BOOSTING RECOVERY

Training and intensity are certainly important, but recovery is a huge key to growth and progress and often gets overlooked (or ignored).

When you train, you are causing micro damage to the muscles. Without proper recovery, not only do you maximize progress, but your risk of injury goes down substantially.

How do you know if you’re not recovered?

● Soreness/aches/pains.

● Not feeling great in the gym/lack of progress.

● Injuries.

● Lack of energy.

There are lots of variables at work. Here’s a short list:

Intensity. Intensity has an inverse relationship to recovery. The higher intensity, the more recovery is needed. This is in fact why after a 0RIR/peak week, I like to prescribe a deload to help recover. It’s also when intensity is lowered, you can train more frequently.

Sleep. You recover/grow/restore while you sleep. It’s one of the reasons I’m such a big proponent of getting sleep. This is when your body is rebuilding and repairing a majority of tissue.

Nutrition. This shouldn’t be a surprise, it’s foundational for all things in our bodies. There isn’t one major aspect that I want to point out, they all matter: macros/micros and keeping quality high. I will give special mention to protein as this is one of the primary aspects that contribute to muscle building and an anabolic environment.

Hydration. With the exchange of fluid in between tissues, it is critical to be properly hydrated. Just like manufacturing, always look for bottlenecks, and this is an easy one to prevent.

Bloodflow. Blood is the transport system of our body. By increasing bloodflow to an area, more nutrients get there and waste products are taken away. This is the reason why when there is an injury, things get swollen. It’s the body helping with healing. It’s also why doing low intensity movements can enhance blood to an area and help with healing, along with other methods like massage, heat, etc.

Recovery is a big deal. It not only maximizes our efforts but it prevents injury. Make the most out of your efforts and get the easier gains by maximizing your recovery.

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