Without a doubt, branched-chain amino acids (BCAAs) top the list of supplements to take during a workout. BCAAs have a host of research-supported benefits for weight lifters. For example, they can stimulate anabolism and deter catabolism, prevent mental fatigue, and provide energy, endurance, and an increased rate of recovery. Along with their unique anabolic and…
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 light concentric exercise may temporarily reduce soreness, but has no effect on recovery from muscle damage induced by eccentric exercise (see…
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 basically a draining system taking the garbage out. It’s like a garbage disposer in your sink – it takes garbage in from one end and disposes it out…
In strength training, objective measures ultimately determine recovery. If progress has been made, then sufficient recovery has occurred. You’ll know by the first set: An absence of muscle soreness is not mandatory for optimal recovery (see Warren et al., 1999). Still, other useful subjective criteria exist to determine whether you should train on a given…