Questions tagged [recovery]

The body rebuilding itself after injury or training stimulus.

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6 votes
2 answers
170 views

How to figure out how long to rest in-between workouts?

I'm trying to figure out how to program rest days into my workouts so as to avoid injury. In this video, Dr Stu Mcgill explain, how even if we are working with safe tolerable loads, well under our ...
0 votes
1 answer
100 views

What’s the effect of a full but significantly deferred (vs an immediate/same-day) recovery?

It’s often said that only 30% of one’s gains are made in the gym, while the remaining 70% are made in the bedroom. Last week I ate well, had a pretty heavy workout, and then failed to sleep until the ...
4 votes
1 answer
959 views

Combining squats and deadlifts: do deadlifts on light or heavy squat day?

Currently I'm doing 3 workouts per week: Monday, Wednseday, Friday. There's two workout templates, A and B, which simply alternate. It's basically the StrongLifts 5x5 and Starting Strength approach. ...
5 votes
3 answers
18k views

Is there any benefit to having a sauna after weight lifting?

It certainly feels good, but does it help at all with muscle relaxation and recovery? Or there any dangers with over heating a worked muscle?
0 votes
0 answers
19 views

Running after leg day - good or bad idea? [duplicate]

After I've done a leg day going heavy with squats and/or leg press, is it OK to do a 5-7k run? I find that it's good for my mental health to have a run mixed into my routine, but I wonder if that ...
3 votes
1 answer
134 views

How to find out timing of supercompensation?

Supercompensation refers to the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period (source). One should train ...
9 votes
1 answer
569 views

Do we need contiguous sleep for gains?

We know that sleep is important for gains, but does that sleep need to be contiguous? What if we slept in phases, each time waking up after REM sleep, and then going to bed a couple hours later? Or ...
4 votes
0 answers
67 views

How to think about muscle fatigue?

I'm trying to figure out how to think about Fatigue. A simple model one can start with is that if a muscle is used more, then it's fatigued more. However, suppose one is on leg day and is at the end ...
1 vote
0 answers
25 views

Calf Pain From Running [closed]

I should start by saying that I’m relatively new to running. I have dabbled in the past but I started semi-seriously about 6 months ago to improve my cardio for boxing. I started from about 500m ...
2 votes
1 answer
156 views

Conceptualizing role of recovery in muscle building

I am trying to figure out how to think about recovery when wanting to muscle build. So far I've been going about seven weeks a day, but seeing videos of people like Tom Platz, Mike Mentzer and Dorian ...
0 votes
0 answers
30 views

Is there a “recovery window” (such as there is a protein “feeding window”?

Bob trains really hard and makes several PBs but doesn’t fuel his recovery within the following (approximately) 6 hours with adequate protein. It seems that the common wisdom is that he largely loses ...
5 votes
7 answers
8k views

What exercises can I do to recover my left hand's grip strength?

I recently sprained my left wrist slightly. Since then, I've noticed my grip in my left hand has been significantly reduced. I'd like to regain the grip strength I had in this hand, as I used it ...
0 votes
0 answers
30 views

What would be the effects of exercising (fairly regularly but) only on alternating weeks?

Suppose one goes to the gym and trains five times a week, and then doesn’t go at all, or even exercise very much the next week, before repeating this cycle. What would be the advantages and ...
3 votes
1 answer
120 views

What is the easy, highly effective way to deal with soreness and exhaustion?

On and off over the past years I’ve had some periods of pretty intense exercise and while it can feel really good I sometimes actually rue just how tired, sore and exhausted I can get from such a good ...
4 votes
1 answer
125 views

How to maintain a physical level with sickness

Since I became a parent I'm permanently sick. During the summer it was quite well which means from June until November I wasn't sick once but before June and also since November now I'm sick all the ...
1 vote
2 answers
261 views

Is it a good idea to have some overlap between engaged muscle groups in different exercises?

Is it a good idea to have some overlap between engaged muscle groups in different exercises within a single day? If you do, for example, hip thrusts and then some squat variation, your performance in ...
1 vote
1 answer
325 views

What are the therapeutic effects of 1250nm IR light? [closed]

Some niche biohacking oriented companies make red light therapy lamps emitting a spectrum of 639, 660, 850 & 880 nm light citing a particular authoritative book on the scientifically demonstrated ...
0 votes
1 answer
98 views

Can increasing exercise duration and intensity increase energy levels or overall stamina over time? Are there any known strategies to deal with this?

