Looking for a way to enhance your recovery after weight training? Try taking a sauna! Adding a 20- to 30-minute sauna session after your workout can provide a host of benefits—especially during a deset week, when training volume is intentionally reduced to set up a bigger peak the following week. Since workouts are shorter during…
Are you looking to maximize your gains from muscle strength, power, or hypertrophy training? It may be time to rethink the traditional post-workout ice bath. Dr. Nick Tiller has shed light on why this popular recovery practice could actually be holding you back (Twitter link). Let’s explore the evidence and then point you toward a…
Here’s a tip that may sound unusual at first but can be surprisingly effective:Take your pre-workout supplements after your workout, too. That’s right—doubling up on your pre-workout stack can boost not just performance, but also recovery. This strategy comes from insights shared by Stan “The Rhino” Efferding and strength coach Christian Thibaudeau. Here’s how it…
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….
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…
If you think the anti-ice movement is gaining steam, you’re right! Here’s a recent study on the topic: Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation?Yamane M, Ohnishi N, Matsumoto T. Int J Sports Med. 2015 Mar 11. This study examined the effects of regular post-exercise cold application on muscular and vascular adaptations induced…
Earthing and napping are two powerful ways to enhance post-workout recovery—no supplements required. Earthing, or connecting your body to the earth, helps neutralize free radicals and regulate cortisol levels, while napping triggers a spike in growth hormone, jumpstarting muscle repair. Combining both, such as by using Earthing bed sheets, can amplify these effects. I’ve used…