recovery

[AdamGB]

If you want to do more weight workouts, spilt up your routine more, if you're struggling with recovery.

Plus a good whey shake immediately PWO, and maybe a little pre workout, would probably help, too. (quickest and easiest way of getting a fair amount of protein)

when i split my muscle groups up more i just still don't recover in time, think my body just needs more rest than most people.

Recovery rates is something that your body can develop and adapt to... I was out of training properly for months due to a shoulder injury... I could train properly maybe once or twice a week because of the injury.

Once it started to improve it took me a while before I could train as frequently as I used to because my body wasn't used to it. (reversibility 'use it or lose it')

Aside from having a solid diet I also started talking a 6 hour release protien with BCAAs, L-Glutamine and Flax seed after I'd trained (trained in the evenings take it before bed)... I suffer much lighter Delayed Onset Muscles Sorness ('doms') and much less frequently than I used to since becoming injured.

You may be neglecting to warm up and cool down properly too.

Most people warm up properly but few cool down.

If you've been doing a heavy resistance session finish with some light Aerobic exercises that incorporate a lot of mobility in the joints/muscles you've been using... This will help your body to transport some of the waste products that get created during exercise away from your muscles and into your lymph system to be disposed of (make sure you drink a lot before during and after training) and slowly bring your heart rate down so that everything in your system isn't just stopping circulating properly.

A lot has been said about diet, and rightfully so... but there is also something to be said for the habits you have during training. Cooling down is an important part of the lymph systems process in removing waste products... getting a lymph massage would help... they're pretty easy to do, if you have a girlfriend etc who would do them for you that would probably help too.

Like has been said if your work outs are intense then you need to split the days.

At the moment I only do one weights session a week and 2-3 boxing/running, soon I will not have time to box as much, but I will have unlimited access to a weights gym and climbing wall... I will most likely take this time to focus on strength training for a bit (you have to switch your training up... or else you become mentally and physically bored)... If I am hitting weights with any sort of frequency I will have to switch the days up!

MAKE SURE YOU STAY HYDRATED!

I think you have pretty bad 'doms', a quick look on google will probably come up with more than I could tell you.

Although it is not fully supported yet it is believed that the pain in doms may not be caused by muscle damage but by muscle growth. This just means that they are growing/adapting... so you need to look at the big picture of everything you are doing and see how this is affecting your body's growth and development.