Do you know how more or less sleep affects the recovering of the body?

I ask because I suffer from to less sleep (average around 5-6h/night) and my recovering seems to be not that good.

Im also interested in this.....even if someone sleeps well....how much recovery time should be taken between workouts.

I used to train the same muscle group every second day...and it worked ok...But Ive now changed to working the same muscle group every 72hrs instead of every 48hrs....And the results are noticable.....Is 96hrs recovery time worth trying?

Regarding sleep I find 8hrs makes a big difference for me in terms of gains...compared to only a few hours.

But when I was younger I found my body needed even more sleep than 8hrs of sleep to get the most gains...like 9.5hrs was the best in my teens.

I lift weights at what I would call medium intensity. In maybe 6 months I gained nothing. No mass, no power. Plus I often needed 1-2 days of recovering for my pectoralis. I'm going to visit some specialists because of that but I'm also thinking about stopping and focusing on combat sport only.

I noticed no difference in recovering between 24h (evening to evening, weights to Boxing) and 36h (morning to evening, also weights to Boxing).

Student_of_the_game wrote:I lift weights at what I would call medium intensity. In maybe 6 months I gained nothing. No mass, no power. Plus I often needed 1-2 days of recovering for my pectoralis. I'm going to visit some specialists because of that but I'm also thinking about stopping and focusing on combat sport only.

I noticed no difference in recovering between 24h (evening to evening, weights to Boxing) and 36h (morning to evening, also weights to Boxing).

I wouldnt even consider training the same muscle group with weights every 24hrs or 36hrs....Heck with that little recovery time my muscles might even get smaller and weaker.

Then again Im not sure what this routine was...weights to boxing...sounds like strength training and then 24hrs later doing some striking workouts?

An average of 8 hours of rest a day is good, more than that and you'll get over-saturated with rest, which will just make you feel tired. Less and you'll feel drained. As far as recovery times, I'd say give yourself a day inbetween weights for the same muscle groups. That's what I've been doing for years and it works good. You can train weights every day, just not the same muscles. For example, work chest/arms M,W,F and back/legs T,TH. You can work your core every day, that's fine (although if you do any core workouts with weights, I'd split them up too). Cardio can also be done every day, you shouldn't need a long recovery period for that type of workout.

Right now my routine is:

Monday: Heavy weight training in the morning (Chest, shoulders, triceps, core), and sparring in the afternoon.

Tuesday: Heavy cardio in the morning, light cardio in the afternoon

Wednesday: Light weight training (Back, biceps, core) in the morning, cardio/sparring in the afternoon

Thrusday: Same as Tuesday

Friday: Same as Monday, except without the sparring session.

@ buckshot
Yes, Boxing means a normal Boxing training with technique, sparring, rope-skipping, push-ups and crunches.

@ Black Dragon
In the morning? Do you get up damn early or are you an unemployed?

Student_of_the_game wrote:@ Black Dragon
In the morning? Do you get up damn early or are you an unemployed?

Not too early. I start my morning workout around 9AM, finish around 11, eat lunch, chill for a bit, then work out again before I go to work at 5. The second routine is shorter and is usually just a cardio routine to keep my energy up before I go sit at a desk for 6 hours

OK, so you work in the late evening.

Student_of_the_game wrote:OK, so you work in the late evening.

Except on Saturdays, where I work all fucking day 8AM-6PM

So 40h/week. (Including breaks?) What's your job?

I'm a student. Usually get up at 6:30, leave at 7:00 and are back home at 16:00. Training sessions can be placed between learning sessions. I go to bed around 22:00 and fall asleep beteween 0:00 and 1:00. (Too much stuff spinning around in my head...) I do 4-5 training sessions per week with a time effort between 1-2h.

Sleep is the one if your trying to get big bro! Try and get 8 hours a night if you can.

If it would be that easy. Maybe there are some meditation techniques to empty my head... (temporarily)

8 is min your suppost to get
ur suppost to get 9-10
and 12 is usally the max
if your having trouble sleeping see a docter or try to do activites to get you tired

i usally go for 9-10 hours
and i still end up doing 12hrs on weekends when i work out alot

and if you dont see results change it up more weights different routine

but If you sleep longer you recovery should be faster

I can go to the gym everyday and feel fine

unless i do a intense workout then i might take a day off

9-10h? Impossible when I have to get up at 6:30. Especially because Boxing is from 20:00-21:30.
More weights when I already have problems with recovering?

BTW I just changed my plan:

From:

-warm-up
-squat/deadlift (alternating between sessions)
-benchpress
-bent-over row (barbell)/pull-up (see squat/deadlift)
-shoulder-press
-hanging leg raise/ball crunch (see squat/deadlift)
-cool down


to:

-warm up

-squat/deadlift

-benchpress
-bent-over row (dumbbells)/pull-up (alternating with benchpress like in circuit training)

-shoulder-press
-/hanging leg raise/ball crunch (see above)

-triceps iso
-biceps iso (see above, both with dumbbells)

-cool-down

Using the rest-time for working another muscle group will safe me some time and prevent me from cooling down. (before the actual cool-down)

PS: No, I'm not a poser. My arms are small compared to the rest.