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!
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, probably from a joint stress and psychological arousal perspective. Although I'm not certain that muscular recovery would still require longer time frames 🤔
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
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 👍
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.
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 👍
Another great video- Tx. Would love to hear your opinion about the relationship between overtraining and inadequate recovery. Are these related? Have you done a video on overtraining- if so please direct me to it. Tx!!
Isnt cold shower after session shrinking ur gains? It literally counters all your efforts to increase temperature which is one factor of gaining muscles...
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.
10:35 False. The bigger you are, the bigger the muscle tissue worked the longer the recovery process. If this was true, what the video says, you would graphically grow faster the bigger you got. This, as everyone who trains knows is not the case. A bodys capacity to recover is genetically and can only be improved upon and not trained to do so. a small guy will recover his pencil thick arms within a day or so after an intense workout due to the fact he did less work(weightxreps) and the total tissue damage is alot smaller whilst a highly trained athlete, powerlifter or bodybuilder, burned to absolute failure takes at least 4 days to a week to recover. It can also be described as, for example 10% of a 120lbs guy needs to recover as compared to a 300lbs athlete. The difference is immense. And as far as kidneys, liver function and metabolism, even on the influence of performance enhancing drugs, do not change very much at all.
@@FlowHighPerformance1 I guess you dont really understand. Take two brothers. They share very similar genetic material and should recover similary. One brother trains for several years and has a physical job. His body has improved to its absolute maximum capacity of which it recovers the training and the damage he opposes it. The other brother has a sedentary job and is not in any physical great shape. His ability to recover is a lot lower than his brothers, but is within his genetic capacity. One day both brothers lifts weights together and tries their one rep max. For ease of imagination, lets say benchpress. The mostly sedentary brother lifts 50kg. And the physically active brother benches 200kgs. Lets say their speed where the same. That means the force production is 4 times greater. The amount of fuel spent, mostly sugars and oxygen is quite a bit more than 4 times that of the weight lifted. The amount of muscle cells recruited for the lift is still 100% in both cases, BUT the time it takes to repair, refuel and the cells to compensate for the training is greater in the physcial brother due to amount of cells being greater numerically. The body of his is used to training and will compensate less due to genetic factors being close to maxed out and maybe a factor of age. The other brother will have a higher spike in metabolism, cell increase and local inflammation due to this new activity. Percentagewise the smaller brother did the most gains. And as you may know "newbie gains" is a real thing and will be experienced by most if not all trainees. Same goes with muscle memory after injury or a longer break. So back to the topic, the smaller guy will repair faster, percentagewise grow more. The larger guy will, even with his improved cardiovascular health only repair as fast as his CNS, kidneys, liver and protein synthesis allows it for. But lets say for imagination he is 50% faster than he is genetically dispositioned. The smaller brother is at a disadvantage but the share volume of damage done is smaller. He will repair faster, replenish faster and active new neurons for his CNS faster. The bigger you get, the longer the process takes. In every case imagionable. Without question. Every time. And this is not something you can in fact disagree upon. Facts do not take notice of your feelings or beliefs. This is genetics and biomechanics. Basic maths and physics where you count forceproduction with speedxmass in a simple vertical plane. Your theory of everything speeding up with size holds absolute no truth in either theoretical or physical plane.
I've had the problem of needing at least 4-5 days break between training days. Not same bodypart but just mere training days as I'm doing 3 split I'd train every bodypart once every two weeks. Have been making gains and progress but veeery slowly. I've been insanely sore for weeks sometimes. Like if I did flys for chest one time I'd feel it even 4 weeks after that. So I'd need to stop doing flys for 6 weeks to recover fully. I've started taking a lot ov supplements a few months ago, like Magnesium, D3, K2, fish oil, zinc, selenium, iodine, and I make my own l.reuteri yoghurt and eat a lot of beef liver now. I've added in Tongkat Ali and Fadogia Agrestis like 2 Months ago. And now holy shit I literally train every other day. My 3 split is done in 7 days now and I never get real mosculesoreness. Also suddenly I'm more flexible besides not stretching regularly. I've been stretching for weeks before just to get a slight improvement and then after stopping for a month everything was back to the old state. Now i haven'T stretched a year and I can go like 3 times as deep as I've been able gefore. I also suddenly get the most raging morning wood in a decade every night. I literally wake up 3-4 times a night because of it. So much energy in general, my brain feels like it got upgraded and other stuff. So I guess I'm doing finally something right. Also for the first time in my life I'm able to lose fat and build muscle at the same time and I've never ever managed to get a 6 pack because I can't lover my bodyfat enough but now it just comes naturally. What I want to say. Most health problems are some kind of deficiency and you have to find out which by experimenting. It took me probably 300-500 hours of watching podcasts and reading reddit and other sites and a year of trying out stuff till I found my equilibrium.
Ehh, I am training every day. Cardio and my calisthenics workout. If it starts to "feel weird", I just change my routine for a day or two. Let it heal a bit. 27YO, spine injury and still pushing through pain. Without working out, I would be in the wheelchair.
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
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 👍
This was incredibly informative, thanks for putting it together.
no problem 👍
10:30 24-72 hours in most cases.
All I needed. Thanks
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... 🙄
On your phones? What else are you going to do during your 3-5 min break between sets?
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
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
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 👍
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 👍
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.
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.
Another great video- Tx. Would love to hear your opinion about the relationship between overtraining and inadequate recovery. Are these related? Have you done a video on overtraining- if so please direct me to it. Tx!!
