5 Recovery Tricks!

[@AlexLeonidas]

In this video, I share recovery methods primarily used be older lifters. You will often hear these people complaining about their “old man joints”. Despite this, they have still found ways to train hard and acquire incredible gains without experiencing pain. This fact strikes an important question. If enhanced recovery can occur with beat up, older lifters, why not use these methods regardless of age/condition? Improved recovery is always a plus, so start right now! These tricks are NOT essential, but can still help regardless. 0:29 1:40 3:08 4:44 5:58

[@panda-kun7229]

AlphaDestiny Alex please do a shoulder heavy and volume routine workout please. I train shoulders alot but I see minimum results. I'm 17 btw

[@nikolaibelinski960]

AlphaDestiny thank you for this it will really help me in strength and conditioning and powerlifting. And I would like to see a part 2!

[@misterjay4347]

When you say don’t go above 90% does you mean of your one rep maximum or in term of your effort during your workout?

[@stamatisvragas7720]

Is bearmode appearance really hard with narrow/small rib cage?

[@AlexLeonidas]

@Victor Of your 1 rep max, but good point about the workout max since we must factor in autoregulation.

[@lewis5079]

"hit the backside more than the front" Great advice Alex! 😂

[@GR-uc1gq]

"3 to 4 inches is all you need"

[@rhysturner3500]

GR8 m8

[@pstefan4202]

@@GR-uc1gq savage as fuck

[@thydog]

Make sure is full rom

[@isaacs3397]

Who else likes hitting the back more than the front?

[@xavi8780]

Sack So I do and my GF enjoys it as well.

[@bwarner96]

Sack So me too

[@tianarmas1665]

I enjoy performing front exercises better but I still prefer back exercises

[@thydog]

Yes I love to do it with my bros

[@knifetricks4373]

Alex the type of guy who never runs out of good quality content, good job man

[@abudibro200]

The majority of these tips my brother gave me when I started the gym and I remember on the first day we went he said to me “look when you go in here, throw your ego outside the door”. This tip has gone far with me

[@richw76]

Yep I’m 42 and still getting stronger. I’ve probably missed 2 scheduled training sessions in the last 5 years and I perform most of the things suggested. I prefer dynamic stretching type things and deep tissue massage about once every 6 months. Secret is work hard and use moderate volume. You won’t get as strong as possible, but you’ll still be one of the stronger guys in most gyms. 4 me that means 4 workouts per week 60-90 minutes max and if I have time I swim for 30 minutes after squat and deadlift days it’s noticeably helpful.

[@cheesecake9638]

richw76 Yes I feel the biggest thing which is not preached enough is consistency. Seems like you've got a good idea what you on about with the recovery and swimming ect.

[@richw76]

Cheese Cake so I'm not someone that can be hungry all the time, I've found by trial and error. 4 days is perfect for me. Doing 4 days I can eat what I want within reason. Mostly lean protein, fruits and vegetables, but if I want a few gummy bears or a slice or two of pizza with my son, I can rock my 2-4 pack, not bad for 42. Also more days, or do a sheiko style high volume and my muscles actually recover but my joints get beat to hell, and I always tell the young guys, when you're 16 you bend, at 40, you break, and break badly. You may never fully recover. I've done a heavy single once in two years. I wanted to do a 350lb bench, 400lb squat, 550 deadlift by 40. I got two, didn't do the 400lb squat for over a year after. But that's ok, I did it, and next week went back to 8s, 5s, and triples. 😊

[@markkart7674]

Part 2 please

[@johnnespino]

I just want to recover quickly so I can workout again..

[@XRAYPubgMobile]

Ikr. But this is purely about joint recovery, not muscle recovery.

[@Taurus1337]

@@XRAYPubgMobile Nah, the first tip definitely helps muscles

[@TheJacali]

Yeah part 2 please

[@maanbu123]

Please make a part 2 of this! Your advice was fantastic. I would appreciate a second part very much, thank you.

[@herakles6901]

Yes for part 2. My good sir!

