Recovery

[casio]

Do you guys do recovery, I mean like sauna, ice baths, massages etc. I'm wanting to get into this as I do ZERO atm.

Whats everyones experiences?

 

[SpoonT]

I mostly just make sure I supplement magnesium and get proper rest days for my muscle groups before I hit them again.

 

[ChasetheCase]

If you're running a cycle or even cruising on TRT you have a significantly enhanced recovery programme. The increase in muscle protein synthesis, reduction in muscle damage and improved collagen synthesis most likely negates any small incremental benefit from ice baths, sauna etc for recovery.

I just ensure I keep all that protein coming in, take all my vitamins etc, and as @SpoonT above magnesium, and stay hydrated.

 

[casio]

If you're running a cycle or even cruising on TRT you have a significantly enhanced recovery programme. The increase in muscle protein synthesis, reduction in muscle damage and improved collagen synthesis most likely negates any small incremental benefit from ice baths, sauna etc for recovery.

I just ensure I keep all that protein coming in, take all my vitamins etc, and as @SpoonT above magnesium, and stay hydrated.

I did read that ice baths are more immediate and short-term relief, not long-term recovery.

 

[ChasetheCase]

Happy to learn more here as I'm not that well researched, but from what I do know, the benefit from ice baths is the constriction of blood vessels which decrease metabolic activity, reducing swelling and tissue breakdown.

If you're natty it has great benefits, but if you're running testosterone (guess most of us here) you already have far less excercise induced muscle damage, and tesosterone is anti-catabolic, therefore reducing cortisol levels, preventing excessive muscle breakdown.

Also, ice baths should be thought of for athletic recovery and not for weight training related recovery as the same constriction of blood vessles reduce muscle protein synthesis preventing/reducing muscle repair.

 

[casio]

Happy to learn more here as I'm not that well researched, but from what I do know, the benefit from ice baths is the constriction of blood vessels which decrease metabolic activity, reducing swelling and tissue breakdown.

If you're natty it has great benefits, but if you're running testosterone (guess most of us here) you already have far less excercise induced muscle damage, and tesosterone is anti-catabolic, therefore reducing cortisol levels, preventing excessive muscle breakdown.

Also, ice baths should be thought of for athletic recovery and not for weight training related recovery as the same constriction of blood vessles reduce muscle protein synthesis preventing/reducing muscle repair.

I'm learning here as well apparently with us (majority here) where main goal is muscle growth the reduced blood flow from ice baths might actually hinder with the muscle protein synthesis. I intially had no idea about that.

 

[shawShanks]

Wellness centres are all hyped for quick recovery boosts. They're supplements to the essentials, not replacements. Ice baths, infrared saunas, massages can all aid with short-term recovery/relief but for long-term growth and muscle preservation you always need to focus on the fundamentals.....diet, sleep and smart training.

 

[casio]

diet, sleep and smart training.

Recipe for success

 

[tporter]

Rest is an integral part of recovery for me. Does wonders!

 

[MONZ]

It's definitely worth getting into. I used to skip all that stuff too, but once I started adding in some basic recovery, it made a big difference. Less soreness, better sleep etc..

I do sauna 3 to 4 times a week post-training. Helps with relaxation and circulation. Ice baths are brutal but amazing for inflammation and mental resilience. If you're sore or pushing big volume, it reall helps.

Massage every couple weeks is gold.

People may disagree but I can only go off my experiences. Yes it's short term relief, but worth it imo.

 

[casio]

It's definitely worth getting into. I used to skip all that stuff too, but once I started adding in some basic recovery, it made a big difference. Less soreness, better sleep etc..

I do sauna 3 to 4 times a week post-training. Helps with relaxation and circulation. Ice baths are brutal but amazing for inflammation and mental resilience. If you're sore or pushing big volume, it reall helps.

Massage every couple weeks is gold.

People may disagree but I can only go off my experiences. Yes it's short term relief, but worth it imo.

I'm doing ice baths and sauna now. I'm actually enjoying it.