7 Days To Recovery

[A50#]

After many months without a break from training I have decided next week its time for a break. I've been tired and have a few minor aches and pains that have been bothering me. Aside from the obvious of getting plenty of rest and sleep I'm wondering what things I could do to enhance my recovery over the next 7 days through diet, supplements, PED's etc..?

 

[OutToLunch]

Massage. Some liss cardio

 

[Elvia1023]

Massage.
Good diet full of aminos, healthy fats and anti-oxidants etc.
ZMA pre bed.
HGH or similar.
Anti-inflammatory supps such as curcumin, fish/krill oil, ginger and spirulina.

 

[alfresco]

for what its worth . . .

After many months without a break from training I have decided next week its time for a break. I've been tired and have a few minor aches and pains that have been bothering me. Aside from the obvious of getting plenty of rest and sleep I'm wondering what things I could do to enhance my recovery over the next 7 days through diet, supplements, PED's etc..?

This probably going to be contrary to what most will recommend,
but it will be anecdotal, from my personal experience.

I take seven days off every two months (after I give blood). During
those days ‘off’ I will do one hour of cardio (walking for me) a day
and some stretching, yoga if you like. And some meditation to
clear and calm my mind.

I take so very few (OTC) supplements that they are hardly worth
mentioning, but I do stop taking them also. My diet is very clean
so no change there except to cut back the portions a small amount
as I am less active or I should say, in a period of active rest.

I do not think you can take ‘something’ that will increase your
recovery. Rest, a good, natural, balanced diet, some clean fresh
air, moderate cardio, some stretching and meditation will do
more for you more good than anything you can buy or consume,
good food being the exception.

(People are not unhealthy; health being defined as the absence of
disease, now-a-days because of vitamin or mineral deficiencies,
that is a thing of the past. It’s because of a poor diet, lack of
exercise and too much stress or genetic factors beyond their
control.)

The goal here is to give your body a rest in every way, shape and
form, not to burden it with needless supplements. If you are on
TRT and your blood looks good, stay the course. As for any other AAS,
I have zero experience so I am unwilling to comment. And any
prescribed meds, please consult your doctor before discontinuing
usage.

Personally, I would not resume weight training until the “few minor
aches and pains” that have been bothering you go away or at least
significantly diminish before resuming. And a week may not be
enough so be patient. I never worried about losing what little muscle
I have over the course of a week or two, or even longer. I always
figured it was not worth having if it went away so quickly.

 

[Elvia1023]

I wasn't recommending all those supplements merely mentioning some that are worth using for general recovery or to reduce inflammation. It was a list but should not all be taken together. Although I do think ZMA and Curcumin are beneficial for most hard training steroid using bodybuilders.

Even with a good diet some people can be lacking in certain vitamins/minerals especially if they train very hard. ZMA for example can be a very useful supplement for a bodybuilder. It will help with sleep and to relax muscles.

The most important thing is physical and mental rest (and good diet) but he posted that was a given and asked for possible additional aids.

This probably going to be contrary to what most will recommend,
but it will be anecdotal, from my personal experience.

I take seven days off every two months (after I give blood). During
those days ‘off’ I will do one hour of cardio (walking for me) a day
and some stretching, yoga if you like. And some meditation to
clear and calm my mind.

I take so very few (OTC) supplements that they are hardly worth
mentioning, but I do stop taking them also. My diet is very clean
so no change there except to cut back the portions a small amount
as I am less active or I should say, in a period of active rest.

I do not think you can take ‘something’ that will increase your
recovery. Rest, a good, natural, balanced diet, some clean fresh
air, moderate cardio, some stretching and meditation will do
more for you more good than anything you can buy or consume,
good food being the exception.

(People are not unhealthy; health being defined as the absence of
disease, now-a-days because of vitamin or mineral deficiencies,
that is a thing of the past. It’s because of a poor diet, lack of
exercise and too much stress or genetic factors beyond their
control.)

The goal here is to give your body a rest in every way, shape and
form, not to burden it with needless supplements. If you are on
TRT and your blood looks good, stay the course. As for any other AAS,
I have zero experience so I am unwilling to comment. And any
prescribed meds, please consult your doctor before discontinuing
usage.