[@iAnglesClan2]

How do you train weightlifting when you're doing hard labor work? I go to work 5 days a week for 9-10 hours and I do hard labour work. I dig a lot of trenches for work. I carry a bunch of heavy boxes, bags, pipes, metals, etc. for hours and I basically move up and down ladders, stairs, etc. for hours and hours. By the time I'm home, I'm very tired and I just don't have the necessary energy to workout efficiently. How should I do this?

[@AlexLeonidas]

Maybe it's time to make a video on this.

[@iAnglesClan2]

AlphaDestiny yay

[@andrewgetwin]

Same problem I workout on mornings after 12 hour shift. No recovery.

[@awildgrendel7148]

Good question.

[@markkart7674]

I got the same problem. A full time job 9-10 hours a day carrying heavy objects around and being all day long on my feet walking

[@escanor5054]

Damn bro uploaded this right when I needed this

[@gabrielvarela5]

This video is great! For me going heavy above 90% is super taxing, so I do it a couple times a year to test my strength. I try to build strength by doing volume and explosive reps in certain exercises.

[@johncottini3077]

4 SURE.....PART TWO, THREE AND FOUR!! PLZ

[@Harryspeople]

Really needed this, 23 but im broken like a 90 year old

[@TheJacali]

harry sri dude same surgery city over here 🙄

[@MrPranker247]

Need them cooking tutorials Alex!

[@2jmajjic]

Straps changed my life. I use em on my weighted pull ups and i finally feel my lats, almost as good as on a lat pull down

[@travispepe553]

Yoooo wtf imma try that never thought of it

[@stefnic613]

Pullups light up my lats more than anything else hmm

[@jafarjuneidi7585]

Definitely up for a part 2 🤙

[@esperebrink4629]

Yes make a part 2 video of recovery

[@Pose005]

Yeah, Part 2!

[@brendandillen8044]

This was great alex. It would be awesome if you did a part 2.

[@drewbert6712]

I was just looking for some recovery videos on your channel and got the notification for this upload, thanks for the info

[@AlexLeonidas]

Happy to help brother!

[@patrickstar1439]

If I’m sore from an exercise,I’ll do the same exercise with just the bar the next day to get the blood flowing,it helps..also hot/cold shower

[@alilamrabat2590]

Part 2 is what we need!

[@Luraj7]

Great tips, part 2 would be great!

[@iforgot799]

Yes man ! A part 2

[@DrAdnan]

Your videos are always on point.

[@kaincaleb5925]

Make a part 2, please!

[@noodles_7964]

Part 2 please ! Also can you make a video to fox rounded shoulders and a tight lower back I can’t even bend 90 degrees properly! Thanks alex

[@rdp8148]

Brian's an awesome dude

[@AlexLeonidas]

Absolutely

[@ssj9devil]

The quack sound effect to censor stuff, that put a smile on my face. Thanks Alex :]

[@matthewwells5098]

It's funny, my Deadlift was stuck at around 500-520 for about a year when I was doing deadlifts twice a week from the floor. Decided to do only block pulls on one day, and normal deadlifts the next day. It's been about 5 months since then, and my last meet I did, about 3 weeks ago, I hit 575 at about an 8rpe. I 100% agree with you to not do pulls from the floor more than once a week

[@marks6268]

When you pulled 2x per week did you do the same intensity each day? I was planning on starting but figured that if one day was heavy and another day was lighter(distant variation with lower weight) I wouldn't run into any problems.

[@joshhale7558]

mark 1+1=2

[@matthewwells5098]

mark it varied in intensity and reps kind of like a DUP style approach. Far away from a meet I'll just do straight sets at a moderate intensity, then the closer to the meet I got, I started to work up to a moderately heavy single at about 8rpe, then back off sets

[@krakistophales]

The only caveat I would ad to this is that if you do pull from the floor on the other day in the week, do like RDLs or SLDs with much lower weight. This has massive carryover to the regular pull but won't chew you alive like regular pulls off the floor. If you don't have the flexibility or desire to do those, then definitely block pulls/rack pulls would be excellent, but I would also venture to say that starting those at just below the knee would have optimal carryover to the dead vs. above the knee.

[@VictorMartinez-nv4up]

Yes on Recovery Tricks! Part II

[@romanhinckle7501]

Yes man let’s have a part two🙌

[@alfredotatum53]

Part II please!

