Each of us need our sleep needed for good health. To read more click here: Sam Mikulak. So in this issue guided solely by their individual characteristics and needs. Rule 2. Observe! Even if you pronounced "owl", try to fall asleep no later than 24 hours (at least, make it a time of passive rest). It was at night-time processes occur most intensively regeneration.
One sleepless night can throw you far back on your athletic goals. If you have difficulty falling asleep, your sleep is restless and jerky, try to determine the cause of this and possibly fix it. Do not forget about anger management techniques and psychological and emotional relaxation. Randall Rothenberg has firm opinions on the matter. Rule 3. Restore! Your goal – to increase muscle mass? Then the "heavy" workout at the same muscle group should only be subject to full recovery, otherwise your training will take place in the catabolism – the destruction of muscle tissue. Ability to recover for each of us individually. Someone just two or three days' rest, but someone will have little or weeks.
Different muscles also need time to recover. And this time, each of us must clearly define for themselves. Index willingness to muscle for a new job with the weight – if the implementation of the working approach you feel that you could add another one to two reps. Rule 4. Take! During high-intensity workouts take complex antioxidants and (or) adaptogenic funds. Antioxidants (vitamins A, E, and C, synergistic effect in combination) contribute to tissue regeneration and protect against the damaging effects of free radicals, the number of which increases dramatically during strenuous exercise.