Rapid Recovery Tips

Is your goal to be more muscular, powerful, lean, and faster? The most likely factor holding you back is a lack of recovery. Exercise breaks the body down, as the harder you train the greater breakdown of tissues. In order to make maximal gains in health, physique, and athleticism maximal recovery must be a focal point. Unfortunately, recovery isn’t as simple as resting your body between training sessions. Recovery requires additional discipline, hard work, and consistency to master, but will yield maximal gains in the gym.

  • Sleep More: Get 6+ hours of solid, uninterrupted sleep per night.  Make it a priority!
  • Sleep Better: If sleep quality is an issue try supplementing with ZMA, as it replenishes Zinc and Magnesium which can increase recovery and testosterone production (you also get some wild dreams!) Melatonin is also an extremely effective supplement for increasing sleep quality.
  • Take Contrast showers: Contrast showers can be performed by alternating the temperature of your showers back and forth between hot and cold. The contrasting temperatures force blood vessels to constrict and dilate causing blood to pump in and out of the muscles. The pumping of the blood promotes detoxification and fights soreness.
  • Get in- Get out: No need to spend an extra 30 minutes performing bicep curls while talking about Monday Night Football. Hit the gym, get your workout done, and recover.
  • Omega 3’s and Glucosamine: Supplement with Omega 3 Fatty Acids and/or Glucosamine if your joints are troublesome. Omega 3’s fight inflammation in your body while glucosamine improves joint function
  • Master your post workout nutrition: A ratio of 2:1 or even 3:1 carbohydrates to protein will take advantage of increased insulin sensitivity and protein synthesis following a workout. Try 25-50 grams of protein with 50-100 grams of carbs. If you are concerned solely with getting as big as possible you can eat just about anything in this time frame.
  • Eat More: When done correctly this will provide your nutrients with the fuel needed for recovery between workouts and keep you on top of your game. Get your calories from natural, healthy sources such as vegetables, rice, quinoa, lean meats, berries, nuts, and potatoes.
  • Recovery Workouts: Foam rolling, mobility exercises, and stretching daily is a great way to increase your movement and tissue quality. This will lead to better movement patterns that will decrease the stress on joints and ligaments while also providing a low intensity, recovery workout on an off-day. The extra blood flow as a result of a recovery session will drive nutrients into the sore, damaged tissues to promote recovery and decrease soreness. Other types of recovery workouts that work well are light band work, brisk walking, and sled work.

For the next week pick 1 or 2 of these tips and do them each workout. With these awesome recover tips at your disposal you will keep fresh while maximizing your hard earned efforts in the gym.
Copyright 2012 by Eric R Bach.  All rights reserved.  This material may not be duplicated or distributed without written consent from the author.

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at ericbachperformance.com for all consultations and questions

2 responses »

  1. Eric, it’s true. If you want a quick work out, or one that doesn’t take up all of your spare time, keep to the plan and don’t drag it out.

    -Mitchell

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