In a recent interview, Gary Reinl, author of ICED! The Illusionary Treatment Option, discussed the importance of lymphatic drainage. As Reinl puts it, the lymphatic system is essentially a drainage system that takes out the garbage. Think of it like a garbage disposer in your sink—it takes waste in from one end and disposes of it out the other. You have around 165,000 miles of lymphatic vessels in your body, responsible for moving waste out. However, the lymphatic system is passive. It doesn’t have a pump like the circulatory system, so you need muscle activation around the vessels to move the waste.

It’s important to keep things moving because if waste sits too long, “waste can beget waste.” To prove this to yourself, try Reinl’s experiment: do something extremely demanding—like a 100-mile bike ride against the wind—then sit still for an extended period. The best scenario? Hop on a five-hour flight right after your training session. You won’t be happy when you try to get out of your seat. You’ll be tight, sore, stiff, and miserable.

A Lesson Learned the Hard Way

I learned this the hard way after performing the “10 sets of 10 reps” method for my legs. It was early in my personal training career, and I had limited time that day. I squeezed in my workout, made a quick shake, and drank it in the car while I drove to see clients.

It was rush hour, and I sat in my little sports car for an hour before arriving at my first client’s home—right on time. But as I hopped out of the car to take my first step, I practically collapsed! My legs were so heavy and tight that they started seizing up. I was cramping like crazy, and there was no pickle juice in sight.

I crawled to the front door and kindly asked my client for some mineral water. After drowning myself in water and moving my legs a bit, things improved… but for a while, it was agonizing. Lesson learned.

The Importance of Active Recovery

Plan your training wisely. If you’re doing high-volume workouts that cause significant muscle damage, don’t schedule them right before a long drive, flight, or meeting. If you can’t avoid it, there’s a way to “actively” rest while sitting. I mention it on page 12 of Mass Explosion, and I’m doing it right now as I type this: electronic muscle stimulation (EMS).

EMS provides a massaging effect at low intensities, helping remove waste products and deliver nutrients to muscles by increasing local blood flow. This enhances recovery and ultimately improves performance in the gym. Simply attach the electrodes to the muscles you just trained, set the machine to a low-intensity pulsing mode, and sit as long as you like.

Many elite athletes recognize the importance of active recovery. A growing number of professional hockey players, for example, hop on a stationary bike right after games—not to improve conditioning, but to accelerate recovery.

Move to Recover, Not to Train

The key is to move the muscles without fatiguing them. You’re recovering, not training. Keep the intensity low, and start active recovery shortly after your workout. Waiting until the next day is often too late. Find out why tomorrow.