I have always known that after lifting weights, one should wait 48 hours until they lift again to give their muscles ample time to mend themselves. But do you actually need to wait 48 hours? Is it possible to lift every 24 hours and still reap all the benefits of lifting every other day? Or would the muscles be too damaged from the previous lift to gain any kind of advantage? I know there are substances out there to help you lift more frequently but I don’t want any substances.
Lots of it depends on your on body and training history.
If you have never seriously lifted before, then I would say lift again only after 48 hours.
But I would jog/run or do something cariodvascularly in between sessions. It will help break up lactic acid and it will stop you from looking like those idiots who have lived in the weightroom and nowhere else.
I think you should wait. I’ve used weights and aerobic threrads. I you need to jacked for that special occasion (ie date, hot date, cute chick out for dinner etc), lifting twice in 48 hours once in a while won’t kill you. Don’t make it habit.
I have wolfed down many an Advil to testify to this.
Keep in mind also that it’s not during the workout itself but during the following rest that muscle actually grows. If you work out too often, you cut short the growth period. Three workouts a week is probably optimal.
It would depend on the intensity of lifting.
For instance a builders labourer can do heavy work day after day such as brick carrying without too many problems in the shorter term - long term like over 20 years is probably differant.
I’ve seen people working in production environments where the lift is quite small but very repetitive. I gave it a go and was naffed after only a couple of hours but the regular operatives had no trouble at all.
I’ve noticed that such people do not build up large muscles but they can be very powerful indeed , they tend to be wiry, but their absolute weight lifting capacity can be as high as some of the weight-room posers.
So I suppose it depends on the objective - do you want huge impressive muscles or an ability to carry out a certain function where appearance is not all that important ?
Of course the large physique often goes with certain activities but not necassarily so in all cases.
I’m sure all this has something to do with muscle types, I used to put it on fairly easily but if I overdid the weight then my endurance went down, not good for a cyclist.
I had to compromise where I would do maybe one heavy session per week with only a few repititions of an exercise and two moderate weight sessions at about 75% max but with far more repititions.That was during the off-season.
During the racing season the heavy stuff would be out altogether in favour of power work rather than absolute strength.
Rest is vital so a weeks rest a month was important.During the off week it was a matter of just doing light endurance work such as easy cycle rides.
The problem with this is muscle fatigue. After intense highly-targeted muscle training, your muscles need to rest and rebuild. If you don’t allow this you fatigue your muscles which is not good. So the answer to your question: “Is it possible to lift every 24 hours and still reap all the benefits of lifting every other day?” Is no. Not allowing proper muscle rest time before re-working is a negative thing and to various extents can damage your muscles–so you will not reap the bodily benefits. However you can lift every day, just focus on different muscle groups and never the same ones 2 days in a row. Eats lots of protein too!
The average person doing weight lifting does not have to eat a lot of protein, as he or she already eats too much protein. Excess protein is not good for you. It taxes the liver and is converted to urea.
Runners run every day. cyclists cycle every day. Swimmers swim every day. Why can’t people lift weights every day? Granted if you do a session of multiple sets, you should wait 36-48 hours, but if you do one set, esp. if you do it with light weights with many reps (say, up to 20) to increase endurance), I don’t see any harm in doing it every day. Runners run every day, but they don’t run hard every day. Hard easy is the key. After a hard session, they need a day or two of easy running. Running stress your leg muscles (esp. the hamstrings) and runners do it every day. So do cyclists. Having said this, I don’t lift weights every day, but I do two sets with weights I can lift about 15 reps (20 reps for my legs and abdomen). Studies show that two sets is almost as optmal as 3 sets. I do push-ups, sit-ups, and chin-ups every day.
I guess if you’re just doing light weights, it’s probably not too much of a problem. But, if you don’t give your muscles time to grow, it does no good. As for me, there’s no way I could. I’m currently in the process of shocking my muscles, so I’m exercising each muscle group one a week. I’m currently staying sore quite a bit, but it’s getting better. If I tried to lift every day, I would seriouosly hurt myself. I run or skate on off days.
Excess protein is a key ingredient to building/repairing muscle. If you are serious about weight lifting you should be eating abnormal amounts of protein. If you’re sitting on your butt the extra protein is not good.
I attend Bally’s Powerflex classes. Light weights (no more than 20 lbs) in several sets working different muscles. I’m not looking to “bulk up” but tone. I also take Step aerobics classes on other days. I’m never sore afterwards even though I think I get a good workout.
I take the classes on consective days sometimes. Will this affect my overall workout results?