Your Recovery Techniques

[jeroendebleser]

Sleep, eat, pornhub.

Pornhub fo' life!

 

[USMuscle9403]

Sleep, eat, pornhub.

Guess what I did today?

 

[hawkmoon]

For me, eating well, sleeping well, and keeping the training at 3x a week has served me very well.
I've done massage a couple of times and didn't get much out of it. I think it practical usefulness is primarily making you feel better at the moment; research shows tissue cannot be manipulated as suggested by practitioners.

 

[aphextwin]

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.

B-Boy,

These are all great points. I'm big on sleep and Metformin. I'm curious how much sleep to do shoot for on average and how much Met do you use?

 

[aphextwin]

For me, it might be placebo but L-glutamine does seem to aid in my muscle recovery. I have a lot and take between 20-30 grams daily......I'm sure I will get ripped on saying how much I like glutamine but that's okay. I don't think it will help someone put on muscle tho.

 

[b-boy]

B-Boy,

These are all great points. I'm big on sleep and Metformin. I'm curious how much sleep to do shoot for on average and how much Met do you use?

I work swing shift and use to not get very much sleep, now I prioritize sleep and try to NEVER get less than 7 hours sleep

I use metformin at 1g a day, I take time off every so often also. Right now I'm off.

 

[b-boy]

For me, it might be placebo but L-glutamine does seem to aid in my muscle recovery. I have a lot and take between 20-30 grams daily......I'm sure I will get ripped on saying how much I like glutamine but that's okay. I don't think it will help someone put on muscle tho.

I love glutamine, take it everyday. ;-)

 

[cmryan]

My original post was cheeky but I wanted to revisit this as I think it’s an important topic that is far more paramount than people think. Everyone talks about over training but rarely do people talk about “under-recovery”, if you will. I think they’re one in the same, personally. The below have aided my recovery to the point where I am rarely suffering from DOMS but steadily seeing increases in my log book and positive physique changes. YMMV

1.Sleep- I mean deep REM sleep, 7 hours minimum. Not sure how you’re sleeping...get a sleep study. I prioritize quality sleep these days and I believe it has yielded positive change. I know OP mentioned this but I still wanted to harp on it.

2.HGH- this one goes hand in hand with bullet #1, to a degree. HGH has a myriad of properties (that I won’t get into at this time) that can enhance the physique but the effect it has on sleep alone is worthwhile imo.

3. Peri-workout nutrition, with an emphasis on intra workout drinks. This is touted a lot these days and it’s for good reason. I started incorporating this when I worked under
John Meadows and it’s never left my arsenal.

4. Insulin- Insulin is a powerful tool but it’s only as good as ones nutrition. This plays in directly with bullet #4 as it greatly enhances our ability to utilize what we put into our bodies. I personally use a rapid acting version pre or post workout. I think long acting has a place as well but that’s a topic for another day.

5. Deep tissue work- I mean real deep tissue, not a massage parlor that could result in a happy ending. If the massage is relaxing, you’re doing it wrong.

6. Stop drinking - I graduated from Penn state, I pretty much majored and minored in alcohol consumption. When I reduced my alcohol consumption, my body thanked me.

7. Steroids- use them, need I say more lol

Along with the above, I also incorporate foam rolling, EMS and massage guns. I think they all have a place, but I stand behind my top 7.

Awesome list! Sleep cannot be undersold. My job impacts my sleep more than training does these days. And everything suffers when I don't get enough sleep.

As for deep tissue work, I agree that if it doesn't hurt at least somewhat then it's not what you need. I'll add to that that dry needling is absolutely incredible. I wish there was a provider of that in my area that I could just pay cash or cc for it. I know a couple PT's that do it but they can only accept people with insurance and that's just a pain. Sometimes they just tell me to come in off the books but I don't like doing that because I feel like I'm taking advantage.

 

[LoweRider]

De-loading every 4-5 weeks is usually enough for me. I do take glutamine every day as well

 

[socialdfan]

contrast showers, sauna, massage, functional rage FR, body tempering, mini workouts-bands, sleds, accupressure mat, long walks, chiro, hot bath, compression therapy for joints, wear my bowtie from Donnie Thompson, lower back protocol for traction, anything traction

 

[Dadbod3000]

Obviously sleep is number 1 but I also swim laps to increase blood flow to upper body and ride bike for the lower just a little not actual cardio each day to get circulation of nutrients into the muscles also I have a Sauna

 

[qbkilla]

I used to do foam rolling, stretching, hot cold showers, separate cardio and training, sauna etc. Then I realized all the stress of doing 10 little things that might help recover .01 percent actually seemed like it was stressing me more and keeping me from recovering, I felt better when I dropped all that and just spent the time relaxing watching TV.

I do think a deload every 10 weeks or so, lowering volume, and massage every month are a good idea. Stretch post workout but don't make 15 minutes of it if your already a busy person.