3 Daily Exercises for Muscle Growth & Repair – Body By Bell #bodybybell

If professional athletes didn’t practice and train everyday, well I think they’d be out of a job. The idea of working out everyday has been a huge controversy within the health and fitness industry for decades! There are many who claim that working out 3 days a week is enough and there are some who can workout 5 maybe even 6 times per week. If you are the type of person who thrives from staying busy, then these workouts should leverage your tenacious mentality with steady-progressive fitness results.

Hip Raises

Hip raises or hip-bridges are a great core and butt engaging exercise. Stabilizing your lower back, hamstrings and glutes this exercise promotes strength without the wear and tear of the major lower body/ core exercises. When your body begins to adapt to this exercise start performing single-leg-inclined hip raises: Do 3 to 4 reps for each leg; hold the top position for a good 20 to 25 seconds.

Calf Raises

Strong calf muscles are required for any type of physical activity: weightlifting, bodybuilding, running, etc,.  They may already receive enough attention from performing exercises such as squats, dead-lifts, running, and weighted calf-raises. However, on your days off, you can still improve the health and function of your calves by engaging them. Instead of applying the repetition method, on your days off, perform normal and/ or single-leg calf raises by holding the top position for 20 to 30 seconds. Or, you could implement the repetition method by performing seated-calf raises at your desk job or in school. 1 set of these is all that you really need for muscle repair, development and proper functioning.


Calf muscles and abdominal muscles contain a different type of muscle tissue than the muscles you are used to training. These muscle groups are always being used, and can handle a greater amount of tension and sustain a higher level of durability.

Though some believe that daily abdominal training is sufficient, for those of you who do not train your abs everyday you should transfer your stability type exercises over to your off days. Perform your strenuous lifting, weighted-cardio type activities for the days you choose to workout.

When you decide to take a break, performing planks will stabilize your abdominal muscles and optimize your progress. Try to plank for at least 30 seconds to a minute every day.

Optimal muscle recovery is required for maximum muscle growth. When it comes to putting too much stress on your muscles, performing these three exercises on a daily basis, in my opinion, are no different than taking long walks every day. This induces a tiny variation of the progressive overload training method, without the extensive wear and tear on your muscles. Performed in moderation, you will begin to notice that it takes less time for your muscles to repair from intense exercises. As with any form of exercise, prepare and transition yourself into these newer changes, eventually your body will begin to adapt and you will be able to start doing more exercises and/ or more repetitions on a daily basis. Even physical rehabilitation patients undergo exercise, to a lesser degree they are taught to strengthen damaged muscles while improving their muscle’s ability to repair… So what are you waiting  for?