Background/Context Just over a year ago, I began bicycling. Partially due to the situation at the time and also because I just enjoyed it, I became more or less "addicted" in a way. I first ...
5 votes
2 answers
503 views

Is it possible to ever recover from Chronic IT (iliotibial) Band Problems? [closed]

I have been a runner for nearly 20 years now. In high school, I suffered the occasional IT (ilio-tibial) band injury where it got so tight that even if I tried to run through the pain my speed was ...
1 vote
1 answer
358 views

Why does weight training cause so much more DOMS than even extremely arduous bike rides?

One thing I do not fully grasp is why I have so much more intense Delayed Onset Muscle Soreness ("DOMS") after a bout of weightlifting at the gym during "leg day" versus an equally ...
7 votes
3 answers
366 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
1 vote
3 answers
64 views

Additional exercise to backstroke swimming

I've started backstroke swimming around 3 times a week and want to add just a little strength training to it. The problem with swimming is, that it seems to use so many muscle groups that it seems you ...
1 vote
0 answers
56 views

Training frequency in relation to recovery and soreness

Currently I am training on a 3-day full body workout split. It alternates between two workouts (A/B) with different focus, though every major muscle group is still trained in every workout. I train ...
2 votes
0 answers
57 views

How much time do I have to recover for a football match after intense bicycling for 6 hours as a delivery person?

I am working as a Uber Eats in my bicycle this work is really intense I need to be faster than my competitors with motorbikers, fast for my competitors no take my orders. I really like this job ...
1 vote
1 answer
54 views

How long does it take to see results from increasing psoas flexibility

I'm in physical therapy for tight calves and achilles tendinopathy that is believed to have been caused by a tight psoas. I've been doing the psoas exercises for two weeks and while my hips are more ...
1 vote
1 answer
103 views

Strengthening the ACL graft?

After an ACL injury, there are tons of exercises one can do, but almost all of them seem to focus on the muscles around the graft, and stuff like balance exercises, plyometrics, etc... What about ...
0 votes
3 answers
4k views

Should you massage then stretch or stretch then massage your muscles?

When you're doing both, should you use a roller to massage your muscles first, stretch first, or does it not matter? My routine includes trying to do this twice a day which includes after running, ...
1 vote
1 answer
103 views

Time to full improvement after single workout with strength training

I'm a 29 y/o male starting strength training for the first time. I've done cardio my whole life and there were 3 rules of thumb I had in terms of time expectations: It takes about 4 months after ...
1 vote
1 answer
4k views

Is alternating between push ups and pull ups everyday overtraining?

I've started working out consistently at home for the first time. My workouts include some daily exercises for improving posture (I have rounded shoulders and anterior pelvic tilt) and also some ...
1 vote
0 answers
36 views

Exercises to aid in recovery of trapezius muscle and provide future protection?

My upper back has been susceptible for years to get stiff or spasm when I do any sort of weights, typically for a few days. I've been told that totally resting a sore muscle is not ideal, rather very ...
3 votes
2 answers
156 views

Optimal exercise for reducing inflammation markers

What type of exercise (HIIT, weight lifting, aerobic) is optimal for reducing proinflammatory cytokines (like TNF-alpha) and increasing anti-inflammatory cytokines (like IL-10)? C-reactive protein (or ...
0 votes
1 answer
61 views

What is waste product of muscle synthesis, creating unquenchable thirst?

I know there's an assumption in the question but here's the situation. I'm on a lifting program I really enjoy, based on 3x/week compound barbell movements with progressive overload. I know you have ...
6 votes
1 answer
109 views

How does the timing of the cool-off phase affect the recovery?

When I see descriptions of training sessions there is almost always a warm-up phase, followed by e.g. a HIT unit, and finally a cool-off phase. From my understanding, the warm-up phase would be used ...
6 votes
2 answers
1k views

Can some people just not exercise very much? Do some people become overtrained at typical levels of exercise?

