>try my absolute hardest
>muscles sore, ~4 days to fully recover
>Lower weights
>risk missing out on potential gains
Newfag here, what the fuck am I supposed to do
>try my absolute hardest. >muscles sore, ~4 days to fully recover. >Lower weights
improve your recovery
Probably could by sleeping but I've been an insomniac my entire life
Foam roll and stretch. It's not that complex. And fix your sleep schedule, only man children claim "insomnia" you just don't have discipline
How does one have discipline in sleeping
Don't drink caffeine 7 hours before bed. Take melatonin and L-theanine 30 minutes before you get in bed. Listen to a chapter or 2 of an audiobook with your eyes closed and don't touch your phone after you turn off your lights.
>melatonin
Don’t do this.
~~*They*~~ recommend not taking It for extended periods of time. Which means it's probably fine
Just do it
wear blue light blocking glasses or laser goggles for 2 hours before bed
It will start hurting less, just keep going
I've been working out for slightly over a year now. It took me about 2 months for my body to get used to the soreness
Unironically read Starting Strength.
If you're also trying to lose weight/are on a calorie deficit, take some BCAAs before working out, this'll help protect your muscles. If not, they're unnecessary.
Right after working out, stretch out your muscles properly.
Have a protein shake about an hour after working out. Eat plenty of protein rich foods such as eggs, tuna, chicken breasts etc. These will release the protein over time and help your muscles regenerate throughout the entire night and the next days.
As for the sleep, I highly recommend CBD oil. Your quality of sleep will highly increase. Melatonin is good for the first week of taking it but then it stops working and you'll just be unable to sleep and start having really weird dreams.
Good luck with your journey anon
train for more than one week
Not roiding
recovery improves drastically as you keep working out. It gets to a point where you never feel sore.
you arent supposed to train to failure anon
train at a lower intensity
training to failure is worthless - you get same gains at much lower fatigue if u leave 1-2 reps in reserve each set.
also read starting strength
Don’t be a pussy?
>fix your sleeping schedule
>do more cardio
>keep training