when you change your routine

donjtomasco

I recently started back lifting weights. I started slow to reach a baseline and now have more strenuous workouts.

If I say this correctly, strenuous lifting breaks down muscle that is built back up on the off day, or in general something like that. I read that muscle repair can result in more water retention i.e., an uptick in weight on off days while the body adapts to the new training.

Or am I wrong about that? Can someone explain how this works?

hill8570

The general terms are: stimulus (which results in breakdown and loss of strength), recovery & supercompensation (where the body rebuilds over a period of days to a level higher than before). Depending on the level of the athelete, the amount of stimulus required and the amount of recovery varies (a newbie doesn't take much stimulus and recovers in a couple of days; an elite level has to jump through all kinds of hoops to get even a small gain without overtraining).

Yes, there is generally some water weight gain during the recovery phase. And, if you're doing things right, a small additional amount of lean muscle after supercompensation.

donjtomasco

Hey Hill, that is great info. I generally lift, do some cardio, then cardio the next day, then lift again, is that enough time for recovery? It is how I have always lifted from college days (54 now). I am not on a stringent program, just trying to stay strong and build some muscle in the process.

hill8570

As long as you're not hard-core, two days of rest between lift days should be more than enough. Your body should let you know -- as long as your lifts are increasing and you're not feeling beat up you're doing OK. What program are you running?

donjtomasco

I have always just done 3 sets of 8-12 reps and increased when I hit all 12's. Upper and lower body. I read about the 5x5 and I reduced the number of different lifts and like feeling a little more maxed out. I rest a day between weights, cardio on both days (tread milling). I am getting a new hip on the 23rd, so obviously I am avoiding lower body till PT has done it's job. Not hard core, but already feeling stronger. Thanks for the info!!!