recoverability

[powerclean]

I am soon going to be in a position where i will be able to totally dedicate myself to the gym where i can spend hours (after my workout) in the gym..

i need help designing a recoverability program, other than the standing shake post workout and meal one hour later. Straight after my shake i use the foam roller for quads and back and static stretch everywhere else. What else can i do and in what order to maximize recovery?

 

[Kenny Croxdale]

I am soon going to be in a position where i will be able to totally dedicate myself to the gym where i can spend hours (after my workout) in the gym..

Spending Hour In The Gym

1) What is the purpose?

2) What do you "think" your going to accomplish?

Spending hour in the gym is senseless.

i need help designing a recoverability program, other than the standing shake post workout and meal one hour later. Straight after my shake i use the foam roller for quads and back and static stretch everywhere else. What else can i do and in what order to maximize recovery?

"An ounce of prevention is worth a pound of cure."

Insuring recover and growth starts with writing and following a good training program. We've been through this before.

Training Program Purpose

The point of a training program is to stiumlate muscle growth...

NOT annihilate muscle growth.

"So what are your views on training 1.30 to 2 hours? especially with regard to cortisol and testosterone?" http://www.ironmagazineforums.com/training/155086-am-vs-pm-training-starting-strength.html

Training sessions that last longer than an hour, which you indicated that you perform in the above post, require longer recovery periods.

"Wound Healing"

Research shows that the more tramatized the body is, the longer it takes to recover. Thus, the longer the training session...the LONGER your recover time is going to be.

Decreased Testosterone and Increased Cortisol.

Sessions that last longer than an hour decrease testosterone production and increase cortisol.

That is one of the major reasons sessions longer than an hour require longer recovery time.

First Thing First

The first thing to do is to write a training program that stiumlates muscle growth while allowing the quickest recovery.

"Food is the ultimate drug." Dr Barry Sears/The Zone Diet

Secondly, what you consume between you training sessions is another component of recovery.

That means your post workout beveage and post workout meal get the ball rolling in the right direction. What you consume after that determines you recovery process.

Rest

Third, muscle growth takes place between your training sessions.

"Active Recovery" in which you perform light intensity exercise increase blood flow to the muscles.

"Active Recovery" can be any easy activity on your off day such as: taking a walk, an easy swim, shooting some basketball hoops, etc.

Increased Blood Flow

An increase in blood flow to the muscles helps with recovery.

It takes out "the garbage" and provide nutrients for restoration of the muscles.

The Three B's Of Lifting

1) Lift BIG

2) Eat BIG

3) Rest BIG

Adhearing to "The Three B's" insures that you will continue to make progress.

Kenny Croxdale

 

[powerclean]

well im going to be doing starting strength and should be training no more than 1:15 mins max but that will come when the weights start getting really heavy...

my diet will be nailed on, i will have my food with me at the gym so timing and access to food will not be an issue. but what i mean is what can i do to actively recover, i already stretch but i have heard going to the steam room then straight for a cold shower and repeat the process a few time will help recovery, not sure if this is true and what other things i can do to help recovery...

 

[CaptainNapalm]

There is no way or need around it. Rest is your only way to recovery and spending hours in tHe gym will be counter productive. Three key things will allow you to recover adequely: right diet, enough sleep daily, and rest days (2 or 3) weekly where you donT see the gym. As far as supplements, creatine monohydrate will help with your recovery along with a high protein diet. Also, if you are training heavy I also recommend a week or two off for every 12 weeks of intense training. This will prevent overtraining, allow your body to fully heal and actually make you stronger and able to perform better when you come back. Many might disagree with the week or two off but I just took 8 days off after training 4 days a week heavy straight for nearly 14 weeks and came back yesterday to do some lifts to wake up my body again and strength on squats, deadlifts and bench went through the roof... And no I didn't get smaller..

 

[sassy69]

I think the 'recovery' part is about getting good & consistent sleep, keeping your stress levels down, getting in the right nutrients on a balanced diet.

You might look at stuff like post workout cool down like foam roller & stretching (and even between sets), and pre-workout active warm-up. Otherwise, its still pretty simple. Its more about consistency and balance between the 3 - diet / training / recovery.