How Long Does it Take to Recover From a Workout?

[@Conqueror92_]

Awesome!! Nobody talks about recovery online. It's a big issue, most people train way too much. Please do more videos on the recovery literature to raise awareness!!

[@jeffreywingham5302]

Depends on how hard one trains (most don't train hard enough, on their phones, also nutrition and sleep.

[@FlowHighPerformance1]

yes, definitely depends on the volume & intensity of the workout

[@TheFoxracing666]

Only thing I would have added to this awesome video is the studies that have shown unequivocally that creatine monohydrate or any other form of creatine lowers recovery time as well

[@FlowHighPerformance1]

Interesting. I haven't looked into the influence of creatine on recovery, but I'll definitely see what the data says 👍

[@dancingduck]

My 2 🪙🪙s. As an older lifter 40+.. the body gets pretty knotted up. After receiving a full body shiatsu/thai massage post two days I was flexible and was able to do more lifts with ease. There are benefits that may be not accounted for or considered. I think, to be fair with these studies and research that there are many variables.. and the human body has plenty!

[@FlowHighPerformance1]

I believe it. It could be more to do with alleviating joint stress. Thanks for sharing 👍

[@andringiacomelli]

a additional modality like low intensity cardio would have been interesting if it improves recovery time or not

[@FlowHighPerformance1]

yes, that would have also been interesting to see

[@ayaxsoccer25]

Great stuff! What I’m still trying to figure out though is: how do we know the body doesn’t simply experience a decrease in stimulus as we progress and as a result recover faster? What’s to say the body is getting better at recovering and not us getting worse at stimulating the muscles?

[@FlowHighPerformance1]

Good question. I think you definitely get better at recovering. But as long as you are implementing progressive overload, you will continue to provide a sufficient stimulus for growth 👍

[@kennyt3]

Hi Peter, what about genetics affecting your recovery ability? Two examples of genes that have been studied in relation to recovery ability are ACTN3 and IL6.

[@gordzhao]

Great video! Does the recover time vary a lot in different age groups?

[@FlowHighPerformance1]

I haven't seen evidence for this, but I've heard many anecdotes that older lifters take longer to recover

[@Nick-cq7bz]

Some recover faster than others. I have experience for 8 years of training. I never was able to go more often than 4-5 times a week for a longer duration. My average is 3 times a week with a moderate volume. Other friends do 6-7times a week and we are having the same progress. I often try to push it, but everytime I get problems from it (joints or fatigue). It seems like my body doesn´t recover as fast as other people.

[@kennyt3]

Does the 1st set cause the most fatigue compared to the 3rd set?

[@FlowHighPerformance1]

I'd say it probably does - it terms of the ability to repeat performance on subsequent sets 👍

[@JessicaMorgani]

The first and second set allow you to burn the most fuel. Later sets are like running with less fuel, so you burn less but you also get more mentally (systemically) tired.

[@kennyt3]

My theory is not all sets contribute equally to fatigue, which is why high-frequency training works for some people but not others.

[@stevenasser368]

Excellent content ! Thank you!

[@FlowHighPerformance1]

no problem 👍

[@Thiswillalsochange.]

Information video.

[@FlowHighPerformance1]

glad you enjoyed it 💪

[@HakuCell]

10:09

[@youtubesucks8024]

Legend

[@Sonic_1000]

Once you get ACTUALLY strong and move big weight you need more than 48 hours, especially if you are older.

[@FlowHighPerformance1]

yes, probably from a joint stress and psychological arousal perspective. Although I'm not certain that muscular recovery would still require longer time frames 🤔

[@Sonic_1000]

@FlowHighPerformance1 agreed

[@nikitaw1982]

What can u do in the mean time? Conditioning and cardio wise? As recovery or parallel goals. “Hybrid athlete” sort of stuff.

[@Sonic_1000]

@@nikitaw1982 i walk and work on core. Active Rest can be anything along those lines, I believe.

[@michaelkun1594]

@@nikitaw1982 try swimming

[@airigone1257]

2-3 days?? I have to force my self to take rest days every other day.. I think it's the iso100 I have 2x a day

[@ap80shg]

It would be nice if you could do a video on hybrid training. I gym 4 times a week, run 3 times, and play tennis twice

[@FlowHighPerformance1]

Check out these videos kzbin.info/www/bejne/ipXPp6qHf99_grs kzbin.info/www/bejne/h5fPaaGfaMSKgtU

[@combatcritique]

If physiological recovery isn't a concern then does that mean over traning doesn't exist??

[@G.Bfit.93]

Correct

[@G.Bfit.93]

Only UNDER-RECOVERY

[@divyansh6574]

There's cns fatigue as well

[@FlowHighPerformance1]

not necessarily. I wouldn't say physiological recovery is NEVER a concern - it's just rarely going to be a concern for most lifters performing hypertrophy-style training. Overtraining is not a well-understood phenomenon, but it likely encompasses both physiological and psychological components. Overtraining is very rarely going to be a concern for lifters performing hypertrophy-style training, but other athletes performing extreme volumes of training seem to have a higher likelihood. Check out this video for more detail kzbin.info/www/bejne/rZSrZZRrrdFgrbc

[@G.Bfit.93]

@@divyansh6574 over exaggerated phenomenon man just be smart with recovery days and you're set

[@homayoonf]

Great content, thanks for being objective and evidence based ✋🏼. One thing I noticed is that most if not all of the studies cited in the video incorporated mostly lower body exercises, whereas it seems that upper body exercises especially those involving joints like shoulder, elbow, wrist and fingers need more recovery time (possibly because of processes that involve synovial fluid, cartilage, etc.), otherwise repetitive movements and disproportionately high volume usually cause injuries in these body parts.

[@FlowHighPerformance1]

Interesting observation, I haven't noticed that upper body requires more recovery time for me personally. And yes, joint stress is another consideration, but that is a whole different topic to cover

[@MrHadane]

Eh, I feel like it's the opposite. Upper body recovers much faster because you're not lifting as heavy as you do with lower body exercises. When I had a leg injury and only did upper body only, I trained the same upper body muscles every other day for like 2 months. Was fully recovered each workout and progressed a lot. With every last set taken to muscle failure. Meanwhile, there's no way I could do squats, let alone deadlifts every other day.

[@wisleymarcos52]

❤🎉