The BEST Ways to Recover From Training

There are 2 proven ways to recover from training and therefore get bigger/stronger.

  1. Sleep 7+ sound hours every night (restless/disturbed sleep isn’t optimal for recovery)
  2. Eat enough/proper nutrition daily i.e. 2g/lb bodyweight (BW) of carbohydrates, 1g/lb BW of protein, .5g/lb BW of fat

If you’re sleeping and eating enough, you WILL get bigger and stronger. Some signs you AREN’T recovering include:

  1. Exercise weights haven’t increased in several weeks-months
  2. No increase in BW over the course of several weeks-months
  3. No improvement of body composition for several weeks-months. (Body composition improvement=BW stayed constant but body fat % decreased via decrease in waist circumference or 3 site caliper measurement)
  4. Lack of interest to train
  5. Anxiety for upcoming workouts

Any other forms of recovery can be helpul if you find them to be relaxing. E.g. massage, foam rolling, hot/cold baths, etc. However, these should NOT be the main forms of recovery in your training. Progress is made by sleeping and eating properly. Sleeping and eating properly are the main entree while massage, foam rolling, etc. are the dessert. Hopefully this information gets you back on track to making gains!