I am still sore from my chest workout five days ago. Should I workout anyway, or should I let it rest?
A general rule of thumb that has served me well is to never train a body part that is still sore from the previous workout. So, to answer your question in short, no, you shouldn't train chest when you are still sore. However, five days rest should be enough recovery time for even the most intense workouts. Here are a few helpful tips to minimize recovery time and maximize workout frequency:First, get plenty of sleep. The typical individual needs between eight and ten hours of sleep per night. A person who is physically active usually needs a little bit more (maybe eight to nine hours per night). Getting enough sleep is essential. Not only does lack of sleep affect your recovery time, it weakens your immune system and also lowers your reaction time. To give you an idea of what a lack of sleep does to an individual, consider the following results. A test was given to a group of people who were legally intoxicated. The same test was given to a group that had been sleep deprived (less than five hours of sleep per night). When the results were calculated, those of the sleep-deprived individuals were similar to the drunk individuals. In other words, lose enough sleep, and you may as well be taking that math test with a bottle in your hand.
Second, make sure to eat breakfast, and have three to five small, subsequent meals throughout the day. Studies have been done that show that those who skip breakfast tend to snack more frequently throughout the day, as well as consume more at each individual meal. This not only leads to a slower metabolism (which means more fat deposits), but it also impedes the body's ability to recover after workouts because the nutrients it utilizes to rebuild muscle torn during a workout aren't as available as it is optimal for them to be. By eating small quantities frequently throughout the day, you maintain a faster metabolism and keep the nutrients your body needs more consistently available.
Third, avoid over training. The adage "more is better" does not hold true for weightlifting. In reality, "better is better." Sacrifice volume for slower sets, and pay more attention to form. Lift lighter weight if your joints hurt after heavy sets, in order for the tendons and ligaments to become more gradually accustomed to the poundage. Keep your time in the gym from 60 to 90 minutes. Anything in excess of that is probably superfluous and a waste of time. Also, effort starts to fade around the hour and a half mark, which leads to a slow and lagging workout. If you find yourself dragging yourself through a workout, it might even serve you well to go home and come back the next day more intent and motivated.
Fourth, be sure to take time off. Working out five, six, or seven days a week is usually too much. Take a day or two off between workouts. This gives your muscles a rest, as well as makes you more eager to return to the gym after your day(s) off. Also, once in a while (like every three of four months), take a week or two off to re-evaluate your fitness goals and rebuild your commitment to achieving them.
What are front squats, and how are they performed?
Front squats are an advanced squatting exercise that places more emphasis on the quadriceps by placing the weight forward on the body. This is difficult to do with free weights, so it is recommended to start by experimenting and getting the motion down on a self-spotting machine before you attempt them with a barbell. The motion is as follows: cross your arms, with each hand grasping the opposite bicep, and hold your arms in front of you, perpendicular to your chest. (This exercise can also be performed with your fists under your chin, thumbs grasping the bar - some say that this adds more stability to the bar - but do whatever feels best for you). The weight then rests on the front of your shoulders, right under your chin. Follow the same motion you would if you were to do regular squats, keeping your head up, back straight, and heels on the ground.
