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Muscle Recovery Tips

Posted on 6/27/17 at 8:50 pm
Posted by NotoriousFSU
Atlanta, GA
Member since Oct 2008
10177 posts
Posted on 6/27/17 at 8:50 pm
I know when it comes to muscle recovery time plays an important role, as well as nutrition, but aside from those two, what else is out there? Not that I don't pay them the attention they deserve, but I'm fairly confident my routine and diet both are good enough as is. Here's some of the alternatives I'm interested in or currently practicing:

Stretching (yoga) is something I'm trying to get more involved in my weekly routine. Tried last year for about 2 months and fell out of it.

I guess I should mention I'm doing the ketogenic diet so protein is scarce but what I do take in is coming 90:10 from real foods vs protein powder. Still on creatine because why the hell not?

Big fan of pure epsom salt soaking solution baths. There's a pretty good one called "Pre & Post Workout" that has magnesium sulfate and menthol which helps massively after a few hours of pick up basketball. That's mostly where all my soreness and cramping comes from. Figure that's symptoms of fatigue and dehydration so I'll soak for 30 mins and drink half a gallon of water before getting out.

If there's something y'all think I should add feel free to comment as in depth as you wish. I'll read it all. And if you know some yoga tips that won't hurt to know before getting started send em my way. Thanks in advance y'all.
Posted by LSUAlum2001
Stavro Mueller Beta
Member since Aug 2003
47119 posts
Posted on 6/27/17 at 8:52 pm to
A good tens unit
Massages
Sleep
Posted by Lester Earl
Member since Nov 2003
278157 posts
Posted on 6/27/17 at 9:02 pm to
Cold pool easily helps me recover fastest

Good sleep

Lots of water
Posted by lsu777
Lake Charles
Member since Jan 2004
30960 posts
Posted on 6/27/17 at 9:20 pm to
Extreme stretching doggcrapp style
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22159 posts
Posted on 6/27/17 at 9:33 pm to
quote:

Extreme stretching doggcrapp style


Be prepared for pain face
Posted by lsu777
Lake Charles
Member since Jan 2004
30960 posts
Posted on 6/27/17 at 10:01 pm to
Yea. It that shite works. Which is the worst to you?

I hate the chest and biceps the worst. Brutal.
Posted by Hu_Flung_Pu
Central, LA
Member since Jan 2013
22159 posts
Posted on 6/27/17 at 10:24 pm to
Chest. My shoulders were too terrible to really do biceps properly.
Posted by zatetic
Member since Nov 2015
5677 posts
Posted on 6/28/17 at 7:52 am to
I feel like GABA helps a lot in recovery. Always feels like I can lift again sooner while using it than not.
This post was edited on 6/28/17 at 9:03 am
Posted by litenin
Houston
Member since Mar 2016
2347 posts
Posted on 6/28/17 at 10:40 am to
I've started to try epsom salt and Menthol baths after intense exercise (every once in awhile). It's relaxing and I also sleep much better. Sometimes I get a bit light headed.

I've never done yoga religiously but have increased my daily stretching in recent years. Focusing on hips, achilles, and other 'problem' areas.

I have read that it's encouraged to take off about 2 weeks every few months to allow the muscles to fully recover (article mentioned fatigue from bench press and other repetitive high intensity upper body exercise). Do any of you serious workout fellas follow this practice? Is the benefit worth it? I'm not sure I could take off that long (mentally) with absolutely no upper body work.
Posted by Bmath
LA
Member since Aug 2010
18664 posts
Posted on 6/28/17 at 3:21 pm to
A lot of workout plans suggest a deload week at the end of each cycle where you do a few sets with very very light weight.

Honestly, I don't feel like I get enough volume in my workouts to need that. Even when I have really grueling workouts with a few new movements thrown in, I don't have debilitating DOMS. It's only when I take off from lifting for a while that It kills my legs and or back.

Additionally, the prowlers and loaded carries I do at the end of each workout are supposed to help prevent soreness.
Posted by bones71
Mamou
Member since Feb 2017
191 posts
Posted on 6/29/17 at 9:40 pm to
Whole body cryotherapy
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