Awesome!! Nobody talks about recovery online. It's a big issue, most people train way too much. Please do more videos on the recovery literature to raise awareness!!
My 2 🪙🪙s. As an older lifter 40+.. the body gets pretty knotted up. After receiving a full body shiatsu/thai massage post two days I was flexible and was able to do more lifts with ease. There are benefits that may be not accounted for or considered. I think, to be fair with these studies and research that there are many variables.. and the human body has plenty!
Only thing I would have added to this awesome video is the studies that have shown unequivocally that creatine monohydrate or any other form of creatine lowers recovery time as well
yes, probably from a joint stress and psychological arousal perspective. Although I'm not certain that muscular recovery would still require longer time frames 🤔
Some recover faster than others. I have experience for 8 years of training. I never was able to go more often than 4-5 times a week for a longer duration. My average is 3 times a week with a moderate volume. Other friends do 6-7times a week and we are having the same progress. I often try to push it, but everytime I get problems from it (joints or fatigue). It seems like my body doesn´t recover as fast as other people.
The first and second set allow you to burn the most fuel. Later sets are like running with less fuel, so you burn less but you also get more mentally (systemically) tired.
Great stuff! What I’m still trying to figure out though is: how do we know the body doesn’t simply experience a decrease in stimulus as we progress and as a result recover faster? What’s to say the body is getting better at recovering and not us getting worse at stimulating the muscles?
Good question. I think you definitely get better at recovering. But as long as you are implementing progressive overload, you will continue to provide a sufficient stimulus for growth 👍
Hi Peter, what about genetics affecting your recovery ability? Two examples of genes that have been studied in relation to recovery ability are ACTN3 and IL6.
I'm sure genetics would influence recovery, but I don't know to what magnitude. I haven't looked into specific genetics, but just like all other biological traits, there is usually some degree of individual variability 👍
I hit legs legs 1x per week. 6 sets for quads and 5 sets to hamstring. I just stop feeling the soreness (quads only) after 5 days. I just cannot work 2x a week and its my best muscle growth (probably genetics)
Oh my fing god! Someone who is like me I do pull push legs rest pull push And people are like you are a pussy bro thinking Legs are the best part of my body and I CANNOT train more than once a week. I do 3 sets of Squats 3 sets of some presses, and if i am specialising legs then i add 2 sets of extensions. Rdl 3 sets and seated curl 3 sets for squats and im sore for minimum 4-5 days. There is no way i can do legs twice a week!!
Of course. If you trained or played sports earlier what you’ll notice is when you were at teens you can basically go ham everyday and not worry about recovery. As you get older, it doesn’t work like that. That’s just biology and aging. Regardless how conditioned you are, as you age recovery will be longer unless you take anabolics. The content created already knows this and it’s not anecdotes for older people taking longer to recover.
Great content, thanks for being objective and evidence based ✋🏼. One thing I noticed is that most if not all of the studies cited in the video incorporated mostly lower body exercises, whereas it seems that upper body exercises especially those involving joints like shoulder, elbow, wrist and fingers need more recovery time (possibly because of processes that involve synovial fluid, cartilage, etc.), otherwise repetitive movements and disproportionately high volume usually cause injuries in these body parts.
Interesting observation, I haven't noticed that upper body requires more recovery time for me personally. And yes, joint stress is another consideration, but that is a whole different topic to cover
Eh, I feel like it's the opposite. Upper body recovers much faster because you're not lifting as heavy as you do with lower body exercises. When I had a leg injury and only did upper body only, I trained the same upper body muscles every other day for like 2 months. Was fully recovered each workout and progressed a lot. With every last set taken to muscle failure. Meanwhile, there's no way I could do squats, let alone deadlifts every other day.
Isnt cold shower after session shrinking ur gains? It literally counters all your efforts to increase temperature which is one factor of gaining muscles...
not necessarily. I wouldn't say physiological recovery is NEVER a concern - it's just rarely going to be a concern for most lifters performing hypertrophy-style training. Overtraining is not a well-understood phenomenon, but it likely encompasses both physiological and psychological components. Overtraining is very rarely going to be a concern for lifters performing hypertrophy-style training, but other athletes performing extreme volumes of training seem to have a higher likelihood. Check out this video for more detail ruclips.net/video/wcH4a5xl-wU/видео.html
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Awesome!! Nobody talks about recovery online. It's a big issue, most people train way too much. Please do more videos on the recovery literature to raise awareness!!
Yes, I think recovery has a lot of misconception - as it related to lifting. I appreciate the kind donation 🙏
My 2 🪙🪙s. As an older lifter 40+.. the body gets pretty knotted up. After receiving a full body shiatsu/thai massage post two days I was flexible and was able to do more lifts with ease. There are benefits that may be not accounted for or considered. I think, to be fair with these studies and research that there are many variables.. and the human body has plenty!
I believe it. It could be more to do with alleviating joint stress. Thanks for sharing 👍
Depends on how hard one trains (most don't train hard enough, on their phones, also nutrition and sleep.
yes, definitely depends on the volume & intensity of the workout
On their phones, taking selfies etc yes... 🙄
Only thing I would have added to this awesome video is the studies that have shown unequivocally that creatine monohydrate or any other form of creatine lowers recovery time as well
Interesting. I haven't looked into the influence of creatine on recovery, but I'll definitely see what the data says 👍
can you link those studies please. I think you are generalizing and overstating here a bit.
Biggest bullshit I ever heard.
Best way to find out Is take it yourself ,we are not all the same 👍
Excellent content ! Thank you!
no problem 👍
10:30 24-72 hours in most cases.
