the swimming pool do laps, sunday off than monday start all over again. Works great, while having a 5meals aday 290grams of protein each day and carbs and cals also good fats. Yeah learned my routine all from you guys! thanks alot!!!

[scout233]

I agree totally with you guys on this topic.. One of the best things i do is every 2.5-3 months i take 2 weeks off. My body and joints feel so much better after.. that i often return to the gym stronger!

[SuperlightR400]

You guys give some of the best advice on the internet, not to mention making us all laugh lol, keep the vids coming :)

[Sader2202]

I kind of agree with you guys. I worked my chest out every other day for 4 months now and i got a lot stronger but my chest is still 40 inches. So for a guy like me who want to stay nice and lean and be as strong as Goku without looking like the hulk thats a good idea.

[remoney]

Damn, y'all come in sterophonics too!

[quennel83]

You guys need your own show, LOL!

[TriniChula84]

ARE YOU GUYS TWINS? - hahahaha 00:39 - yall on d same wave length.

[macktysontv]

@TriniChula84 I wonder if that happens often.

[ooReeSe247oo]

@TriniChula84 lol same volume and everything

[emman325135]

@TriniChula84 hahaha he looked at him like WTF???

[BakEunSung]

@gmi434...u dont need to get big in the military...trust me..u need to work on overall strength n endurance...because all they care about in the military is push ups, sit ups, and run...thats it...but if ur gonna want to b built and bulky for the military I can assure u will have problems with ur running...because bulky muscels need more oxygen to go through ur system...good luck

[gmi434]

i know its a dumb question to ask but my weakness in lifting is i drink alot of soda well depends it leviates from day to day. should i stop all together or is it ok to have one here and there! i drink p[rotein whey 100% from on and i take jack3d! im trying to get big for the military!

[CampbellFitness]

@gmi434 You're just drinking empty calories and lots of sugar. I wouldn't suggest drinking it at all.

[AssassinerMr]

@gmi434 DONT DRINK SODA!

[2sikjj]

Hey guy what if I don't have the time to go to the gym like u and I do push ups and pull ups stuff like that and do a full body workout and take a day off is that ok to gain muscle and enough rest I push till failure in workouts

[STILLFREEBJAY20]

im 17 and im trying to burn fat. i play football and run track but i cant seem to get lean and everytime i workout im never sore. any advice

[brownperide214tx]

@STILLFREEBJAY

[brownperide214tx]

@STILLFREEBJAY20 what you should do to lose fat are exercises like push ups sit ups and chin ups. when you do them dont go back and forth. do as many reps of push ups as you can resting about 45 seconds to a minute between sets untill you cant any more. then move on to your sit ups then finally chin ups or how ever you wanna do it. you will definitely feel sore in the morning

[Von635]

hey twinmuscleworkout im 16 and was thinking about picking up jack3d tomorrow

would you recommend? and would i have to cycle off of it because the creatine?

[DM3062]

I was expecting this to go a little bit on rest between sets (I try to stick to 45-60 mins with 6-8 reps) but another good video

[FitnessFreak7511]

Sup twins and everybody, what about Mon=Chest+Tri, Tues=Back, Weds=Shoulders+Traps, Thurs=Bicep+Abs, Fri=Legs, Sat+Sun=off, spread the knowledge y'all, THANKS!!!

[Moderm101]

LOL! its D man!!!

[Mexicaweightlifter]

Thanks to your videos and website i have more knowladge on how to train smart and hard

[hindichucky]

I do know that I need to rest but i play a bit differently, Like every morning before breakfast i do my cardio, then each day in the afternoon or evening I target 1 Muscle, and i play maximum of 4 exercises 2-3sets each, so it takes about 4-5days so i can play that muscle again, and I honestly think it's working out for me. it's just cz i can't handle playing 3 muscle groups in one day.

[raymandrums]

Very helpful guys.. because i only can get to the gym about 3 times a week.. mon, wed & fri... on each day i do 30mins cardio and then 2 hours of mixed muscle groups.. chest, biceps, triceps, back, legs, abs < all in the two hours.. is this bad or okay??