What's going on, Beesha's. Welcome to the daily swale podcast. Episode 3334. It is Sunday, June the 22nd, and today's

philosophy, we're talking about recovery. Because today is Sunday, and I just want to reiterate that you need to

manage your fatigue through recovery. Create the foundation of your training protocol with the foundation of recovery.

If you are not recovering enough from whatever training you do, we talk a lot about different

splits, different intensities, different rep ranges. Now, when we discuss things like rep ranges,

you could build muscle from anywhere between five and 30 repetitions. Okay, cool.

Just understand that no matter what you do, no matter what your rep range, no matter what

your intensity, no matter what your volume is, you still have to recover from it in order

to provide that similar intensity the next time so you can progressively overload so you can

make gains.

So understand that no matter what you do, recovery is essential.

Now, whether you have a complete day off, you just do some cardio, you do some mobility,

some club swinging, you go at the beach, you ride a bike, whatever it is, understand that

you're still on your training program. Recovery is part of your training,

but what do I do on a day off? I feel like I need to live a little. It's essential to recover.

So treat your quote off days as your training. It's part of your fucking program. If you have a non-intense

training day, guess what? That's part of your program. You're still on your program. You're not just not going to the gym. You can't train at a 10 all the time. You're going to burn the fuck out. You're not going to recover. You're not going to make progress. Okay? I'm telling you, focus on recovery, no matter what your split is, no matter what your volume is, no matter what

your rep range is, and then tease that out over time. What can you be consistent with? What do you

like? What's the easiest for you to execute? What exercise do you prefer to do? What split do you like?

All that stuff? I'll always talk about pros and cons if we're comparing one to another, but it's all contextual as to what you like to do and what you're able to do. And some people recover faster, some people recover slower, some people are new to the gym, some people are veterans, some people lift tons of weight, some people don't lift a lot of weight. So if you're overloading the body a lot and you've been training for a long time, the intensity is going to be a lot higher.

The load's going to be a lot higher.

And the stress on your body is going to be a lot more. So you generally need less volume. But you still need to adjust the recovery accordingly. And everyone's going to be a little bit different. and the point of this swelosophy is to remind you that you need to focus on what you need

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