20 Tips To Actually Influence Your Recovery

[@evangaylor]

Eoin and Fitz this has nothing to do with recovery but thank you for the consistent help that you provide the community. I've been watching since 2019 when I was an undersized 85kg shot putter in high school aspiring to earn a scholarship in college. I've learned so much about training from Sika Strength, but the most important lessons have been your philosophies that also apply to life. I literally hear Eoin's voice in my head saying "don't be a bitch" when it's cold outside, I'm tired, I'm busy, etc. Now I've qualified for NAIA nationals in shot put and I'm on the hunt to All-American. I appreciate you guys and you've always been a great resource I can rely on. I am truly thankful for all the work you put in.

[@sikastrength]

That's AMAZING that you've been listening that long and you feel like the videos made some difference ❤❤ Well done and thank you for making the comment 😊

[@evangaylor]

@@sikastrength Update: had best week of training ever last week with numerous training PB's, but tore adductor at the meet. MRI showed torn hip labrum/impingement. Shoutout to Fitz for the new sports psych vids lol

[@kennethladefoged501]

Can you do a seperate video on static stretching where you get into details when you should do it and the general programming of it?

[@ogmorganfreeman3486]

As a physio who enjoys your guy's content, this video is class. You guys covered a lot of similar things I would advise patients to do when recovering from acute and/or chronic injuries. Liked to hear that you guys recommended PNF stretching in a mobility routine as I, anecdotally, have seen the most results from this kind of facilitated stretching/mobility work. Really concise and well spoken video as always.

[@jimaldo7715]

This is a damn informative presentation. Thank you, guys.

[@paulsohns3930]

Missed the tip of Fitz telling me to eat a fcking banana and go to bed. Great Videos lately. Keep it up 💪🏻

[@TDace25]

Have stretched and foam rolled before trainings and at night almost everyday of 2024 and already notice a major difference in soreness, recovery and mobility. I bought into other peoples opinions it was worthless for too long.

[@LatimusChadimus]

That's exactly what I tell people when it comes to cardio, not the traditional bodybuilding cardio first then lifting which is a bad idea, you should at least get 4 to 6 hours of recovery between lifting and cardio, doing the lifting first but I do tell people that cardio enhances your work capacity which means you can do more in the gym as well as it enhances your recovery between sets and training days which means you can do more more often by using cardio as an active recovery method

[@jacob14163]

Aerobic capacity for recovery and sleep and underrated. It's not fun but it makes such a huge difference with my sleep.

[@aperson6505]

So for static stretching, is it best to wait for later in the day or is it better to leave them for dedicated rest days?

[@jimaldo7715]

Perhaps I missed it, but what is the appropriate post-workout activity instead of static stretching?

[@hiidenkirnu]

@@jimaldo7715 A shower. Even better if you have an access to a sauna.

[@crazycjk]

Sounded to me like there was a lot of emphasis on the intensity of the stretching. My understanding from what was said is that stretching post-workout is fine, but not to a very intense level to try and increase ROM. Leave very intense long stretches for after DOMS subsides.

[@jimaldo7715]

@crazycjk ahhhh, thank you. That's what it sounded like, but I was unsure.

[@crazycjk]

@@jimaldo7715 no problem mate 👍

[@CharlieALeigh]

Probably the best video youve ever done, reminds me of the 5x5 breakdown too.

[@paulsohns3930]

Yes, i’m sure it will accumulate lots of views over time.

[@ryantrotter9561]

i agree with evan above, thank you lads for sharing your knowledge and expertise

[@Yupppi]

European gallon: litre. On more serious note: nice infopack.

[@Shvabicu]

Guys, 1.6g of protein per kg is plenty enough, even 1.4g. Greg Nuckols and Eric Trexler have done a literature review on that. I would increase that on a cut, even just for satiety's sake. Also, foam rolling has cured my piriformis syndrome completely. It's good stuff.

[@rtq1876]

Almost everything you need to know, straight up informative, no bs, you guys are awesome.

[@carpetgymolylifting]

How does nofap scale on this...im sure just about every single dude will be able to do that

[@Shvabicu]

It's a fad. Just abstain from overindulgence in adult content. I'm on a cut, polished the knob before training yesterday and PR'd on almost all exercises.

[@gumshoe1956]

Always good stuff comment.

[@Nemo-nm1ef]

Instructions unclear. Taking Stanozolol.

[@matthewmckee6289]

I imagine that stanozolol is very optimal for recovery.

[@williamgailloux6353]

love these videos!

[@YTesting]

God bless

[@therealforestelf]

I'm always eepy

[@peterkamphuis1822]

Algo

[@MrAlidor]

Excellent 👌

[@LatimusChadimus]

💪💪

[@jambo5936]

If your body is dehydrated you become thirsty, that's how the body works. What is the evidence that forcing yourself to down many more liters of water and going to pee every 30 minutes is better for performance?

[@ianpier16]

What role does bodyfat have in maintaining normal range hormone levels? I was under the impression that the dieting process could affect homeostasis negatively but the process of being lean if you can maintain it without calorie restriction isn't inherently harmful

[@LatimusChadimus]

In case people are wondering why foam rolling and massage work will help with recovery, those methods increase blood flow to the area which definitely helps the area get more nutrients to start rebuilding

[@totallyraw1313]

What's the name of the classic nerd on the right? 😂

[@titsmcghee9869]

The active recovery is a myth tip is interesting. If you guys dont have a video on this could you do one possibly and go in depth on it??

[@reneverheij6938]

I think if you cycle or run at a very low pace it's great for recovery. I'll keep calling that active recovery instead of just another work out since I don't push the pace at all.

[@matthewmckee6289]

It’s pretty simple when you think about it. Intensive activity reduces your recovery as your body halts the healing process in order to use the muscles, and if it’s intense enough it can just accrue more ‘damage’ that needs to be recovered from. The extent of what you should do on rest days is just get blood flow moving, so a walk or super light swim (or any very easy cardio) is completely sufficient.

[@reneverheij6938]

@@matthewmckee6289 100%