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***k it's hard, I did my first session last Friday just using my body weight. Crunches, Press ups, Squats and Plank arm raises 20 secs work 10 secs rest - [s]8 Tabatas.[/s] [b]EDIT[/b] 8 intervals - happy now?
Well I didn't stop hurting until yesterday - I had trouble climbing the steps on Saturday / sitting/ getting up. I thought I was kind of fit. I'm sure recovery times will drop and my body get conditioned and to ease me in I've dropped to 5 Tabatas,
I had a protein drink after I finished but obviously that wasn't enough so what do your hardcore STW's use as a recovery drink and how much do you drink?
BTW, I'm not really interested in gaining mass/ just strength and stamina, so are the Whey protein drinks still useful?
Although I don't doubt that you did a very hard workout, it wasn't a tabata protocol.
8 Tabatas.
Tabata fail.
Oh, ok thanks for the input.
stretch more.
Always hard starting a new strength training programme, I get the same, sort of DOMs a few days later and tends to last until the next workout.
If you want to gain strength with out bulk then you should focus on low reps of 1-5 using a weight of about 90% 1rep max, 4+ sets with a good 3min rest between and focus on multi joint movements such as dead lift, squat.
Tabata will get you stronger if not use to that of exercises just as cycling will if all you have done is sat for the last few years, but the strength gain will be know near as great as above example.
You can of course use combination of both.
As to your days of pain then that is due to going to hard to soon. If your already aerobically fit the effect can be worse due to being able to maintain a higher work load despite some of your muscle not being condition for that type of exercise.