|01-12-2014, 09:13 AM||#11|
Join Date: Jan 2013
Training Type: Wendler 531
Fav Exercise: The one I'm training
Cardio work on off days pays back huge dividends in the recovery department. Found interval training at high intensity for 20mins works better than doing low intensity for longer duration.
One benefit of training in a nice facility is access to a pool or jacuzzi. The jacuzzi always acted as a natural muscle relaxant which aids in recovery.
Sleep aid; Alteril works great, nothing better than a good nights rest to help recover.
|01-12-2014, 10:46 AM||#12|
Less is More
Join Date: Jan 2010
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
"...strength is built one recovery day at a time..." -OMP
Best PL total: 1020
Real time total: 880 3/31
|01-12-2014, 03:39 PM||#13|
Join Date: Mar 2013
Location: Honea path SC
Training Exp: 7
Training Type: Powerlifting
Fav Exercise: The big 3
Drinking enough water is a biggie for me. It definitely is one of the deciding factor between feeling recovered and not. Also vitamin D3 is possible the greatest supplement I have ever taken for overall energy. I also drink calcium magnesium powder in milk before bed and it puts me in a coma. I also do mobility work when needed.
|01-13-2014, 11:45 AM||#14|
Join Date: Feb 2011
Location: Richmond, VA
Training Exp: 4 years
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Food
I do many of the things mentioned and have come to realize recovery is at least as important as the lifting itself for me as an older lifter.
Another good before bed snack is cottage cheese instead of PB. Lots of Casein (sp?) which is the slower digesting protein.
Only other thing I haven't seen mentioned is stretching and flexibility. Stretching right after an exercise as well in the evening, and often the next morning, help me quite a bit. I like a lot of yoga moves too that I believe are improving my pitiful flexibility.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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