[@dave-daveson]

"Older" guy (41 ;) ) here, yes please: Part 2 would be highly welcomed!

[@Tomstaman]

Wrist straps were the biggest thing to benefit my recovery and prevent injury. Before i started using them for all my pressing, I had constant tendinitis in my elbows due to strain on the wrists.

[@emailjwr]

Tomstaman - oh my lord I never thought about this connection. I get low grade pain in my elbow tendons (mostly the one going from elbow toward wrist) after heavy push days. You saying wrist wraps helped prevent that pain?

[@pretzl9554]

+emailjwr I sometimes get symptoms of carpal tunnel and wrist wraps eliminate the pain for me too.

[@Tomstaman]

Its all connected but its not always obvious. I found that wrist curls helped somewhat with the elbow pain, and figured that my wrists were probably the problem. Got some wraps and it immediately fixed my elbow trouble. Worth getting a pair to try mate.

[@TobyKBTY]

Your little note on the trap bar is on point. I'm no freak of nature with my numbers, but the trap bar has helped my strength and gains like nothing else over a period of about a year and I don't experience any pain of discomfort as the days go on.

[@yamagucci4177]

We want a part 2!

[@simonerobledo8198]

Part 2 please! Thank you

[@megatronbee]

What are some exercises that can help me progress to pistol squats?

[@AlexLeonidas]

I'll make some videos on this, stay tuned!

[@GForceIntel]

AlphaDestiny honestly a waste of time.

[@gokublack5620]

Wieghted leg ups, negatives, and try doing them while you're supporting yourself on something, and maybe try it on a higher surface so you dont have to worry about balance

[@SuperUnknownDude]

Started working at UPS and started taking my training a lot more seriously, def needed some recovery tips.

[@sagecat4069]

Part 2 please !!!

[@maxcapacity4423]

Would love to see a Part 2 of this. Also, idk if you have done this already, but a video exclusively about your connective tissue work would be SO beneficial. I've got my programming, exercise selection and other stuff sorted out. But that missing piece of the puzzle (for me and a lot of others) is connective tissue exercises/routine. So that would be great Alex. Thanks for the great content bro!! :)

[@OmarsGym]

Max Capacity great idea ! alex please do one

[@70bruniko]

part 2 absolutely, great stuff, you're becoming by far my favorite fitness youtuber!

[@DCJayhawk57]

I would say for elbow work/prehab as well, don't neglect doing extra light forearm extensor work on your days off. Expand your Hand bands from Iron Mind are great, and Sidewinder Extreme (although pricey) is great on a lighter setting with focus on the extension instead of flexion. Doing band press downs doesn't actually help my occasional elbow pain because my triceps tendons aren't the problem, it's tonic forearm flexors from doing so many heavy pulling movements.

[@tesk1377]

DCJayhawk57 Agreed. And as a fellow guitarist, I double agree.

[@AlexLeonidas]

Absolutely bro.

[@AndromidaOfficial]

I never understood the mentality of not using lifting gear like straps and stuff because in the jungle, there's none of that. You know what else isn't in the jungle? Barbells, plates, racks etc. Using lifting gear is a game changer imo.

[@joshhale7558]

Andromida Official if youre an equppied powerlifter its okay

[@griffinyoung2532]

Andromida Official I prefer doing everything raw because it’s easier to track progress. Like if I were to hit a bench 1rm of 225, you would have to ask, “is that 225 raw or 225 with a slingshot?” or something. Also not using wraps helps me with my grip strength

[@AndromidaOfficial]

Josh Hale If you're competing in raw powerlifting, then I get training without gear cause it's sport specific, but i know recreational lifters with that mentality and I think it's stupid.

[@joshhale7558]

Andromida Official its the other way around lol.....everything in life is done in a raw state.....training with gear carries over to equppied powerlifting more than anything in life so its literally the exact opposite of what you say is true. Training with gear is dumb if youre not going to compete in equpped powerlifting

[@AndromidaOfficial]

Josh Hale you do realize increasing your numbers with gear can increase your raw numbers, right? For example, let's say someone has a reached a 300lb belt-less squat. Then they throw on a belt and work they up to 500 lbs. Their belt-less max isn't going to stay at 300 pounds when their belted is 500. Training equipment doesn't magically add hundreds of pounds to your lifts. Your raw strength will still increase.

