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  • Posted On: 09-10-15, 9:46 am (EDT) #1

    Recovery Speed

    September 10, 2015, 9:46 am

    The general concensus is that if you give your body sufficent rest and replenish your muscles with enough nutrients, that alone will ensure a faster recovery. There is a simple method you may supplement into your daily workouts to enhance the speed of your recovery furthermore. I am not talking about a solution that provides you with full reocvery by the next day, but rather a straight forward tip that will speed up your recovery rate by a number of hours (Possibly up to half a day).

     

    At the start of each workout as part of your warm up incorporate a resistance based exercise using moderate weight to address a muscle group that you trained the day before. This will help speed up the ability your muscles will have to recover faster.

     

    Heres the explanation; if you supply the muscle group which is sore and fatigued from the day before with as much oxygenated blood as possible it will help that muscle group recover faster. For example; lets say you did a chest workout the day before and today is your leg day, simply start out your warm-up with some light cable flyes. The light cable flyes will deliver the much needed oxygenated blood to the chest area.

     

    This methodology can apply to all parts of the anatomy.

     

    This short video below is of course just one example;

     

    Cable Chest Flye

  • Posted On: 09-10-15, 4:23 pm (EDT) #2

    Recovery Speed

    September 10, 2015, 4:23 pm

    I like the idea behing this, however I do it at the end of my workouts. Just really light sets of 20 or so just to pump up the muscle because I don't like to force blood into a muscle group im not going to use that day. Still a good idea and I'm sure it does work!

  • Posted On: 09-10-15, 10:58 pm (EDT) #3

    Recovery Speed

    September 10, 2015, 10:58 pm
    Posted by: TimeIsMuscle

    The general concensus is that if you give your body sufficent rest and replenish your muscles with enough nutrients, that alone will ensure a faster recovery. There is a simple method you may supplement into your daily workouts to enhance the speed of your recovery furthermore. I am not talking about a solution that provides you with full reocvery by the next day, but rather a straight forward tip that will speed up your recovery rate by a number of hours (Possibly up to half a day).

     

    At the start of each workout as part of your warm up incorporate a resistance based exercise using moderate weight to address a muscle group that you trained the day before. This will help speed up the ability your muscles will have to recover faster.

     

    Heres the explanation; if you supply the muscle group which is sore and fatigued from the day before with as much oxygenated blood as possible it will help that muscle group recover faster. For example; lets say you did a chest workout the day before and today is your leg day, simply start out your warm-up with some light cable flyes. The light cable flyes will deliver the much needed oxygenated blood to the chest area.

     

    This methodology can apply to all parts of the anatomy.

     

    This short video below is of course just one example;

     

    Cable Chest Flye

    Good suggestion! I'm pretty sure I have read somewhere that people might want to go for a casual walk the day after leg day to get some blood to their legs. It' pretty much just implementing active rest to any muscle group I guess.

    Jordan

  • Posted On: 09-11-15, 3:37 am (EDT) #4

    Recovery Speed

    September 11, 2015, 3:37 am

    Yes your correct Jordan. You will often see this methodology influence coming from strength and condtioning coaches as a way to speed up recovery with for example; endurance athletes who run say 10km in a soccer game. The following day you'll see the same athletes doing a "recovery cycle" on a spin bike only working around 60% of their HR just to get the blood flow moving around their legs.

  • Posted On: 09-11-15, 3:41 am (EDT) #5

    Recovery Speed

    September 11, 2015, 3:41 am

    Why not trial this method Nelson for a week and see what impact his has on your training

     

  • Posted On: 09-11-15, 6:39 am (EDT) #6

    Recovery Speed

    September 11, 2015, 6:39 am

    I completely second this method. It works like a charm.

    I'be been doing this for about a year now, ever since i discovered it.

     

    If i had chest/triceps day and i am really sore, even just a few pushups the next day can completely make the soreness go away. Or if it was really strong, notably lessen it.

     

    Only thing to take care of is to really just "exercise" it a bit, and not use a full working set weight, or do so many reps that it actually strains the muscle again. This will ensure that blood is getting to this area ( no hard pump needed for that).

     

     

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