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Recovery after training is as important as the training itself. But how often should you exercise in order to build muscle efficiently and not to disturb the process of muscle tissue growth? How long should you take a break between HIT workouts and what to do to relieve sore muscles? We answer these and other questions in a conversation with Chief AURUM Evangelist Julian.
[Julian] When you train with us, you understand that high intensity also means high intensity. The body is shocked and forced to adapt. From a metabolic point of view, this adjustment is very complex. For example, suppose we are training a 22 year old man with great genetics for big muscles. The body of this young man builds up to 500g of new tissue after just one training session with us. The next time you shop, take your time and take 500g of Bündnerfleisch in your hand. Then you get an idea of how much tissue that really is - something just doesn't happen overnight, the body needs time to grow.
Dr Doug McGuff makes a wonderful comparison in the field. It got extremely stuck with me. Muscle growth can be compared to skin regrowth after a burn or cut. The intensity of our training is a stimulus that activates the body's growth and repair mechanism. This then heals the damaged tissue. The next time we have a small cut on the skin, one should observe how long it takes for the body to heal it again. As a rule, this takes 1-2 weeks to produce significantly less tissue, as the body has to build up muscle mass with our training stimulus (300-500 grams).
Building muscle therefore takes time, not least for the mobilization of the necessary hormones and nutrients. Therefore it is critical to take the time for regeneration as seriously as the training itself. If we train again before the body has recovered or adapted to the stimulus, we prevent the process of effective muscle building. And take away exactly the effect we actually want. However, if we leave enough time for regeneration, we can do the same exercises stronger next time. In contrast, we know that if we are weaker than the last time, we trained too early in the exercises. This is also the secret of the AURUM training. We leave all attitudes and processes the same and can isolate the muscular progress. In the future there will even be correlation analyzes for short questionnaires regarding sleep quality and lifestyle. But what we're already doing today is extending the regeneration time to 10 days when someone reaches a power plateau.
From the scientific facts it speaks that one training per week is ideal for the majority of the population. People who have been training according to the AURUM HIT method for a longer period even switch to a 10-14 day rhythm. Or 40-60 minutes of training a month.
[Julian] I'm impressed by Ryan Hall's observations. Even during the basic course of training physiology at the University of New Orleans, top athlete Ryan Hall worked in a Nautilus Gym and recorded the progress of his high-intensity training customers. He found that most of his clients had reached their genetic strength potential after about 2 years , as long as they were trained intensively enough and a reasonable recovery time was planned. If there was not enough recovery time, the customers soon reached an artificial plateau . Hence the rule of thumb in HIT strength training to extend the recovery time when the strength increases stagnate. In his data he compared those customers who had trained twice a week with those who had only trained once a week. Ryan found that the latter were making sustained and ongoing progress. If the customers changed twice a week to 1x a week, there was immediately a clear and sustained increase in strength. This phenomenon occurred in 97% of people.
[Julian] In general, you can distinguish 3 main stimuli during the regeneration period: sleep, nutrition, exercise. Here we only describe the optimal recovery scenario and you can optimize the rest for yourself, because these three factors must be seen as a spectrum. If you ignore only one of the factors, it does not nullify all the others. For example, if you eat "clean" and then get a little sleep for one night, the world will not end.
Evening after AURUM training:
The days until the next training session should only be ensured that you eat enough protein, sleep for at least 8 hours and do light sports that do not fully stretch the muscle. Light sports can even promote recovery.
With perfect regeneration you can of course fill entire volumes and go from the hundredth to the thousandth. But these are the most important points to consider as an AURUM athlete.