I am very interested in fitness and I have done a lot of training in the past (both cardio and strength). However, I become overtrained very, very easily. When I get overtrained I become extremely ...
1 vote
2 answers
93 views

Does Performing Easier Exercise Reduce Endurance?

Recently, I was injured. Before injury, I would do HIIT workouts that push my body to the limit. I do it regularly (4 or 5 times a week). During injury, I could only do running (around 1km everyday). ...
0 votes
1 answer
180 views

Should I take a break from working out and if so, how long?

Well, I’m just going to be straight forward here. About a month and a half ago, I started working out in my house like every day for about two weeks. Then, I received a lot of work because I’m a ...
0 votes
1 answer
57 views

Is overtraing just an overdose? A bypassable overdose?

The human body works in a way such that small doses of poison can slowly build up resistance to that poison in a progressive manner. But the same poison in quantities too large for the body to process ...
0 votes
1 answer
118 views

Will I benefit from a split routine

About me I'm 15 yo, can do 10 dips, 10 pullups, my max weighted pull up was 22 kg. My routine is the following(it's the Fierce 5 Dumbell Full-Body one): Workout A Split Squat 3x8 (each leg) Bench ...
7 votes
2 answers
3k views

Do I need continuous sleep in order to maximise muscle growth?

I’ve been getting 7-8 hours of sleep every night. However, I occasionally wake up once or twice to go to the toilet (twice is very rare). It’s quite easy for me to get back to sleep, therefore these ...
1 vote
1 answer
155 views

Diet to lose fat while gaining conditioning/strength in martial art

I’m probably at 20% body fat and am trying to lose fat. Simultaneously I am training 4-5x/week in Judo. I’m a beginner. It’s great, but I do get quite fatigued and my muscles are often sore. I’m ...
1 vote
0 answers
59 views

Rehabbing stubborn tendonosis

I've had tricep tendonosis for over 4 years. I've seen numerous physios and put countless hours of my own research into it. Most of my rehab efforts have been with slow tempo / eccentric exercises. ...
1 vote
1 answer
128 views

One-sided lat exercises

After an injury (broken collarbone, shoulder blade and rib) last year I'm trying to get back up to strength. It's several months since I was cleared to resume normal exercise, so this question is ...
3 votes
2 answers
4k views

Taking multivitamin tablets without workout , will it cause any problems ?

I was doing workout last year and was regularly taking multivitamins and whey protein. But now, I am resting after a bone fracture, So I am no regular to Gym. I am not taking meat and heavy foods now ...
2 votes
2 answers
104 views

What are the strengths and weaknesses of shorter bouts of resistance training?

Currently I am assisting in collecting data for a study on movement patterns and coaching at a small fitness facility. The nature of my work does not provide consistent time to train, so I find ...
4 votes
1 answer
146 views

What should you do between short running series?

I am following a training program for a 10 k race with a goal of 40 minutes. It consists on 4 training days during 5 weeks. Weeks are more or less like this: One day for short series (5 x 200 m at 3'...
3 votes
2 answers
215 views

Can you actually lose strength from exercising (for example, if you don't get enough food)?

As far I understand, typical muscle growth from excercise occurs as follows: - cause microdamage in muscles with heavy excercise - microdamage is repaired by your body and a bit of extra muscle tissue ...
0 votes
2 answers
2k views

Which exercises provide an eccentric load to the gluteus minimus?

Which exercises provide an eccentric load to the gluteus minimus? I found exercises that provides eccentric load to the gluteus medius and maximus, but haven't found anything eccentric for the ...
6 votes
5 answers
857 views

How can I best recover for a second strength workout on the same day?

I'd like to do two strength workouts in the same day, one in the morning and one in the afternoon. With this goal in mind, what strategies can I employ throughout the day so that I'm as fresh as ...
14 votes
1 answer
436 views

"Continuous Passive Motion" (CPM) for Joint Healing, Effective? How?

First of all - I expect this question to get very little attention: It's amazing how little attention people who work out seem to give to joint health. Anyway, it seems that moving the joint "...
0 votes
1 answer
51 views

When in the day should I train to optimize Recovery and to limit DOMS?

Assuming that the exercise does not influence the quality and timing of sleep. If I do not sleep much the day before, should I train later in the day.

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