How to improve recovery time.

[SolarEnergy]

Speaking of weight lifting, after a real hard day of bench presses, squats, bicep curls, ect. what do these guys do to flush out the lactic acid to prepare them for the next days hard session. I think most just have a couple of beers on the off days Anyone have any ideas?

Lactic acid wouldn't be my first concern speaking of recovery for body builders. Glycogen levels, neuromuscular fatigue and muscle damage would probably come top3 on my priority list.

Also do they know about using the lactic acid as fuel. I though it was a by-product of the work.

I'm not a specialist, but I don't think they rely on lactate as a metabolical fuel all that much. The distincition to draw between lactate in the context of a Threshold effort (where serum lactate accumulation goes over the baseline, but still remains steady state) and lactic acid in the context of a 10-12rm weight resistance session, is that in the latter I'd expect lactic acid level to go well beyond the maximal steady state level.

Again I am not a specialist. But I'd bet that their serum lactate curve goes too quickly over steady state, for a duration that's too short, and then goes back near the exercise baseline level too quickly.

Therefore I don't see the presence of blood lactic acid or lactate as a good thing for body builders while they exercise.

 

[Felt_Rider]

Lactic acid wouldn't be my first concern speaking of recovery for body builders. Glycogen levels, neuromuscular fatigue and muscle damage would probably come top3 on my priority list.

Although it was a term I knew about it you are right LT or lactic acid was never really a concern and is still not when it comes to lifting.

Even though I competed as a bodybuilder I typically trained in somewhat of a hybrid system between bodybuilding and powerlifting with heavier weight and lower reps so lactic acid was not an issue. The burning sensation or "pump" will typically dissipate in a matter of seconds and the muscle(s) be ready for another set very quickly.

 

[SolarEnergy]

The burning sensation or "pump" will typically dissipate in a matter of seconds and the muscle(s) be ready for another set very quickly.

I see what you mean.

And even if one does train let's say 12rm (which I'd expect to really burn like hell), lactic acid doesn't stay all that long in the blood. It clears away faster than what people would think.

No matter how severe acidosis might have been during yesterday's training, on the day after I think it's back to baseline again, recovery day or not.

 

[jeff828]

Jeff,

Think about it this way: Weight lifting is anaerobic. The vast majority of cycling is aerobic. Anaerobic and sprint intervals will eventually pull in more aerobic fueling as the workout progresses.

http://www.freewebs.com/velodynamics/Fig.%2010b.GIF

So, to say that you need a day off after every aerobic workout day, I would say that you aren't stressing the body as much as you could. Obviously, this has worked for you. On the other hand, have you tried blocking your workouts?

As far as how most people feel about Lactic acid; I don't know.

I know how I feel about it...

http://cytosport.com/science/lacticacid.html

Jim

Jim
Thanks for the incite.
I have tried block training several times and 1 or 2 things happen
1) the next day my legs are a little fatigued & I cant quite get the numbers like the day before and/or struggle to do the full sets/time
2) I force myself to do them & end up tired & fatigued for the next 3-4 days, so when I come back after 3-4 days off the bike, Its like starting from the beginning again, I don't notice the building on top of each workout like when I take days off.

I guess I have to take it slow and steady, like the tortus. As we talked about before, one has to find out what works for them.