Recovery, your best tips

[ThePolishHammer]

What do you guys do to help speed recovery? In terms of body motion and diet?

I try and get alot of vitamin C and E
Try to take in at least 40 g's of glutamine a day
Eat 1.5g-2gs/lb of bodyweight in protien
and 2g/lb of bodyweight in good carbs

I do spatts's active recovery three times a day, and strech periodically thoughout the day

Thinking about using ice and heat as well

 

[spatts]

Active recovery with jumpstretch bands works better for me than any other methods combined. A great diet is an asset too.

 

[TheOak84]

id say a bit of cardio, to get the blood pumping. protien, and sleep. works for me..

 

[leancuisine]

stretching. but nothing is better than a good 12 hours of straight sleep at least once a week.

 

[louden_swain]

Recovery:

1. A good diet (adequate protein, carbs, and fat)
2. A lot of stretching
3. Sleep
4. Give at least 96 hours rest between each muscle group (in training)
5. Massage Therapy

 

[WarriorPL]

Stretching and rest is the best way to go.

 

[edgecrusher]

What system are you talking about recovering? The muscular system or the CNS? One has an impact on the other. The muscular system can be restored by using methods such as the active recovery methods that spatts has mentioned. The CNS needs more passive means such as massage, EMS stim or ice heat therapy.

There are some central themes to both though, both require rest, proper diet and stretching helps both as well. Another variable that will impact recovery is the use of anabolic steroids. Again, they tend to work more on the muscular system, but there effect is felt on the CNS as well.

 

[Citruscide]

stretching. but nothing is better than a good 12 hours of straight sleep at least once a week.

ONCE??!?!

C-ditty

 

[casualbb]

What system are you talking about recovering? The muscular system or the CNS? One has an impact on the other. The muscular system can be restored by using methods such as the active recovery methods that spatts has mentioned. The CNS needs more passive means such as massage, EMS stim or ice heat therapy.

It's good that you separate the systems. Unfortunately, "One has an impact on the other," isn't true unless you're in a state of chronic overtraining. Past the point that the CNS activates muscle tissue during a workout, the muscular and nervous systems work and recover independently.

The muscular system should recover fully by about 48 hours post-workout. You can aid that by working it lightly and/or getting a tissue massage. Both will aid bloodflow and thusly the repair process.

CNS on the other hand...I'm not sure what you can do about that other than wait.

-casualbb

 

[edgecrusher]

It's good that you separate the systems. Unfortunately, "One has an impact on the other," isn't true unless you're in a state of chronic overtraining. Past the point that the CNS activates muscle tissue during a workout, the muscular and nervous systems work and recover independently.

The muscular system should recover fully by about 48 hours post-workout. You can aid that by working it lightly and/or getting a tissue massage. Both will aid bloodflow and thusly the repair process.

CNS on the other hand...I'm not sure what you can do about that other than wait.

-casualbb

Anything that lowers muscular tonus will aid in recovering the CNS, (ie massage, EMS, etc.)

I believe my first statement was not correctly described, when I said one impacts the other. Generally speaking when the CNS is regenerated the muscular system is able to work again.

 

[jerkbox]

sleep

lot's of protein
lots of water
vitamen E
aspirin and icey hot for particularly painful days
hot tub/hot shower
massage - got one of those electric percussion massaging things - cost about 40 bucks...i use it on my arms, legs, back, chest...really helps.

stretching

 

[casualbb]

Generally speaking when the CNS is regenerated the muscular system is able to work again.

This is true because the timeframe for muscular recovery is usually significantly shorter than that needed for the recovery of CNS (recovery of voluntary strength). That's the problem with using CNS recovery as a tool to predict muscular recovery -- it causes one to train less frequently than necessary to keep a muscle in a constant state of growth.

-casualbb

 

[Deak]

Guys, do you think that active recovery should be used only by advanced bodybuilders, or an intermediate like me would benefit too?? I've heard that begginers and intermediates should allow full recovery before training the muscle again, while advanced lifters no....

 

[CYPRIOSQUATS]

Active recovery can benefit anyone I feel. The active recovery will just help speed you on your way to a full recovery.

CYPRIO

 

[collegiateLifter]

Recovery:

5. Massage Therapy

God i would love some massage therapy from time to time.

 

[coolcolj]

God i would love some massage therapy from time to time.

I prefer body to body rubs myself ...damn that makes me recover fast

 

[muscledog95]

Well dude if your using body to body for RECOVERY then the ladies really must not care for you to much in the sack. I know it takes a lot out of me...lololol