Recovery is that phase for the bodybuilders when their muscle grows and get stronger. Quick recovery after training is a key factor after any workout because your muscle fiber starts breaking down during training and is in a catabolic state and if you don’t provide the optimum time for quick recovery of your muscles, It eventually put a negative impact on strength and muscle size. So, all athletes and bodybuilders should make a properly planned recovery program to avail of its peak benefits.
Recovery is really important for bodybuilders because they adopt different training patterns, reps, and vary intensity level that stresses muscle fiber somehow with the change in exercises methods so their muscles fiber definitely need proper recovery time to produce maximum strength and increase in size.
You might have heard the following questions such as
- When muscles are developed?
- Do heavy deadlifts make me strong?
- Do heavy bench press results in muscle gain?
Obviously the answer is no without being focusing on proper recovery.
Following are the variables that contribute to a bodybuilder’s ability to recover from training
1- Individual difference
The different body behaves accordingly in response to lifting weights. You should know what type of training intensity is best suited for your body types such as ectomorph, endomorph, and mesomorph and how much time you need to recover.
Stressor is not all about how harder you work out, in fact, there are lots of other factors that may contribute to stressor such as environmental (hot or cold, humid, outfit, hygiene, training facilities), psychological (depression, illness, age, family problems, etc.), physiological (aging, disease, sleeping disorder, etc.), Anatomical (aging, training duration, training intensity, pattern), etc. You must keep your client motivate if he is facing such kind of problems and must ensure the right training pattern for him.
Back in 1978, exercise scientists in England divided short-term fatigue into two groups: central fatigue and peripheral fatigue.
Fatigue is the state when your energy level decreases and you feel tired. You should keep in mind the training frequency for proper recovery.
4- Nutrition and Supplementation
Right nutrition and supplementation can lead to proper recovery. You should monitor how much calories your client is consuming and burning when working out, also either these come through good sources. You can suggest performance enhancer supplements.
Deload simply means reducing the intensity level. It’s your duty to make sure to tell the importance of deload phase for optimum recovery.
A simple guideline to follow for deloading is less than 70% intensity (lighter weights used) and less than 70% volume (sets and reps) of what is used during a standard training session.
- Volume (sets × reps × weight): Perform 60%–70% of the total workload
- Perform reps in a peak contraction style
- Work on perfecting movement technique
- Deload every 3–6 weeks.
You can’t ignore sleep. Actually, 70 percent of growth hormones are released when you sleep. For better recovery, you must advise your client to sleep properly.
7- Relaxing techniques
The following are the techniques you should include when you choose any training pattern. These techniques actually make blood circulation better and relax your muscles.
- Chiropractic care
Chiropractic is a natural healing system that treats the person rather than focusing on a particular point. In other sense, you can say he corrects the alignment of the full body. He does not apply any drugs and surgery and has the ability to correct the structural imbalances of the body.
We all have heard about massage but how actually does it work. Massage is the procedure of applying certain pressure through some mechanics to soft tissues that help in reducing delayed muscle soreness, increase range of motion and relieve tight muscles.
IFBB pros Ronnie Coleman, Johnnie Jackson, Branch Warren, Cory Matthews, and Stephen Fraizer along with other top bodybuilders and powerlifters would like to prefer deep tissue massage. The aim of deep tissue massage to repair those muscles fiber that breaks during intense training.
- Foam rolling
Foam rolling or SMR works by releasing trigger points because of the principle of autogenic inhibition. No doubt it’s a quiet cheap method to relax your body because of loosening tight muscles after strenuous exercise.
- Epsom salt
A minimum of 10-minute bath with an addition of 200 to 400 grams Epsom salts will reduce inflammation, and it is very relaxing for your muscles. The reason behind this is the presence of magnesium mineral in Epsom salt that is absorbed through the skin. It also helps to regulate blood pressure and prevent water retention.
Performed with a low-geared pulse toward restoration, this can be an effective means to decrease recovery time. The discharge frequency on an EMS unit can range from 1Hz to 9Hz for restorative purposes and should be used for approximately 20 minutes. The elicitation of muscle contraction using electric impulses.
- Contrast baths
It increases local blood circulation by vasodilatation caused by the warm water, followed by vasoconstriction caused by the cold water.
A 2007 study published in The Journal of Science and Medicine in Sport showed contrast water immersion to be a valid method of hastening plasma lactate decrease during recovery after intense anaerobic exercise for both males and females. In 2012, another study confirmed the effectiveness of contrast baths.
Cryotherapy is the method of applying ice for a massage that has been around for more than 300 years. Ice massages assist to decrease inflammation, pain, and cellular metabolism.
A Few Last Words About Quick Recovery after Training
If you want to gain muscle, you need to continually overload your training. and you need proper recovery.
In exercise physiology, the first principle discussed many times is the principle of overload. The more you eager to make yourself bigger and stronger, you have to put more stress on your muscles with heavyweight training. once you train hard your body definitely needs recovery.
As you evolve to an advanced bodybuilder, you may need 20+ sets per body part and have to use extremely intense bodybuilding methods such as drop sets and rest pauses. Although your recovery will improve, it won’t be at the same linear rate that muscle size and strength do.