All I needed. Thanks
Once you get ACTUALLY strong and move big weight you need more than 48 hours, especially if you are older.
yes, probably from a joint stress and psychological arousal perspective. Although I'm not certain that muscular recovery would still require longer time frames 🤔
@FlowHighPerformance1 agreed
What can u do in the mean time? Conditioning and cardio wise? As recovery or parallel goals. “Hybrid athlete” sort of stuff.
@@nikitaw1982 i walk and work on core. Active Rest can be anything along those lines, I believe.
@@nikitaw1982 try swimming
Some recover faster than others. I have experience for 8 years of training. I never was able to go more often than 4-5 times a week for a longer duration. My average is 3 times a week with a moderate volume. Other friends do 6-7times a week and we are having the same progress.
I often try to push it, but everytime I get problems from it (joints or fatigue). It seems like my body doesn´t recover as fast as other people.
yes, I'd assume there would be individual variability - just like all other physiological traits 👍
That is normal, nothing wrong just listen to your body
Does the 1st set cause the most fatigue compared to the 3rd set?
I'd say it probably does - it terms of the ability to repeat performance on subsequent sets 👍
The first and second set allow you to burn the most fuel.
Later sets are like running with less fuel, so you burn less but you also get more mentally (systemically) tired.
My theory is not all sets contribute equally to fatigue, which is why high-frequency training works for some people but not others.
Great stuff! What I’m still trying to figure out though is: how do we know the body doesn’t simply experience a decrease in stimulus as we progress and as a result recover faster?
What’s to say the body is getting better at recovering and not us getting worse at stimulating the muscles?
Good question. I think you definitely get better at recovering. But as long as you are implementing progressive overload, you will continue to provide a sufficient stimulus for growth 👍
Hi Peter, what about genetics affecting your recovery ability? Two examples of genes that have been studied in relation to recovery ability are ACTN3 and IL6.
I'm sure genetics would influence recovery, but I don't know to what magnitude. I haven't looked into specific genetics, but just like all other biological traits, there is usually some degree of individual variability 👍
Also, presumably how much free testosterone one has in circulation will make a difference to recovery time.
I hit legs legs 1x per week. 6 sets for quads and 5 sets to hamstring. I just stop feeling the soreness (quads only) after 5 days. I just cannot work 2x a week and its my best muscle growth (probably genetics)
Oh my fing god!
Someone who is like me
I do pull push legs rest pull push
And people are like you are a pussy bro thinking
Legs are the best part of my body and I CANNOT train more than once a week. I do 3 sets of
Squats 3 sets of some presses, and if i am specialising legs then i add 2 sets of extensions.
Rdl 3 sets and seated curl 3 sets for squats and im sore for minimum 4-5 days. There is no way i can do legs twice a week!!
Great video! Does the recover time vary a lot in different age groups?
I haven't seen evidence for this, but I've heard many anecdotes that older lifters take longer to recover
Of course. If you trained or played sports earlier what you’ll notice is when you were at teens you can basically go ham everyday and not worry about recovery. As you get older, it doesn’t work like that. That’s just biology and aging. Regardless how conditioned you are, as you age recovery will be longer unless you take anabolics. The content created already knows this and it’s not anecdotes for older people taking longer to recover.
2 days is my sweet spot at 48. But my body will let me know if I need more.
Information video.
glad you enjoyed it 💪
Great content, thanks for being objective and evidence based ✋🏼. One thing I noticed is that most if not all of the studies cited in the video incorporated mostly lower body exercises, whereas it seems that upper body exercises especially those involving joints like shoulder, elbow, wrist and fingers need more recovery time (possibly because of processes that involve synovial fluid, cartilage, etc.), otherwise repetitive movements and disproportionately high volume usually cause injuries in these body parts.
Interesting observation, I haven't noticed that upper body requires more recovery time for me personally. And yes, joint stress is another consideration, but that is a whole different topic to cover
Eh, I feel like it's the opposite. Upper body recovers much faster because you're not lifting as heavy as you do with lower body exercises.
When I had a leg injury and only did upper body only, I trained the same upper body muscles every other day for like 2 months. Was fully recovered each workout and progressed a lot. With every last set taken to muscle failure.
Meanwhile, there's no way I could do squats, let alone deadlifts every other day.
I worked out Tuesday and Thursday. Today is Sunday and i still feel beat up😅. Everything hurts😂
10:09
Legend
a additional modality like low intensity cardio would have been interesting if it improves recovery time or not
yes, that would have also been interesting to see
Dorian Yates and Mike Mentzer entered the chat.
Isnt cold shower after session shrinking ur gains? It literally counters all your efforts to increase temperature which is one factor of gaining muscles...
yes, cold water therapy is detrimental to long-term muscle growth
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2-3 days?? I have to force my self to take rest days every other day.. I think it's the iso100 I have 2x a day
It would be nice if you could do a video on hybrid training. I gym 4 times a week, run 3 times, and play tennis twice
Check out these videos
ruclips.net/video/TdlvwQJzLLY/видео.html
ruclips.net/video/Qfl8ni3_WLs/видео.html
If physiological recovery isn't a concern then does that mean over traning doesn't exist??
Correct
Only UNDER-RECOVERY
There's cns fatigue as well
not necessarily. I wouldn't say physiological recovery is NEVER a concern - it's just rarely going to be a concern for most lifters performing hypertrophy-style training. Overtraining is not a well-understood phenomenon, but it likely encompasses both physiological and psychological components. Overtraining is very rarely going to be a concern for lifters performing hypertrophy-style training, but other athletes performing extreme volumes of training seem to have a higher likelihood. Check out this video for more detail ruclips.net/video/wcH4a5xl-wU/видео.html
@@divyansh6574 over exaggerated phenomenon man just be smart with recovery days and you're set
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You must not let the body to adapt at recovering faster. This means you are not progressing.
🤔