I'm not bulking or anything where I eat like a cow, but i do lift heavy and do cardio 4-5 times a week for about an hour.

My cardio isn't that intense, on the treadmill i walk on an incline of 4-5 for about 30-45 mins and then jogg.

Its been working real well for my body.

I lift pretty damn heavy too.

But at nites i only get about 6-7 hrs of sleep, which is average, but not for lifters. I go to college and work so i cant afford to sleep more than that.

In the summer i would left heavy but sleep about 8-10 hrs and my recovery was great.

Is there any suggestions you guys have for quicker recovery. I heard glutamine is a good supp for recovery, what are your guys inputs on it.



p.s.s.s. Sometimes during specific days i can fit a 1 hour nap. Anyways i need quick recovery!

Charm&Style said:

I lift pretty damn heavy too.

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What lifts do you do and how much?

A brief overview:

Mondays

These are my chest, shoulders, tri's, and calf days.
I do 6 workouts all consisting of 3 sets of 10 reps

Tuesdays

These are my Back, Bi's, and shoulder days.
I do 6 workouts all consisting of3 sets of 10 reps

Wednesdays

At my Uni from noon till nite.

Thursdays

At my Uni from morning till nite.

Fridays

These are my leg, bi's, and tri days
I do 7 workouts all consisting of3 sets of 10 reps

Saturdays

At work from morning till afternoon

Sundays

Go to gym and usualy workout Arms and Shoulders.


Some of the workouts i do are: bench press, dead lifts, squats, pull ups

I also do the cardio i stated in my first post 4-5 days a week.

Im getting results but they take a while, im usualy tired as hell, and i know its because i lack enough sleep.

The only supp i take is whey, im thinking about taking glutamine or anything that you suggest.

So whats your suggestions on better recovery time.

What do you mean by 6 workouts? What is your goal?


If your doing 3 sets of 10's like that and lifting 4days a week then i'm going to have to say your routine is garbage unless your in a special situation (good genetics, have big numbers in the big 3, some sort of injury rehab)

Maybe i'm jumping the gun here but it seems like your a bit misinformed which suprises me since i've seen you on this board a lot. Read the idiots guide and get your training and diet setup right.



As for the sleep......6-7hours of sleep is fine, get more on days you can, and incorporate naps during the day even if there just for 15-20min.

EFFORT said:

What do you mean by 6 workouts? What is your goal?


If your doing 3 sets of 10's like that and lifting 4days a week then i'm going to have to say your routine is garbage unless your in a special situation (good genetics, have big numbers in the big 3, some sort of injury rehab)

Maybe i'm jumping the gun here but it seems like your a bit misinformed which suprises me since i've seen you on this board a lot. Read the idiots guide and get your training and diet setup right.



As for the sleep......6-7hours of sleep is fine, get more on days you can, and incorporate naps during the day even if there just for 15-20min.

Click to expand...

Whats so bad about having 6 diff workouts, im working out 3-4 diff body parts each time i hit the gym.

for example on Mondays ill do

Bench Press 3x10
Incline Bench 3x10
Chest Dip 3x10
or
Decline Fly 3x10

Tricept Extension 3x10
or
Bent-over Tri Extensions 3x10

Dumbell Front Raises 3x10
or
Shoulder Press 3x10

Seated Calf Press 3x10


I've gotten all my results through this specific workout routine. Anyways my only problem like stated before is that, i go to school full time and work almost full time, and i wake up tired as hell in the mornings.

In the summer i used to sleep a good amount of hours and when i would hit the gym my muscles still got the pump, they werent sore, but now it takes a week or more for my body to recover.

Given your busy schedule, I'd go with a 2 day a week routine and use the other 2 workout days to rest. You said yourself your recovery is compromised at the moment; ride the wave and hit the weights harder when you have time.

You could get away with getting 6.5-7.5 hours of sleep if you can get at least a 30 minutes nap in during the day to make up for it.

Good Luck!