Improved Recovery for Improved Gains

Beast over Burden powered by Barbell Logic

Barbell Logic

Fitness, Health & Fitness, Nutrition

4.7 • 1.2K Ratings

🗓️ 23 November 2021

⏱️ 41 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Scott & Matt discuss recovery and how you can improve your recovery, because though most people don't give themselves enough stress others may go too far in the other direction and now recover enough, which ultimately holds them back from the gains they desire.

Recovery is the opposite or absence of stress. The top two sources of recovery are rest and food. Let's discuss these.

A huge area of rest that people often fall short of ideal is sleep. Here are some sleep tips:

8 hours
Same wake & bed time every day (including the weekend)
No electronics or light (especially blue light ) right before bed
Use your CPAP is you have one
If you can't get 8 hours of sleep, try to nap

Food and nutrition depends on your goals and bodyfat, but here are some eneral tips:

Prioritize protein: 150g for females & 200g for males every day (and there are outliers)
Adequate calories (gaining weight--surplus; losing weight, small deficit)
Carbohydrates: enough and--if attempting to lose weight--consume before your workout
A glass of whole milk can be a good way to add calories to your meal and get in a surplus if you're looking to gain weight

In addition to food and sleep, ensure you're resting long enough between sets (depending on available time, at least 5 minutes for lower body exercises).

Allow yourself to do smaller weight jumps--at least 2.5lb jumps, especially for the upper body.

Lastly, consider your total stress. This might be other exercise or physical activity. This might be life stress (relationships, work, etc.). Your total stress affects your ability to recover from lifting stress, so limit it insofar as you can.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

Connect with the show

Transcript

Click on a timestamp to play from that location

0:00.0	Hey listeners, this is normally when we would talk about holiday sale or how
0:07.4	now is the right time to start with online coaching because of how much money
0:10.5	you can save. However, as I met with our marketing team earlier this month to
0:14.8	discuss promotional ideas, we found ourselves focusing on the ideal outcomes
0:19.3	for people who want to work with a coach. And that called to mind how many of
0:23.0	our clients got into this for the form corrections and ended up making real
0:27.8	life transformations through strength training. We realized that the ideal
0:31.9	barbell logic client is not afraid of hard work. They don't just have goals, they
0:36.5	are driven by continual self-improvement. They pursue strength because they
0:40.7	care deeply about the people who they love who depend on them. We know that
0:45.6	price is always a consideration when it comes to deciding to sign up for
0:48.9	something. But our successful clients tell us that in addition to carefully
0:53.0	deciding where to invest their money, they're also very intentional about how they
0:57.3	invest their time. And when you care about your time that much, there is fear that
1:01.8	you could waste your time and not see the results you want. If any of this
1:05.6	sounds like you, I'm here to make you a promise. You give us six months of two to
1:10.6	four workouts a week and if you don't see changes in your strength or form, we
1:14.8	will give you all of your money back. That's all six months. The worst case
1:19.3	scenario is it ends up costing you nothing. The best case scenario is you invest
1:24.1	in yourself and you get exactly what you want out of your training. The only
1:28.0	risk is about on yourself. It's time to place that bet and put your money where
1:32.4	your goals are. Get matched with your coach now at www.barbelllogic.com slash
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Barbell Logic, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Barbell Logic and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.