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  #1  
Unread 12-12-2017, 07:20 AM
zLeeKo's Avatar
zLeeKo zLeeKo is offline
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Default Recovery

Inspired by these two articles from Joel Jamieson (must read):

http://www.8weeksout.com/2017/11/21/...riven-fitness/
http://www.8weeksout.com/2017/11/29/...very-training/

I wonder what are you guys doing (training, modality, nutritionally, etc) to improve recovery from training?

Here are my strategies (I stole this from Lyle years and years ago):

1. 8.5-9 hours of sleep per night. My sleep patterns are also very consistent in terms of when I go to sleep.

2. Appropriate dynamic warmup before training, PNF stretching post-training, static/micro stretching every night.

3. Foam rolling 2-3 times/week before evening static stretching.

4. 2 low intensity (aerobic) days/week.

5. I generally take 5 days completely off from training every 10-12 weeks as well.

6. Proper pre/during/post workout nutrition along with good overall nutrition including fish oils, multi-vitamin, etc.
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Unread 12-12-2017, 07:35 AM
w1cked w1cked is offline
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1 4 6 from your list. 1 is def my priority 6 is a close 2nd. Occasionally I'll get a deep tissue session if feeling super beat. I autoregulate my training using rpe/rir honestly that has made a world of difference. Also, stress reduction, not using recreational drugs (other than some wine occasionally), probably helps.
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Unread 12-12-2017, 07:52 AM
Determinism Determinism is online now
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Hot/cold showers may help. I've heard that "resistance band training" on rest day may help improve recovery and tendons/ligaments.
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  #4  
Unread 12-12-2017, 07:53 AM
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Quote:
Originally Posted by w1cked View Post
I autoregulate my training using rpe/rir honestly that has made a world of difference. Also, stress reduction, not using recreational drugs (other than some wine occasionally), probably helps.
+100 for autoregulation part.

Yeah, drugs are no no, even tho they're awesome.
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Unread 12-12-2017, 08:04 AM
w1cked w1cked is offline
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Quote:
Originally Posted by zLeeKo View Post
+100 for autoregulation part.

Yeah, drugs are no no, even tho they're awesome.
I do use PEDs in small to moderate amts. Obv not an option for most. But yeah i kinda lost taste for other stuff after getting busy with a newborn
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  #6  
Unread 12-12-2017, 08:27 AM
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zLeeKo zLeeKo is offline
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Quote:
Originally Posted by Determinism View Post
Hot/cold showers may help. I've heard that "resistance band training" on rest day may help improve recovery and tendons/ligaments.
Yeah contrast baths are great, but I hate being cold.

w1cked are you blasting&cruising or classic PCT?
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Unread 12-12-2017, 09:18 AM
lylemcdonald lylemcdonald is offline
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You don't have to recover from training if you do'nt train.
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  #8  
Unread 12-12-2017, 09:24 AM
w1cked w1cked is offline
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Quote:
Originally Posted by zLeeKo View Post
Yeah contrast baths are great, but I hate being cold.

w1cked are you blasting&cruising or classic PCT?
B&c. I've cruised on 120mg all year, started to jab 600mg 2 wks ago (cyp). I'll run it for 16 to 20 wks, and rotate in some superdrol.
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  #9  
Unread 12-12-2017, 12:22 PM
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Quote:
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B&c. I've cruised on 120mg all year, started to jab 600mg 2 wks ago (cyp). I'll run it for 16 to 20 wks, and rotate in some superdrol.
Smart.
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