Many experts have touted the benefits of low-intensity strength training following high-intensity work to enhance recovery. This type of training is often referred to as a feeder workout. However, Australian research has shown that while light concentric exercise may temporarily reduce soreness, it does not speed up recovery from muscle damage caused by eccentric exercise.
Research Findings
A study published in Applied Physiology, Nutrition, and Metabolism found that while light concentric exercise (LCE) can temporarily reduce soreness, it does not speed up recovery from eccentric muscle damage (view study here).
In the study, participants performed eccentric elbow flexor exercises, followed by LCE in one arm while the other arm served as a control. While soreness and tenderness temporarily decreased by about 40%, there were no long-term recovery benefits compared to the control group.
The Bottom Line
To enhance recovery after strength training, focus on restoration methods such as:
- Contrast showers
- Salt baths
- Soft-tissue work
- Stretching
- Massage
- Electronic muscle stimulation (EMS)
Rather than relying on feeder workouts, these strategies can help reduce muscle soreness and promote true recovery without interfering with your training progress.
