Over-training is one of the biggest reasons for lack of growth. You know that you are training too often if a weight you are lifting, continually feels heavier than normal.
Chances are you have not gotten weaker but rather could use an extra days rest. Over-training is by far the biggest mistake made by natural weight lifters.
• Muscles generally need at least 48 hours rest before they have recuperated. When performing certain exercises you affect more than one muscle group such as in the bench press. During the bench press, your shoulders, triceps, and chest muscles are involved.
Your program has been designed to space these days apart to make sure that all of the muscles involved in the bench press have fully recuperated by your next work out. For example; you will never lift triceps the day before chest, because you triceps would not be able to help you with the bench press the following days. As you know, strong triceps are critical to a big bench press.
• The order of the exercises you perform on a specific day is also important. Core exercises and mass building exercises should always be performed prior to supplemental and sculpting exercises. You want to perform the exercises that provide the most growth when you are fresh and concentrate on definition and cutting up later on in your routine.
Generally you’ll want to save any machines for the latter part of your workout and perform the multi-joint free weight exercises at the beginning of your workout. If you’re confused, don’t worry about it, we have it all set up for you.
Likewise, it is not a good idea to lift smaller muscle groups. Your program has you lifting each muscle group once per week on it’s own day to avoid any of these occurrences
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Tags: bench press, bench press form, bench pressing, benchpress, benchpressing, exercise recovery
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