>>81388
Do you have any sources..?

>>81388
They are repaired 24/7. No more during sleep than any other time. Sleep is still very important though as a whole host of neurotransmitter wizardry takes place during REM sleep

>>81389

http://www.health.com/health/gallery/0,,20459221_9,00.html
http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/

Do you?


>>81391
http://www.medscape.org/viewarticle/502825

"growth hormone is released" yada yada yada

>>81392
Yes hormones are released but protein turnover in the muscles is an ongoing and static process influenced by IGF-1 levels which remain stable from week to week. The less you sleep, the lower your IGF-1 levels will get from decreased testosterone and gh release but it's not the sleep itself that allows your muscles to repair themselves. Hope this clears it up

>>81395
so is sleep more for the mind..

OP I got scoliosis and kyphosis

Always feels like one side is trying to crunch up on itself, right? 90% of my day is involved stretching to one side to try to stretch it out.

>>81369
Sounds like your hip flexors are shortened somewhat. Have you tried stretching them out? I get a similar pain in the same area (obviously your is to a higher degree) which is caused by a similar thing from years of cycling and stretching the hip flexors out helps loads and stops it from happening. You can also look into getting an erector shirt from somewhere like elitefts.com and this will take a lot of the strain off your lower back while you train

>>81375
You can also look into buying a pair of briefs for squatting and deadlifting in, also from elitefts

>>81376
I'll look into it, thanks!

something bad will happen to you if you keep going OP....

no news to me or any other strength sport athlete.

and I have put direct arm work on leg day because I dont think im going to have the energy to do it on the upper body day

>(I've thought about swapping rows with OHP, what do you think?)

Nah, I'd keep the OHP on what seems to be your chest/tri(push) day.

I think you should add another chest/tri workout to your A day. Weighted dips perhaps. Or alternate between incline and decline bench. But Flies for sure to isolate your chest.

You should go to til failure on your chin ups though. Maybe even add in the pull ups til fail as well. Maybe a 2xF(fail) for each.

>>81357
Already eat a balanced diet of course, have eaten rice twice today along with veg and tuna, also a mango and banana smoothie. I stretch anywhere from 3-10 times a day as I am working on Wushu and Kung Fu so I am trying to get flexible, at the moment it literally hurts to stand. Nothing like ice, warmth, massage, none of these will help?

Haha, you'll be fine dude. Take a contrast shower tonight and sleep well. Honestly the best way for you to be less sore tomorrow is to work out again. Seriously. The more you train the less sore you will be. If you're just doing Kung Fu moves and stances then you can absolutely do that shit every day multiple times a day. Do you think the best fighters in the world only practice once every other day? Hell no. You will be fine. This pain is just the pain of your body adapting to a new work load. Unless you actually hurt yourself, then you need to take care of that. Sounds like the sand was just real hard on your stabilizing muscles, and you are now really sore. No big deal.

>>81362
Cheers for the info. I just read somewhere once that when you workout, you literally tear the muscles cells in 2 and they need time to recover, so it is best to workout on different muscle groups if you are going to workout daily.

Yea working out on sand is way harder as I have found out, my inner thighs, hamstrings, and back muscles are killing me. The 'horse stance' which is used a lot in Kung Fu is a killer. I was also walking on my hands and doing push ups and the type where you lace your hands on a table/bench whilst facing up and lowering your body.

>>81363
Woke up today Tuesday at 6am and boy I feel like I literally have been in a 12 round fight lol. I can do a little stretching but doing the same exercises again surely would be a stupid idea, I don't even know if I could do them. I am just going to eat well, go to work, stretch a little when I can and wait until 2moro.

I am doing a schedule where I have to lift two days in a row.
Just with different muscle groups.

>>81323
Also, to clarify, you can boost absorption through using enzymes but she still recommends no more than 25g of whey in a sitting.

>>81323
Thanks, I'm going to read up a bit on the subject and get back to you

>>81324
What's the absorbtion for whole-food sources like lean meats or fish?

>>81329
Whole foods take much longer to travel through the digestive system, so I'm not sure how much of a difference it makes in absorption rates for overall nutrient absorption.
"In the 1980s, Mayo Clinic researchers measured digestion time in 21 healthy people. Total transit time, from eating to elimination in stool, averaged 53 hours (although that figure is a little overstated, because the markers used by the researchers passed more slowly through the stomach than actual food). The average transit time through just the large intestine (colon) was 40 hours, with significant difference between men and women: 33 hours for men, 47 hours for women."

http://www.mayoclinic.com/health/digestive-system/an00896

>>81323
Makes sense. Luckily, most proteins are fortified with enzymes. Additionally, studies have shown that high levels of protein consumption raise absorption rates over time.
http://ajcn.nutrition.org/content/69/6/1202.short

What's that?

I raff I ruse?

>>81209

Lost so hard. Nb

>>81207

>I am trained in gorilla warfare and I’m the top sniper in the entire US armed forces.
>gorilla warfare
>gorilla

>>81238
I'm glad you enjoyed that; Do you understand the reference in it's entirety?

>>813728
Mostly. I thought it was a 10/10 post.

No.
You can gain muscle while losing body fat, but it is very difficult to achieve.
Generally, you either are gaining weight or losing it.
But, if you have a lot of fat and continue to lift, you will drop lbs while gaining some muscle.
"clean bulks" are, in my opinion, just eating slightly above maintenance, like 500 calories above.

Short answer: No, you are either bulking or cutting

>>81359

>harder than any weighted squat

so what do you squat

I don't know what I would do if I couldn't squat. I squat heavy multiple times a day 7 days a week in a normal training week. There is nothing quite like the high after a good heavy squat. Especially front squats. Feeling your torso stay nice and stable, hitting depth, then powering that sucker back up while fighting to stay upright is just great. Not to mention the fact that if you don't have a good rack position then the bar clamps down your carotid artery and you just straight black out. That's always a fun one. Sometimes after a heavy clean that will happen and the only thing you can do is just hurry up and jerk the fucker before you lose consciousness or be content with a missed clean and jerk. I love this sport man.

>>81361
I know how you feel. Felt like a boss after my 445 lb squat on Friday. Hope I can beat that by the time I compete again in August.

>>81360
5 rep 130kg 3x12 95-100kg

>>81360
l2read

Sugary fruits

>>81271
This, and BCAA's, a diet rich in various protein sources, healthy fats and slow release carbs. Yknow, what all diets should be.

If you need fuel for exercise while losing weight, eat some bronkaid and caffeine pills.

The most effective fat loss (not just weight loss) I ever had was substituting carbs with stimulants and just eating some lean protein like tuna (no fats before exercise either to enhance triglyceride oxidation nomsayin)before exercise. Maintained muscle mass and allowed for minor strength gains despite being in a deficit.

carbs and carbs. And maybe some protein, but mostly carbs. Before marathons athletes do carb loading throughout the week so they don't run out of energy.

>>81351
lol "do carbs"

consume i mean.

nb