Your Recovery Techniques

[Matsuo Munefusa]

great thread. Threads like this is the reason I log on to ProM. So much freaking experience here.

I feel like I want to print and hang up @Palifter 's 7 golden rules of recovery in my training room.

 

[aphextwin]

As some of you have mentioned, sleep is vital to recovery of our bodies. I always to to get a min of 8 hours of good quality sleep a night. I do whatever it takes to get it in. Not only does it help with recovery, but my mind is sharper and more energetic throughout the day. I know it's so basic but I can't stress it enough. Of course we all know HGH and gear works but recovery....sleep

 

[TheOtherOne55]

Sleep is huge for me.

On a blast, i can sleep anywhere from 5+ hours and still make great gains and move heavy loads.
But on a cruise, i need to really hit my sleep more to recover. I either drop some volume or pull some frequency out.

I also got an Ora Ring for christmas from my wife. Its the high tech ring that reads your sleep and heart rate variability. Pretty cool new recovery device.

 

[b-boy]

1. Ketogenic, nutrient dense diet
2. Keeping insulin sensitivity high at all times (eating LCHF, not using growth hormone or insulin) however I do OCCASIONALLY use ghrp's.
3. I pay great attention now to my sleep patterns.
4. Sauna
5. Metformin
6. Stay lean and light

This is my recovery/longevity protocol.

 

[Cinder]

1. My job requires no effort which means I'm sitting around a lot.
2. I only stretch/massage a muscle after working it that day. Leaving it alone for a week or two days (if lacking body part) is all I need.
3. Sometimes 3 days in a row of no gym. CNS breaks lol.

 

[Love_to_Bodybuild]

Increasing protein to 2gm/lb LBM and more frequent but shorter training sessions. I train everything 3 x weekly for 1-2 sets each WO.

Interested I've tinkered with taking in more protein post training and rest of day into next day if I kill a body-part I want to bring up which brings me to my next point, my legs are a strong point, on leg day I push it but not as hard as I could, plus im older and knee clocks from a knee injury , anyways my legs are fine; however post nutrition I dont take in extra carbs for recovery. The next day is off and I dont push the protein, the next day is chest and lifts were strong however strength went down on my second exercise incline barbell.

Im im my growing stage, and if I dont eat a lot of carbs esp post training, and go moderate or even lower on carbs, strength seems to go down some. That said I still am growing , just thought id be stronger and think this very well may was the cause.

 

[Dave Perez]

Stretching!...I know it is old fashioned and a lot of people will disagree....just getting on the floor and stretching helps me...

 

[nspaletta]

Hot/Cold Shower daily, Epsom baths weekly, a nap after workouts, and a good night sleep

 

[cbbram]

I run HGH year round... does WONDERS for me...

 

[Ashop]

For recovery I work on:
SLEEP
NUTRITION
HYDRATION
TEEP DISSUE MASSAGE

 

[LK3]

post workout, dc style extreme stretching and if no cardio, active recover treadmill or stationary bike.

 

[Tomgrass]

High carb eaa creatine gram of magnesium extra potassium tablets daily dosage of test power naps stretching massage

 

[Dadbod3000]

Smoke Weed

 

[USMuscle9403]

Cardio, every day of the week.

Bodyweight exercises. I'm a believer that keeping recently trained muscles active to increase blood flow to those areas helps them recover. Total broscientist, here...

 

[BoredStiff]

Mobility work. Work with some dancers or gymnasts if you can, same way you go to a powerlifter to learn how to increase your bench, go to someone who can do full splits, full back bends and touch their knee to their face for flexibility advice.

This one is a bit different but muscle endurance and static contractions are far more important in real life than raw strength, IMO. Most "heavy objects" you have to pick up on a day-to-day basis are usually in the 50-75lb range, which really isn't that much, but holding them and maneuvering them for periods of time is totally different. Bodyweight workouts on gymnast rings or parallel bars would be ideal but not everyone has access. Another cool thing is doing timed sets, for ex. 3 one minute rounds on a machine, drop-setting as you have to but a non-stop 60 seconds. This is brutal cardio too. I'll do entire workouts like this every few days, you mostly have to use weight-stack machines though to keep the proper pace going.

 

[greek9]

Good diet ,Hgh , sleep , no stress and biweekly deep tissue massage

 

[USMuscle9403]

Good diet ,Hgh , sleep , no stress and biweekly deep tissue massage

I'm really starting to consider deep tissue massage. I met one at the gym and she gave me some damn good prices. I know a lot of pros swear by it.

 

[pheenix]

Sauna, deep tissue, foam roller, ability to handle stress. Diet prob most important

 

[Elvia1023]

I'm really starting to consider deep tissue massage. I met one at the gym and she gave me some damn good prices. I know a lot of pros swear by it.

You should try it. My traps are so sore right now I need it myself. Over here they are very expesnive. A good deep tissue massage will make you feel physically and mentally revitalized.

 

[johnjuanb1]

Sleep, eat, pornhub.