[@rxman162]

about time you make a video like this thanks for the advice

[@julianrendon7321]

Ever since I've switched to front squat I haven't felt any pain in my lower back while exercising thanks alex

[@isiahys]

Needed this video man appreciate it👌🏾

[@AlexLeonidas]

Happy to help homie!

[@cheet2062]

Yes part 2, great vidoe

[@benhiley1513]

pt2 plz

[@davidberman8816]

yes great topic, part 2 please

[@mehdioutzguite3824]

Part 2 !! Please

[@guykr10]

Your channel should have a lot more subscribers for the information you give out here

[@arandomzoomer4837]

2:40 on my lower body days I do barbell rows with a wide grip! Can never have too much upper back volume

[@AndrewRobeen]

Perfect timing

[@LumisKnight]

Video came in just in time. I have been experiencing recovery issues for the past month and all my lifts have been going down. Very helpful video.

[@KOOLEE88]

The point you made about doing back work. Thank you so much. In a couple months I'll be at a pretty solid year of training and I just started implementing rows. I needed to hear from someone I looked up to. It makes very common sense but I totally looked over it. Thank you again.

[@alroy8953]

Good stuff Alex. Im 57 and just started pulling of the floor again...with deficit! Im hooked! But now a little bumbd because your saying not more than once a week!?. If i put the belt on for both....would that be ok? One of those days is hex squats . The other is dead lift variation.... Yes please do another recovery video and expand on this. Cheers young fella.

[@mr.potatohead6138]

Al Roy i actually find deficit is easier to recover from, i think less weoght is less taxing on spine therefore less cns fatigue. I've been doing deficit trapbar deadlifts for singles, doubles and triples 4xs a week at about 90% of max effort and at most 7 sets, usually 3-5 sets.. Swithing to conventional deadlift now, same routine and 5.5" deficit- started yesterday. Too soon to tell for sure but seems harder to recover, I'll give it a week or 2.

[@apo75018]

Mr. Potato head 5.5" deficit? Wtf. Of course its hard to recover dude. How do you even get in a powerful position to pull?

[@Iron-Outdoor]

Thanks alex! Please make a part 2!

[@victoriasecret101ful]

Hell yeah, a part two would be awesome

[@Zeroleon]

Part 2 definitely, love this kind of content!

[@ThrowingSpoon]

Definitely need a part two. I just screwed my knee up some how and it hurts to squat even with bodyweight on my left knee as soon as I go below parallel. Thank you for the awesome content as always.

[@Handeee805]

ThrowingSpoon Take couple weeks rest, do slow rdls and stretching quads

[@dlroto]

Make a part 2. And how do you measure for knee sleeves?

[@forzawakeup]

Please do a part 2.

[@Jhev1000]

Part 2, Thanks!

[@matthewbraddy4922]

Hey Alex, grace us with a part 2 brother.

[@geraldfriend256]

Started doing more back than chest as to not get that hunched up shoulders forward posture that those who bench excessively get.Good to know it works from an expert.

[@garystoneking3334]

Great stuff everyday rubber band training. Works for me 65 years old keep up the good information brother God bless have a great day

[@MrCoolguy1632]

Thanks. Really needed this

[@jamesp7935]

Been waiting so long for this

[@knifetricks4373]

One of the best videos ever made for real, if you can make a part 2 you should really make one

[@estebanjacobs5794]

i have a strong back, it grows easily and my chest is lagging, should i use the second tip the other way around?

[@ThePitPony]

I think the level of soft tissue and joint damage incurred over a lifetime of lifting is another factor routed in personal genetics. I see some kids in their 20's on KZbin spending 30 minutes pre workout on foam rollers and doing joint mobility in order to be able to lift.Then i see guys like Mike O'Hearn,who's about 50, perfectly ok. I notice that most of the younger more knackered people have used knee sleeves,wrist wraps etc from day one of training. Is there a connection here? Surely the human body attempts to adapt to stress put on connective tissue/joints,not just muscle fibres? Lifters from the pre steroid era (Reg Park,Marvin Eder,Doug Hepburn etc) seemed to have great longevity and never had as much access to supportive equipment. Drug free people who supply their bodies with the right nutrients seem to last longer due to rarely out-lifting their genetic structure. Food for thought maybe?

