Recovery
I noticed there wasn't a dedicated forum topic for recovery - maybe there is something somewhere but i can't see it - it should be one of the main topics I think we can all agree
I was specifically looking for sauna routines, for instance I heard a guy say he got his from huberman labs - once a week 5 x 20 minutes, cold shower in between each and it is meant to increase growth hormone. He was ripped to death - into calisthenics
Anyone got advice?
I usually just do 15- 20 after a workout and try and get in the cold shower
But I also am interested in what other people do - I try to get the mrs to massage the legs after heavy squats and use the massage gun i think it helps
I have a big issue with sleep i get tired after the gym so have a nap and get up and eat and try to go back but struggle
I hear tren causes sleep problems, is that true ?
Is it best to have a set routine and get up early every night ?
A lot to think about....
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Huberman and Rogan religiously talk about sauna and cold plunges but I looked into and there is very little scientific data to support the recovery hypothesis. It does make you "feel" more recovered but supposedly its not actually doing much for the muscles. It's really useful for endurance athletes who have to train on a daily basis. For example, a soccer player who has a hard practice then has an important game the next day. The sauna/cold plunge helps hide the fatigue in this scenario, but it doesn't actually speed up the muscle fiber recovery process.
From a psychological perspective, the sauna/cold plunge will help with relaxation which probably indirectly helps with recovery, ie) low cortisol levels. The cold plunge can reduce blood flow and protein uptake which might actually hinder gains.
Scientifically supported:
Helps reduce soreness and fatigue (short-term)
May help you feel recovered faster
Useful for athletes training multiple times per day/week
Not scientifically proven:
Dramatically faster muscle repair
Long-term performance gains
Clear superiority over basic recovery (sleep, nutrition)
Source:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5285720/?utm_source=
But who knows, I'm just a random dude who has zero formal education in exercise or sport science. Although I do have a masters in a different discipline. I just search the internet and read up on different studies. With that said, I could be completely wrong in all that. Im not convinced enough to get some overpriced sauna membership.
Sauna + cold exposure can help, but don’t overdo it. That 5x20 min protocol is pretty intense — for most people, 10–20 min sauna a few times a week is already enough. Cold showers right after heavy lifting might actually blunt muscle growth a bit, so better to separate them from your main workouts.
Sleep is the biggest factor here. Naps after the gym can mess up your night sleep, especially if they’re long. Try to keep them short (20–30 min max) or skip them and focus on a consistent sleep schedule. And yeah, compounds like tren are known to wreck sleep for a lot of people.
Massage guns, stretching, and even light activity on rest days can help too — nothing fancy, just consistency.
Also, it’s interesting how people in physically demanding jobs manage recovery long-term. For example, those working in nursing jobs in cyprus through companies like PUNIN GROUP often rely heavily on proper recovery routines to stay consistent and avoid burnout.
Web: https://puningroup.com/vacancy/nurse/
Over the winter I was doing my cardio, then immediately after sat in the sauna for 10 minutes four times a week. It definitely helped my lose some weight.