|
Post by osu122975 on Jan 23, 2013 9:38:56 GMT -5
I just turned 37 this past month. I think the everyday training has begun to catch up w/ me.
I stated in my training log that two weeks ago I could only budge 405 a few inches off the floor. I felt drained and beat up. My back and knees were achin' like never before.
I took two weeks off from any squatting or deadlifting. This past Monday I decided to pull again. This time 405 went up like a rocket. I never moved 405 that fast before.
So I began to think - "Maybe I just need more recovery". I've always played around w/ my training to see what seems to benefit me the most.
So for the next month or so I'm thinking of scaling back to two bench days and one squat or DL day each week and focus on recovery to see what happens.
My question is this: Do you use any type of recovery methods? If so, what do you do?
I've read a lot about recovery methods (contrast showers, ART, protein intake, sleep, foam rolling, etc.). It just seems to me the best recovery is just rest and proper nutrition.
Thanks for any input you all have. I greatly appreciate your input.
|
|
|
Post by Ryan on Jan 23, 2013 9:44:27 GMT -5
For me, foam rolling, mobility and static hold stretching seems to do them job.
|
|
|
Post by crazy on Jan 23, 2013 10:43:37 GMT -5
Recovery has been the MAJOR problem that I have. Being 47, I have limited any heavy workouts to once every two weeks... If I go heavier more than that, I plateau and even decrease in strength.
Ultimately, it is a struggle for me to "pay attention" to my body and back off. The more I do this, I make gains.
500/340/595
|
|
|
Post by dbunch on Jan 23, 2013 15:26:15 GMT -5
I’m with Crazy, at 48 I just listen to my body. If I’m starting to feel aches and pains beyond normal I’ll either take a break or lighten up my workload maybe trade out some lifting for conditioning. “Working through the pain”, not so much anymore. If it doesn’t feel right I quit.
I roll before and after a workout and I’ve fund that drinking lots of water seems to help my joints no hurt as much – I think most people go through life in some state of dehydration because they just don’t drink enough water.
I’m also a big believer in preventive medicine. I roll before and after training and I visit my chiropractor 3 to 4 time a year for “tune-ups” and then as needed beyond that. I also found a doctor who does general medicine but has a background in sports medicine. I get a physical semi-annually. I’ve explained to him about “my hobbies” he spends a little more time looking at my joint and ROM.
|
|
|
Post by Rosario-546 on Jan 23, 2013 19:21:55 GMT -5
I typically just switch up the movements.
|
|
|
Post by zekester on Jan 24, 2013 9:11:18 GMT -5
For me recovery has been about rest {I dont often lift 2 days in a row}, reducing the frequency of 90%+ lifting {not by much, I work a lot in the 80-85% range with rep challenges}. I also at times will do heavy & accessory work on one bench day and all supplemental work on the 2nd bench day... And stretching/re-hab work {Im 54}...
|
|
|
Post by Deleted on Jan 25, 2013 21:47:22 GMT -5
after gym. i usually massage my muscles in the shower with warm water. at home
|
|
|
Post by mikefrost on Jan 26, 2013 22:16:44 GMT -5
after gym. i usually massage my muscles in the shower with warm water. at home Same here, not quite massage but similar. I have a "power shake" after every workout. This usually varies but currently it is 2 scoops whey, 1 huge spoon full of vanilla greek yogurt, 10g creatine, 7 blackberries, water. Blend it then while drinking take Omega 3 fish capsules(2-4) I always try to get 8+ hours sleep. I find walking helps get the blood flowing on non-workout days.
|
|
|
Post by George on Jan 29, 2013 23:20:03 GMT -5
I used to love taking contrast showers (hot and cold)...then they installed water meters. I lost my spa.
Mike: I'm drinking a similar shake right now. I use two cups of frozen mixed berries, an orange, 1 cup of plain yogurt, 1 cup milk and drizzle some honey before blending. If there would have been bananas or something else I would have thrown it in.
|
|
|
Post by mikefrost on Jan 30, 2013 16:56:46 GMT -5
Sounds like a tasty shake George. Never thought of adding honey. You ever use Greek Yogurt? Its alot higher in protein. Personally I don't like the taste as much but once its blended you can't tell. I use vanilla as it universally tastes good with all fruit.
|
|
|
Post by osu122975 on Jan 30, 2013 20:52:23 GMT -5
For shakes - I like berries or bananas, waxy maize, protein blend and add peanut butter sometimes.
