recovery time query

[johnjohn]

Hello everyone,

I am wondering how long i should take for recovery. Maybe i also need diet coaching but as of today i am fatigued.

summary: I'm 51 years of age. I just started training in April of this year. I was always a skinny guy and my bench press in April was a weak 108 pounds. I've since reached 190 pounds 1rm bench press. I did work dumbbells on and off for two years (2021 and 2022) and increased my arm size from 11 inches to 13 inches. Today my pump is over 14.8 inches.

I have trained hard since April. I've worked out mostly 7 days a week for the past month. I climbed to an 85 pound barbell curl 8 times. However, today i couldn't curl the 85 pounds. I caught myself cheating it up for the first rep. My arms are tired. I think that i need some recovery time but how long should i take for recovery. 1 day, 2 days, a week? I just feel fatigued and my arms are out of energy. I've been using creatine since mid June.

any tips are appreciated. I thank you for your time and expertise.

Best wishes,
John

 

[Diesel59]

Do you work the same muscles everyday?

 

[eazy]

I've worked out mostly 7 days a week for the past month

stop doing that. counterproductive. all the progress is made when you are resting.

3 on 1 off 3 on 1 off
4x per week
5x per week

up to you and your schedule and the way your split is set up.

I just feel fatigued and my arms are out of energy.

when you train in this state you are going through the motions. better to rest and be fresh for the next session.

 

[johnjohn]

Do you work the same muscles everyday?

of course not. I rotate muscle groups. Last week was all push pull sets rotating days.
But this past week has been all arms.

Monday - Triceps
Tuesday - Biceps
Wednesday - Brachialis
Thursday - Triceps
Today - Biceps, Brachialis, Triceps

 

[Diesel59]

How many hours of sleep are you normally getting?

 

[eazy]

Monday - Triceps
Tuesday - Biceps
Wednesday - Brachialis
Thursday - Triceps
Today - Biceps, Brachialis, Triceps

will you lay out each day of your week in detail. sets, reps, movement, weight, rest time between each set.

 

[CJ]

of course not. I rotate muscle groups. Last week was all push pull sets rotating days.
But this past week has been all arms.

Monday - Triceps
Tuesday - Biceps
Wednesday - Brachialis
Thursday - Triceps
Today - Biceps, Brachialis, Triceps

This is retarded.

 

[hfoll7777]

Hello everyone,

I am wondering how long i should take for recovery. Maybe i also need diet coaching but as of today i am fatigued.

summary: I'm 51 years of age. I just started training in April of this year. I was always a skinny guy and my bench press in April was a weak 108 pounds. I've since reached 190 pounds 1rm bench press. I did work dumbbells on and off for two years (2021 and 2022) and increased my arm size from 11 inches to 13 inches. Today my pump is over 14.8 inches.

I have trained hard since April. I've worked out mostly 7 days a week for the past month. I climbed to an 85 pound barbell curl 8 times. However, today i couldn't curl the 85 pounds. I caught myself cheating it up for the first rep. My arms are tired. I think that i need some recovery time but how long should i take for recovery. 1 day, 2 days, a week? I just feel fatigued and my arms are out of energy. I've been using creatine since mid June.

any tips are appreciated. I thank you for your time and expertise.

Best wishes,
John

Wtf I thought you were like 20

 

[hfoll7777]

Are you trolling just tell me I can't even tell at this point

 

[Diesel59]

Wtf I thought you were like 20

Me too. I was shocked to find out he's 51.

 

[CJ]

Are you trolling just tell me I can't even tell at this point

He has to be.

He's the same guy who claims to be an intermediate lifter, yet only started lifting in April.

 

[johnjohn]

will you lay out each day of your week in detail. sets, reps, movement, weight, rest time between each set.

yes. I'm typing all of the data right now but it takes a bit of time. sorry.

Are you trolling just tell me I can't even tell at this point

why do you keep calling me a troll? I don't know why you dislike me but i have no ill thoughts about you. If you don't like me, then you don't like me. I have no problem with that but i'm not trolling. I'm trying to get bigger and stronger. I'm tired of being a skinny wimp. I tell you the truth. I've posted videos when CJ implied that i'm lying about my dumbell curl weight. I want to grow for once in my pathetic life is all.

 

[Diesel59]

My mind is blown by this concept of Brachialis day.