Personally, I would not resume weight training until the “few minor
aches and pains” that have been bothering you go away or at least
significantly diminish before resuming. And a week may not be
enough so be patient. I never worried about losing what little muscle
I have over the course of a week or two, or even longer. I always
figured it was not worth having if it went away so quickly.

 

[A50#]

I realize there is no magic bullet with this. I would have to imagine that rest and sleep would be the #1 priority. I'm going to TRY getting in bed an hour earlier but we are going through a time change Sunday and losing an hour already. My 7 day plan is just a rough estimate. I may take 10 if needed but I do have OCD when it comes to training and I have an event in May. I cant stay out of the gym for too long. I plan on using things like Cryotherapy. The sauna. Deep tissue massage and perhaps even a few trips to my chiropractor. I will keep my water intake high and watch my diet eating clean and nutritious with no junk. I don't use many supplement's other that Vitamin C but I will add some ZMA since I have some on hand per Elvia's suggestion.

 

[Elvia1023]

I realize there is no magic bullet with this. I would have to imagine that rest and sleep would be the #1 priority. I'm going to TRY getting in bed an hour earlier but we are going through a time change Sunday and losing an hour already. My 7 day plan is just a rough estimate. I may take 10 if needed but I do have OCD when it comes to training and I have an event in May. I cant stay out of the gym for too long. I plan on using things like Cryotherapy. The sauna. Deep tissue massage and perhaps even a few trips to my chiropractor. I will keep my water intake high and watch my diet eating clean and nutritious with no junk. I don't use many supplement's other that Vitamin C but I will add some ZMA since I have some on hand per Elvia's suggestion.

I rate ZMA highly. If I take it before bed the quality of my sleep is greatly improved. That alone can greatly assist recovery. Magnesium is good for too many things to list as well. I am careful with my mag usage though as I use carditone that contains mag so I use that am and zinc and magnesium pm. Mag is great for blood pressure so why it's in carditone. For sleep I use melatonin and zma but not the melatonin every night.

It sounds like you know exactly what to do from your post. I forgot about hot/cold therapy. I don't have access to cryotherapy but that would be great. I now use the sauna post workout then get a cold shower. As you know saunas are good for so many things including recovery and just feel great anyway.

As you already know recovery is a full time thing and not just for this week. But 1 week dedicated to recovery will only do you good. Then you can carry on with some of the things when you restart training again.

 

[Brickshthouse79]

I realize there is no magic bullet with this. I would have to imagine that rest and sleep would be the #1 priority. I'm going to TRY getting in bed an hour earlier but we are going through a time change Sunday and losing an hour already. My 7 day plan is just a rough estimate. I may take 10 if needed but I do have OCD when it comes to training and I have an event in May. I cant stay out of the gym for too long. I plan on using things like Cryotherapy. The sauna. Deep tissue massage and perhaps even a few trips to my chiropractor. I will keep my water intake high and watch my diet eating clean and nutritious with no junk. I don't use many supplement's other that Vitamin C but I will add some ZMA since I have some on hand per Elvia's suggestion.

How about adding in a nice cheat meal/dinner out with friends/family?

 

[aphextwin]

Massage.
Good diet full of aminos, healthy fats and anti-oxidants etc.
ZMA pre bed.
HGH or similar.
Anti-inflammatory supps such as curcumin, fish/krill oil, ginger and spirulina.

You are always pretty much spot on with what I recommend. IMHO, ZMA is a great supplement for rest. I totally agree.

 

[LK3]

hey bud!
glad to see your doing well.
i know for many time off is hard.
i do think it is very important and often something people neglect.
if you do it right it really helps you mind and body as after really pushing things for a while both can get a little tired.

i think a week is actually a little on the short side.
you dont have to be 100% in active, do a lil more cardio, ride a bike, you can go to the gym too, just be easy, try to do like a fun lil work out and just fill up a little.

ease up on diet too.

2-3 weeks easy like this and you will be super ready to bang away again for the next few month until summer!

read up on strategic deconditionning too!

stay well bro!

 

[LK3]

also.. i think better to ease up on all gear and sups durring this time too. that way you have a break and let the crunchies go away a little.

gets old always downing handfuls of pills, powders and whatevers, lots of pinning for months on end too...

ease up on all.

when you go back its even better! lol