recovery techniques - what really works?

  1. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    recovery techniques - what really works?


    I'm a noob, just started exercising at age 32 after years of medical issues, I have ibd, anyway doms suck, I'm currently training 3x a week at local circus arts center, all bodyweight stuff, but I want to do more, weights too, but am concerned about recovery between sessions.

    What can I do that's legit and recovers the body faster besides time? I've heard infrared saunas, ice baths, compression clothing, selfmyofascial release...

    What works well? Thx

  2. Diamond Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    10,266
    Rep Power
    3745416
    Level
    84
    Lv. Percent
    75.22%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting VeteranPosting Pro

    ive always found that cardio late night helps me, but i also use a variety of eaa's/bcaa's/free form aminos
  3. New Member
    Krampus's Avatar
    Stats
    6'0"  204 lbs.
    Join Date
    Jul 2012
    Posts
    235
    Rep Power
    4075
    Level
    13
    Lv. Percent
    51.04%

    I know for a fact ice baths work but burrrrrrrr. Worst practices ever, but the ice bathes really do help.
    •   
       

  4. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,311
    Rep Power
    492144
    Level
    56
    Lv. Percent
    76.31%
    Achievements Activity ProPosting Pro

    prowler pushes/pulls are a good way to get in some extra work and help with recovery...
  5. Senior Member
    carpee's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2008
    Age
    27
    Posts
    2,614
    Rep Power
    83759
    Level
    38
    Lv. Percent
    62.47%
    Achievements Activity ProPosting Pro

    keep your diet in check and as mentioned include aminos
  6. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by Krampus
    I know for a fact ice baths work but burrrrrrrr. Worst practices ever, but the ice bathes really do help.
    Can you point me in the direction of how to do them correctly?
  7. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by carpee
    keep your diet in check and as mentioned include aminos
    I have a strict diet dialed in due to ibd. I use 10g of 8:1:1 bcaas pre and post wo, is this enough?
  8. New Member
    NYiron's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Jun 2010
    Posts
    431
    Rep Power
    36885
    Level
    20
    Lv. Percent
    92.4%

    Self myofascial release techniques
  9. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    41
    Posts
    1,318
    Rep Power
    136119
    Level
    31
    Lv. Percent
    58.95%
    Achievements Activity ProPosting Pro

    light weight high rep, basically, active recovery workouts.
    you can call me "ozzie" for short.
  10. Advanced Member
    SLW2's Avatar
    Join Date
    Jul 2012
    Posts
    611
    Rep Power
    134372
    Level
    26
    Lv. Percent
    81.21%

    Quote Originally Posted by NYiron View Post
    Self myofascial release techniques
    This has worked wonders for me.
  11. New Member
    67nova's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Jul 2012
    Age
    39
    Posts
    166
    Rep Power
    14330
    Level
    14
    Lv. Percent
    48.18%

    Quote Originally Posted by dsohei View Post
    Can you point me in the direction of how to do them correctly?
    What i did was went to local farm store(tractor supply) and got a live stock waterer(big steel tub)fill with 1/4-1/2water got a freezer and stock up with ice(4-6bags/10lb)get it around 50degrees or lower(55is alright)grap something to read(takes your mind off of cold)and sit in it for 10min.Wait 30-45 min and get a "warm"shower.DO NOT STRECTH AFTER GETTING OUT!!!Your snap like a twig.
  12. New Member
    Thats Justice's Avatar
    Join Date
    Aug 2012
    Posts
    4
    Rep Power
    34
    Level
    2
    Lv. Percent
    38%

    Nutrition pre and post, light cardio after wo to flush lactic acid from your body, stretch, and sleep
  13. Professional Member
    pyrobatt's Avatar
    Stats
    6'5"  241 lbs.
    Join Date
    Nov 2011
    Posts
    3,507
    Rep Power
    1214978
    Level
    59
    Lv. Percent
    86.27%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by dsohei
    I'm a noob, just started exercising at age 32 after years of medical issues, I have ibd, anyway doms suck, I'm currently training 3x a week at local circus arts center, all bodyweight stuff, but I want to do more, weights too, but am concerned about recovery between sessions.

    What can I do that's legit and recovers the body faster besides time? I've heard infrared saunas, ice baths, compression clothing, selfmyofascial release...