[@SWIFTzTrigger]

Interesting point but I think if you are doing high frequency too much stress on the joints is a really bad idea

[@ThePitPony]

Then your programming needs scaling back to a level that you can recover from. High frequency is just one method of training,the idea in any regimen is to stress,recover and adapt. If you train more than you can recover you are,metaphorically speaking,digging a six foot hole and putting four foot of dirt back in. Wearing supportive garb to circument soreness from over reaching makes little sense in this scenario.

[@jineshsoman485]

Mike Otren uses roids with helps with joints. Most guys in 20s might not know that.

[@רמישבתון]

Hell ya wanna part 2

[@Brownstone2004]

Excellent video, part 2 please?...☺️👍🏿

[@bwarner96]

Need part 2

[@konstantinosmavrias3160]

New video on the daileee, fuck yeah!

[@TheTheYawa]

Part 2 is a must!

[@David_Whitney]

Bro, I was motivated by that double body weight bench. I'm on my way to hitting 1. I hit 395 today. I'll compete at 196 in a few weeks. My first comp

[@faizanullahchauhan9866]

Part 2 my mah dude

[@darrenmcnamara1764]

defo want part 2 man

[@iyreshot]

Thanks for the helpful content, as always. I am a beginner lifter, but I use all of these methods!

[@rusty_shovel]

I'd say that equipment if used improperly doesn't necessarily benefit your joint health, etc... If you want grip strength, use your grip, if you don't want to focus on grip, then bring in the straps. Y'feel?

[@Oh-uk5ee]

What do you think the best way to help rotator cuff pain

[@ahmadshafique2018]

part 2 please alex. i have had a problem with my left shoulder for 2 years it is shoulers bursitis ( inflamed bursa ) what would you recommend love to know thnks

[@chrxsv]

Physical therapy 3x a weeks & go on amazon & buy a TENS unit

[@calm7932]

Hey Alex, could you please make a video on lagging body parts and how to address them...I understand im only 8 months in my whole body is not impressive but my shoulders are seriously lagging behind even tho I train them just as much as other body parts.. Any help is appreciated!

[@AlexLeonidas]

Sure thing bro.

[@calm7932]

AlphaDestiny thank you brother!

[@hyflexx603]

need a part 2 dawg. love the vids

[@tendonsondemontime1520]

Bruh I needed this video

[@herculesinwyoming]

Thanks Alex I need all the recovery aid I can get. I'm getting older

[@libertylarry3224]

What is the Nr.1 resource to learn more about connective tissue work?

[@LumisKnight]

Make a part 2

[@crucifixgym]

I am an old man and I incorporate all of these methods. And it's not necessarily that I want to, but in order to keep lifting without a long break due to inability to recover or a possible injury, I have to incorporate these methods. Lastly, get to know some people in their 70s and 80s and imagine yourself lifting at that age, you'd absolutely be doing these types of things, most importantly band work.

[@joulden3]

Hey bro!! Love your content i have been watching you for ptobably close to three years now wow!! I have really been hoping for a bit more of an in depth video on connective tissue, ligaments joints, how to keep everything healthy while doing heavy pulls! Keep up the great work!!! 😄

[@joulden3]

Sorry to hear you think that my friend! I would love to see any articles or info backing up your statement! Always open to new info and advice! 😊

[@versipelio3623]

Block pulls and stiff leged deadlifts cured my lower back pain.

[@AlexLeonidas]

Fantastic Heitor!

[@versipelio3623]

AlphaDestiny thanks to you and Steve Shaw for that bro!

[@kikson7773]

How should i enclude deadstop bench into my workouts? Keep up the good work

[@Lobo513]

Part 2 for sure dude

[@alainerookkitsunev5605]

Just came back from a swim by the lake. I think it's good for my recovery.

[@AlexLeonidas]

For sure bro, swimming is amazing. And the lake does wonders for calming the mind and body

[@alainerookkitsunev5605]

JAffacakeSON BLAHA haha, same here.

[@alainerookkitsunev5605]

AlphaDestiny absolutely!