During this episode of Sheer Strength Labs Josh talks about three ways you can rapidly improve your recovery rates from workout sessions almost instantaneously. These three are tried and tested proven tips to help improve and increase your recovery rates. This means more muscle building as you can recover faster, train harder, and keep your intensity higher.
Recovery is a vital part of training. The quicker you recover, the harder you can train and the more muscle you can add onto your frame. Building muscle is all about recovery. When you go into the gym, you break your muscle down, and in order to build that muscle bigger and stronger, you have to go through a recovery process. When you are in recovery, you are making adaptations from the training stimulus that you’ve put your body under. Lifting the weight from A to B causes hypertrophy, but the muscle gets bigger and develops.
Studies show that six to eight hours of sleep a day is adequate for session recovery. If you are training more than two sessions a day like a high level competitor, then you are going to need to take more rest than six to eight hours per night. Josh suggests scheduling a midday sleep or two one hour naps throughout your day. This added rest will ensure you are able to squeeze in as much recovery from sleep as possible.
The quality of sleep is important too. You need to understand that in the first two hours you are preparing for REM sleep. Once you hit the two-hour mark, you are in extremely deep sleep, which is where the magic happens for recovery. The goal is to induce as much deep sleep as possible so we can get great hormonal responses such as increased testosterone levels and secretion of growth hormone, which aid our body in muscle-brain synthesis and adaptations to the training stimulus we have placed on ourselves. The best supplement to help improve your sleep is magnesium combined with zinc. This is a natural remedy to help raise your testosterone levels.
Melatonin helps with our sleep cycle and gets affected by white light and electronic screens such as television, tablets, and smartphones. This will put your brain into overdrive, and it becomes incredibly difficult to switch off and get to sleep. There is an app that puts an orange tint over the screen, or you can buy white light blocking glasses.
If you get into the gym, are really tired, and can’t push to where you need to be, then you are not only feeling tired but you are also not getting what you need out of your sessions.
These are planned weeks of reduced intensity where you can allow yourself to recover. Rather than doing five sessions that week, you might do four sessions and train at 20% intensity. The benefit of having a week where you don’t push your body as hard is it allows your body to make physiological adaptions and mentally recover. If you are not getting to the point of feeling burnt out and as though you need a break, then you need to address your training intensity. This allows stimuli to keep things ticking over but also a level of active recovery. By the end of the deload week, you should be stronger than when you finished week three. Ensure you track and work to a plan.
As human beings, we are bad at investing in ourselves. 90% of injuries happen due to producing force in the wrong position in the gym. Sports massage therapists address functional problems with joints and build a program to do 5-10 minutes before and after training in order to help accommodate better movement patterns. This means staying in an upright position while producing correct forces. The biggest problem is people who sit at a desk all day and start to become tight in the chest and bicep. Josh’s number one go-to-guy is Kelly Starrett at MWod.
Protein is the top need for muscle recovery, and you need to be getting 1g of protein per 1lb of bodyweight. You should also be looking at nootropics for brain function such as tryptophan and 5-htp. Even if you don’t want to pack on a lot of muscle, testosterone boosters will help you recover better and train.
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