 

[hfoll7777]

yes. I'm typing all of the data right now but it takes a bit of time. sorry.


why do you keep calling me a troll? I don't know why you dislike me but i have no ill thoughts about you. If you don't like me, then you don't like me. I have no problem with that but i'm not trolling. I'm trying to get bigger and stronger. I'm tired of being a skinny wimp. I tell you the truth. I've posted videos when CJ implied that i'm lying about my dumbell curl weight. I want to grow for once in my pathetic life is all.

Repost videos they're not available anymore

 

[johnjohn]

He has to be.

He's the same guy who claims to be an intermediate lifter, yet only started lifting in April.

how many times do i have to say it? you are slow.
i had 3 operations in four years. 2 for frozen shoulder syndrome on left arm. 1 for golfers elbow on right arm. My arms were only 11 inches.

i started curling dumbbells. I could only curl 10 pounds. I placed my armpit on the top of my sofa and started curling 10 pounds x 10 ( 3 sets). concentration curls. my biceps hurt for 3 days so i didn't lift for those sore days. I started growing a little biceps. I did this on and off for six months, then i got tendonitis in my elbow so i stopped. I got lazy and didn't lift the rest of the year.

the next year i started up again but not concentration curls with the sofa. I started curling standing up. I curl 10 pounds x 10 on 1 arm then do the same for the other arm. After 8 times (several weeks) my biceps grew and i finally had a nice bump in my arms. I started doing those weighted curls (i put all of the weight on my dumbell and used both hands to curl). I always lower my curls down slowly in the count of four then flex my triceps at the bottom (lockout) then curl up again.

I didn't have a barbell at the time. I started using a metal broom stick and put all of my dumbell weight in a back pack attached to the broomstick. I wanted to increase my dumbell weight (progressive overload). I got stronger and my dumbell curl went up to 20 pounds.

i hit a plateau at 20 pounds. My wife bought 3 bags of cat litter (10 kg per bag so 60 pounds.) I curled all 3 resting on my forearms about 3 times, 3 sets trying to increase my curl weight. I did this a few times and my curls went up to 30 pounds.

I did this a few times then i got lazy and stopped lifting.

I bought a barbell in 2023 but i never used it.
I started lifting with the barbell in April.

I tell you all the truth. My training really began in April 2024.

 

[johnjohn]

Repost videos they're not available anymore

okay. sorry about that. I don't know where i can find a free host. I found a site that only hosts the videos for two days. Anyone know where i can upload videos? should i just use youtube?

send0 laughed at my bench press video which i find more of a trolling action than anything that i have posted. I'm just a skinny guy trying to get bigger and stronger and i am successful so far. So my bench press is laughable compared to all of you 300+ pound elite members but i'm a newbie. I am proud of my progress. So please stop laughing at me. I don't mind posting my videos again.

 

[hfoll7777]

okay. sorry about that. I don't know where i can find a free host. I found a site that only hosts the videos for two days. Anyone know where i can upload videos? should i just use youtube?

send0 laughed at my bench press video which i find more of a trolling action than anything that i have posted. I'm just a skinny guy trying to get bigger and stronger and i am successful so far. So my bench press is laughable compared to all of you 300+ pound elite members but i'm a newbie. I am proud of my progress. So please stop laughing at me. I don't mind posting my videos again.

Calories bro

 

[johnjohn]

My mind is blown by this concept of Brachialis day.

the brachialis is weak and needs to grow. the process is called isolation. when the brachialis grows larger, my arms get bigger. isn't that mind blowing? weak guy = isolation = grow bigger and stronger. Simple mathematics to me. I've always been a skinny guy with bare minimum muscle. Time to change it. grit, growl and get growing. why is it strange to you?

edit: i need to focus on finishing my routine with pauses for eazy request. be back soon to post it plus repost my videos. I cannot make new videos right now as i am fatigued.

 

[BigChief1]

3 on 1 off 3 on 1 off
4x per week
5x per week

This would be my first choice. However, it just doesn’t fit in my schedule. I do Mon-Fri and off sat-sun. I had to play with volume a bit to insure recovery hitting it 5x in a row.

Every once in a while my body is just bushed and I add an additional rest day mid week. Time has taught me to listen to my body. Every time I don’t I end up injuring some sht!

 

[johnjohn]

This would be my first choice. However, it just doesn’t fit in my schedule. I do Mon-Fri and off sat-sun. I had to play with volume a bit to insure recovery hitting it 5x in a row.

Every once in a while my body is just bushed and I add an additional rest day mid week. Time has taught me to listen to my body. Every time I don’t I end up injuring some sht!

Thank you (to both of you). Much appreciated advice. My arms are freeking tired today and my biceps are throbbing.