Overworking your body or hammering one muscle group, in particular, will likely sacrifice your form and put you at a higher risk of injury. That's why both Pire and Ogden agree: Regardless of your workout or which muscle group you're training, there's one rule of thumb: Let your body be your guide. Save FB Tweet More. By Karla Walsh and Lauren Mazzo. Be the first to comment! No comments yet.
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Tell us what you think Thanks for adding your feedback. All rights reserved. Close Sign in. If you don't factor recovery time into your exercise routine, this process won't take place or takes place but doesn't have sufficient time to finish and your muscles won't grow. Training the same muscles every time you hit the gym can leave you constantly tired and sore. If you hit the gym without energy and enthusiasm, it's unlikely you're going to give percent.
And if you don't give your best effort in each session, you won't see results, starting a vicious cycle. Resting muscle groups between sessions breaks this cycle.
A December study published in PLOS One found that switching up your routine with different exercises that work various muscle can help boost your motivation, while providing the same muscle-building benefits as progressive overload doing the same exercises but increasing the weight. Working the same muscles too hard and with insufficient recovery can lead to overuse injuries, according to a December review from the Journal of Orthopedic Surgery and Research.
Muscle-building workouts like lifting weights puts stress on your tendons, which connect muscle to bone. If your tendons don't have time to rest, they become inflamed, resulting in pain.
Plus, if your muscles are tired from your previous strength session, your technique can get sloppy, upping your risk for injury.
To ensure that you get the most out of each session — and, just as important, avoid injury — you need to focus on the action of the muscle group you're working and perform every part of a given exercise with good technique.
Keep your reps slow and controlled, working through each muscle's full range of motion, which is difficult to do if soreness is limiting your movement. If you attempted to fully isolate each muscle group by day of the week you could easily lose your mind. Even doing a back squat involves some input from your pecs.
Although the movements I listed above can, in fact, induce those tiny tears in the muscles, they aren't doing it at a level that you need to worry about as long as you keep the workouts light to moderate.
Your body will be able to recover quickly enough and the accumulated fatigue of a few back-to-back sessions will actually result in an increase in fitness, once you do take some time to recover. Check out the article called Why a Break in Training is Necessary for more info on how supercompensation works.
This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues. Jump to Navigation. July 20, All content here is for informational purposes only. About the Author. Brock Armstrong was the host of the Get-Fit Guy podcast between and Follow Facebook Linkedin Pinterest.
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