Here is a video I've made on overtraining
ruclips.net/video/wcH4a5xl-wU/видео.html
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
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!!
Even if youre counting warmup sets, that might me a lot of volume if youre going to muscular failure on those sets
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.
Dorian Yates and Mike Mentzer entered the chat.
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 💪
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
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.
Hi everyone! Miss this line
only OG's know this 🤣
10:09
Legend
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
10:35 False.
The bigger you are, the bigger the muscle tissue worked the longer the recovery process.
If this was true, what the video says, you would graphically grow faster the bigger you got. This, as everyone who trains knows is not the case.
A bodys capacity to recover is genetically and can only be improved upon and not trained to do so.
a small guy will recover his pencil thick arms within a day or so after an intense workout due to the fact he did less work(weightxreps) and the total tissue damage is alot smaller whilst a highly trained athlete, powerlifter or bodybuilder, burned to absolute failure takes at least 4 days to a week to recover.
It can also be described as, for example 10% of a 120lbs guy needs to recover as compared to a 300lbs athlete. The difference is immense. And as far as kidneys, liver function and metabolism, even on the influence of performance enhancing drugs, do not change very much at all.
Agree to disagree 🤝
@@FlowHighPerformance1 I guess you dont really understand. Take two brothers. They share very similar genetic material and should recover similary. One brother trains for several years and has a physical job. His body has improved to its absolute maximum capacity of which it recovers the training and the damage he opposes it. The other brother has a sedentary job and is not in any physical great shape. His ability to recover is a lot lower than his brothers, but is within his genetic capacity.
One day both brothers lifts weights together and tries their one rep max. For ease of imagination, lets say benchpress.
The mostly sedentary brother lifts 50kg. And the physically active brother benches 200kgs.
Lets say their speed where the same.
That means the force production is 4 times greater. The amount of fuel spent, mostly sugars and oxygen is quite a bit more than 4 times that of the weight lifted.
The amount of muscle cells recruited for the lift is still 100% in both cases, BUT the time it takes to repair, refuel and the cells to compensate for the training is greater in the physcial brother due to amount of cells being greater numerically.
The body of his is used to training and will compensate less due to genetic factors being close to maxed out and maybe a factor of age. The other brother will have a higher spike in metabolism, cell increase and local inflammation due to this new activity. Percentagewise the smaller brother did the most gains. And as you may know "newbie gains" is a real thing and will be experienced by most if not all trainees. Same goes with muscle memory after injury or a longer break.
So back to the topic, the smaller guy will repair faster, percentagewise grow more. The larger guy will, even with his improved cardiovascular health only repair as fast as his CNS, kidneys, liver and protein synthesis allows it for. But lets say for imagination he is 50% faster than he is genetically dispositioned. The smaller brother is at a disadvantage but the share volume of damage done is smaller. He will repair faster, replenish faster and active new neurons for his CNS faster.
The bigger you get, the longer the process takes. In every case imagionable. Without question. Every time.
And this is not something you can in fact disagree upon. Facts do not take notice of your feelings or beliefs. This is genetics and biomechanics. Basic maths and physics where you count forceproduction with speedxmass in a simple vertical plane.
Your theory of everything speeding up with size holds absolute no truth in either theoretical or physical plane.
I worked out Tuesday and Thursday. Today is Sunday and i still feel beat up😅. Everything hurts😂
I've had the problem of needing at least 4-5 days break between training days. Not same bodypart but just mere training days as I'm doing 3 split I'd train every bodypart once every two weeks. Have been making gains and progress but veeery slowly. I've been insanely sore for weeks sometimes. Like if I did flys for chest one time I'd feel it even 4 weeks after that. So I'd need to stop doing flys for 6 weeks to recover fully. I've started taking a lot ov supplements a few months ago, like Magnesium, D3, K2, fish oil, zinc, selenium, iodine, and I make my own l.reuteri yoghurt and eat a lot of beef liver now. I've added in Tongkat Ali and Fadogia Agrestis like 2 Months ago. And now holy shit I literally train every other day. My 3 split is done in 7 days now and I never get real mosculesoreness. Also suddenly I'm more flexible besides not stretching regularly. I've been stretching for weeks before just to get a slight improvement and then after stopping for a month everything was back to the old state. Now i haven'T stretched a year and I can go like 3 times as deep as I've been able gefore. I also suddenly get the most raging morning wood in a decade every night. I literally wake up 3-4 times a night because of it. So much energy in general, my brain feels like it got upgraded and other stuff. So I guess I'm doing finally something right. Also for the first time in my life I'm able to lose fat and build muscle at the same time and I've never ever managed to get a 6 pack because I can't lover my bodyfat enough but now it just comes naturally.
What I want to say. Most health problems are some kind of deficiency and you have to find out which by experimenting. It took me probably 300-500 hours of watching podcasts and reading reddit and other sites and a year of trying out stuff till I found my equilibrium.
2-3 mins
Ehh, I am training every day. Cardio and my calisthenics workout. If it starts to "feel weird", I just change my routine for a day or two. Let it heal a bit. 27YO, spine injury and still pushing through pain. Without working out, I would be in the wheelchair.
❤❤
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
Less sleep mens less testosterone in a long terms protein intake and sleep Will improwe your recovery and overal performance
❤🎉
You must not let the body to adapt at recovering faster. This means you are not progressing.
🤔