I started foam rolling a lot more lately and my body feels much looser. Taking an epsom salt bath every once in a while along w/ contrast showers. I take fish oil pills and glucosomine/chondroiton supplement as well. It all seems to help, particularly the foam rolling. Not doing squat/DL as often has also been a huge help. I may start swimming once a week at the local YMCA when I get the chance. Hitting the treadmill at 3mph a few times a week is a big help as well.
I use it all!!!!
|
|
|
Post by George on Jan 31, 2013 0:51:03 GMT -5
Mike: I remember eyeing the Greek (Oikos or something like that), but settled on the plain Great Value brand. I'll do some more label comparing, but the "budget me" must have been happy...lol.
I get four shakes from one 32oz container, and with the lengthy expiration date I usually buy four or five at a time. To keep the wife supportive of my athletic endeavors, I try to keep it cheap...lol. Walmart sells large bags of Wyman's mixed frozen berries (3lbs) that are about ten bucks a pop, but one bag usually covers 6-7 smoothies. I like it because two cups worth of the frozen berries makes the drink super thick and cold without needing ice. (Slightly less than a frosty when first done).
I still have not mastered the protein shake. Today I threw two bananas, 8oz of milk, a scoop of chocolate protein powder and two tsp of peanut butter. Its functional and not bad, but not delicious. Then again, all smoothies tend to have that smoothie taste. Mix a few things that are individually unique compared to another mixture of three different things and they still seem similar.
|
|
|
Post by mikefrost on Jan 31, 2013 16:45:12 GMT -5
I hear you George. My wife and I always budget for my protein needs lol. I get my frozen fruit at Walmart and Costco. I agree on the taste some are better then others lol. I've found cantaloupe to mix decent and balance crappy taste sometimes. Cantaloupe are usually on sale somewhere.
|
|
|
Post by zekester on Jan 31, 2013 18:17:38 GMT -5
chocolate syrup will fix your chocolate shake
|
|
|
Post by George on Jan 31, 2013 23:13:13 GMT -5
Zek: I thought that, but chocolate syrup is like water to my kids...all three of them consider it a breakfast staple. If the bottles light and I'm that guy, I will hear about it from all four. We need a Sams Club membership and cases.
|
|
|
Post by zekester on Feb 1, 2013 0:11:19 GMT -5
a little bit of Koolaid, also helps flavor those grape & orange flavored drinks...Of course Kooliad may be your kids lunch staple...lol...
|
|
|
Post by bblackstone on Feb 20, 2013 23:08:16 GMT -5
I just turned 37 this past month. I think the everyday training has begun to catch up w/ me. I stated in my training log that two weeks ago I could only budge 405 a few inches off the floor. I felt drained and beat up. My back and knees were achin' like never before. I took two weeks off from any squatting or deadlifting. This past Monday I decided to pull again. This time 405 went up like a rocket. I never moved 405 that fast before. So I began to think - "Maybe I just need more recovery". I've always played around w/ my training to see what seems to benefit me the most. So for the next month or so I'm thinking of scaling back to two bench days and one squat or DL day each week and focus on recovery to see what happens. My question is this: Do you use any type of recovery methods? If so, what do you do? I've read a lot about recovery methods (contrast showers, ART, protein intake, sleep, foam rolling, etc.). It just seems to me the best recovery is just rest and proper nutrition. Thanks for any input you all have. I greatly appreciate your input. Also remember muscle memory. Try to shock the muscles your working on more often. Plus a week of now and then does not hurt. What I do to keep my habits on rest weeks. I just hit the mouse wheel and abs. Keeps you from getting in the habit of not being in the habit of going to the gym.
|
|
|
Post by Deleted on Feb 25, 2013 14:27:31 GMT -5
I don't take any recovery. If for some reason I take 2 or 3 days off I loose all my power and have to start all over again. I bench and never to failure which might be why I don't need recovery. My 1 rm was 303. I took a week off and could not lift 225. I'm back now to 255, I bench only and I'm 71
|
|
|
Post by crazy on Feb 25, 2013 15:59:43 GMT -5
wow!
|
|