posted Sat, 10/12/2013 - 18:25
1407
How can I better aid in recovery?
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Other than glutamine and maybe bcaa's
What can I do to aid in sore muscles?
When is the best times to take these and how much?
I've been changing up my routine and really been getting my ass kicked in the gym, which is GREAT, I love it but I don't love being sore for 1-3 days after
I'm on no aas
Diet is currently being tweaked but has been good
I drink about a gal a water a day
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RustyhookerHydrate, whey 30-50g right after lifting, stretching to squeeze out lactic acids and the favorite of mine is hot tub. Heat keeps the bloodflow to flush n relax.
One of the major ways to heal sore muscles is electrolyte and vitamin replenishment. When i was training for triathlons I used to drink more than enough water and it still didn't help with total muscle recovery. Over the course of a week I would become for sore an tired no matter how much I ate and re hydrated. So I started replenishing with electrolyte packs and adding supplements like potassium and iron. I have had no issues since when it comes to muscle soreness and fatigue. Good luck brother!
Thru repeated muscular contractions, the muscles accumulate waste byproducts from energy metabolism. Because the muscles are in a slightly contracted state post workout, they are slightly impervious - meaning the removal of these metabolic wastes is reduced. Stretching post workout forces the muscles to relax some, which increases blood flow and helps remove the wastes. Increased bloodflow also brings in nutrient- and oxygen-rich blood to help with recovery.
Now you have to make sure the nutrients are present at the right time. I like to use what the NFPT calls the "force feeding concept".
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/fo...
beyondimportsStretching after lifting, drinking bcaa during workout. Biggest thing is fueling your body with enough nutrients to repair the muscles. Eat more
Stretch the muscle and flood it with blood after its been worked out.
Take BCAA's in 4:1:1: ratio
Take a good quality magnesium supplement
Use a good quality turmeric powder / capsule before and after training [i can guarantee this will produce a subtantial reduction in PWO soreness as its a powerful natural supplements missed by the bodybuilding community]
Personally, I take my BCAA's immediately after my workouts. (EDIT: I must add that I workout twice a day, late morning/early afternoon and evenings, between 5-6 days a week. (Depending on how hard I've pushed myself during the workouts of the week). So the double dosing gives me what I need from the BCAA's).
In regards to sore muscles, I take a hot shower after each workout. One, because of my current cycle, I'm sweating BUCKET LOADS lately so I need to wash down to be clean and secondly, I find the massage setting on the shower head helps to ease away some of the muscle tensions.
Just a personal preference, I like to feel the soreness within the muscle group I have worked. To some degree, it lets me know that I've worked the muscle, the particular area of the muscle and I keep note of which part of the muscle I'm NOT feeling anything in and if it continues to be an area I'm not feeling/working on I change/add an exercise to my workout to address the growth.
But I also learned at a very early stage to my workouts, IF I ache the day after a workout, the following day is going to be a b**ch. The next day SHOULD be like the first day of recovery, (The day after the workout), so I'll know I'm healing and I haven't torn/stretched/injured the particular muscle. (There IS a difference LOL).
Muscle soreness, for me, reminds me I'm alive, Mate.
I do love it, I feel you on that part
I used to hate working out chest and feeling sore in front delt and other body parts too
I worked out shoulders and traps and that's where I feel it only which is good to know i had good isolation
Your chest workouts MAY be just a little heavy, Mate.
You MAY be lifting good clean reps, but just a little too much weight where you have to bring in secondary muscles to get the remaining reps out.
It was a little mistake that I USED to make on a regular basis and I only found the remedy when I was in an off cycle, so my poundages had dropped slightly and I had to pull back on the loading of the plates on the bar. It bugged the hell out of me because it was such a simple solution that was causing me lots of pain. Dropped the weight, strengthened the areas and the poundages became easier to lift again.
Just a thought for you to consider, Mate.
+1 your Deff right bro, gotta focus more on isolation and form, than weight
It's surprising how quickly we forget the basics when we see the bigger plates fitting snugly on our bars, Mate.
And then we question ourselves and place requests such as, "Well I didn't tear the muscle from its tendons and ligaments the other day when I was lifting. Now, somebody hit me with the long metal bar, because this pain HURTSSSSSS" (LOL).
A good Epsom bath always help relieve sore muscles.
nothing just more protein lol.