    What works well? Thx
    Epsom salt bath. Replenishes blood magnesium and good skin health Cold (not ice because it can contract muscle to much) or hot (increases blood flow /relaxing but cold Bette due to inflammatory issues)
    Followed by contrast showers followed by foam roller and you will feel 10 again.
    Representative of Chaos and Pain, LLC
    https://www.facebook.com/ChaosAndPain Like us on facebook!
    http://www.chaosandpain.com/
  14. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by pyrobatt

    Epsom salt bath. Replenishes blood magnesium and good skin health Cold (not ice because it can contract muscle to much) or hot (increases blood flow /relaxing but cold Bette due to inflammatory issues)
    Followed by contrast showers followed by foam roller and you will feel 10 again.
    So to recap, magnesium oil on full body or cold or hot epsom salt bath. Cold is better for inflammation. Ten minutes in 55 degree water. Contrast showers 30 min later, 2:1 hot:cold. Foam rolling.
    Repeat everyday.
  15. Professional Member
    pyrobatt's Avatar
    Stats
    6'5"  241 lbs.
    Join Date
    Nov 2011
    Posts
    3,507
    Rep Power
    1214978
    Level
    59
    Lv. Percent
    86.27%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by dsohei

    So to recap, magnesium oil on full body or cold or hot epsom salt bath. Cold is better for inflammation. Ten minutes in 55 degree water. Contrast showers 30 min later, 2:1 hot:cold. Foam rolling.
    Repeat everyday.
    Magnesium oil? All Epsom salts is is magnesium. No need for the oil. I would do it 3x a week.
    Representative of Chaos and Pain, LLC
    https://www.facebook.com/ChaosAndPain Like us on facebook!
    http://www.chaosandpain.com/
  16. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by pyrobatt

    Magnesium oil? All Epsom salts is is magnesium. No need for the oil. I would do it 3x a week.
    Right but epsom salt won't dissolve in a cold bath. Plus it takes about 30 mins to get the magnesium into the skin, slightly less if u add baking soda, but still longer than recommended for a cold bath.
  17. New Member
    RicFlair's Avatar
    Stats
    5'7"  179 lbs.
    Join Date
    Jul 2012
    Posts
    113
    Rep Power
    1136
    Level
    9
    Lv. Percent
    47.54%

    Foam roll, fish oil to fight inflammation, contrast showers, and sauna (this is anecdotal not sure if it's been proven in a clinical setting). Also: eat more.
  18. Advanced Member
    broda's Avatar
    Stats
    5'10"  167 lbs.
    Join Date
    May 2012
    Posts
    750
    Rep Power
    24705
    Level
    22
    Lv. Percent
    77.4%

    Also the more you workout the less severe DOMS you'll usually experience as time goes on. Except leg workouts; those always suck.
  19. Elite Member
    Young Gotti's Avatar
    Stats
    5'5"  100 lbs.
    Join Date
    Nov 2008
    Posts
    5,509
    Rep Power
    1700630
    Level
    65
    Lv. Percent
    25.53%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    love epsom salt baths,massages, stretch before bed and aminos/proteins/glutamines also will help with the doms
  20. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by broda
    Also the more you workout the less severe DOMS you'll usually experience as time goes on. Except leg workouts; those always suck.
    I am hoping this is true but haven't gotten there yet
  21. New Member
    dsohei's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2012
    Posts
    216
    Rep Power
    8192
    Level
    13
    Lv. Percent
    43.35%

    Quote Originally Posted by Young Gotti
    love epsom salt baths,massages, stretch before bed and aminos/proteins/glutamines also will help with the doms
    I feel like I eat enough proteins, but maybe not? I must get at least 150g a day, if I go higher than that digestive issues start to appear.
  22. Advanced Member
    boogyman's Avatar
    Stats
    5'8"  184 lbs.
    Join Date
    May 2011
    Posts
    736
    Rep Power
    35041
    Level
    22
    Lv. Percent
    70.17%

    150 is probably on the low side for your 185lbs of bodyweight. I don't go nuts on protein like a lot of people do, but I think 1 gram per lb is minimum. I go a little over that, I weigh 175 and shoot for 200 grams a day. Some days I probably go way over that that fine by me (if grilling for instance, steaks, BBQ chicken and burgers add up quick lol), but I try not to go under 200.
  23. Advanced Member
    broda's Avatar
    Stats
    5'10"  167 lbs.
    Join Date
    May 2012
    Posts
    750
    Rep Power
    24705
    Level
    22
    Lv. Percent
    77.4%

    I don't think it's a huge issue really. I'll take in 120-150g a day and I'm doing fine.
  

  
 

Similar Forum Threads

  1. working out 5+ days a week whats really wrong with it
    By jumpshot903 in forum Training Forum
    Replies: 14
    Last Post: 10-04-2010, 12:24 AM
  2. Which fatburner really works?
    By castro in forum Supplements
    Replies: 36
    Last Post: 10-11-2006, 10:25 PM
  3. Replies: 21
    Last Post: 09-04-2004, 07:37 AM
  4. Replies: 8
    Last Post: 03-23-2003, 07:34 PM
  5. does it really work?
    By Greatmanomuscle in forum Anabolics
    Replies: 10
    Last Post: 02-07-2003, 02:18 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in