Recovery techniques that work

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Күн бұрын

Пікірлер: 22

@inneraesthetics 2 ай бұрын

🎯 Key points for quick navigation: 00:00:14 *💪 Muscle gains occur during recovery, not the workout itself, so proper rest is essential for progress.* 00:00:41 *🔧 Muscle growth is driven by mechanical tension, muscle damage, and metabolic stress during resistance training.* 00:02:15 *💤 Adequate rest between workouts is crucial: small muscles need 48 hours, while larger muscles require 72 hours for optimal recovery.* 00:04:03 *🚫 Training the same muscles every day leads to overtraining and stagnates muscle growth; sufficient rest is mandatory for progress.* 00:05:25 *🍗 Whey protein alone stimulates insulin, making post-workout carbohydrate intake unnecessary for maximizing muscle growth.* 00:06:35 *⏱️ Protein consumption within 24-48 hours after a workout is key for muscle growth; immediate post-workout intake isn't critical.* 00:07:14 *👴 Older trainees (40+) benefit from higher protein intake within 24 hours post-workout for optimal muscle recovery.* 00:07:53 *🧮 1.6 grams of protein per kilogram of body weight is the ideal intake for muscle building, with higher amounts needed during calorie restriction.* 00:08:35 *❌ Excess protein does not make you fat, as it's oxidized by the body; claims that protein can lead to fat gain are unfounded.* 00:11:34 *🥔 Carbohydrates are essential for replenishing muscle glycogen after workouts, aiding in recovery and boosting performance.* 00:15:29 *💊 Creatine monohydrate aids in restoring muscle glycogen and reducing inflammation, with post-workout intake being the best timing.* 00:16:39 *💤 Getting 7-9 hours of sleep is critical for recovery; lack of sleep increases appetite and reduces testosterone levels.* 00:17:33 *💆‍♂️ Massage offers only minor recovery benefits, with a small reduction in muscle soreness; it’s not a major factor in recovery.* 00:18:26 *🥶 Cryotherapy right after a workout is counterproductive, as it blunts muscle protein synthesis; use cold therapy hours later for pain relief.* 00:19:19 *🍺 Alcohol breaks down muscle tissue, specifically targeting type 2 muscle fibers, making it detrimental to muscle recovery.* Made with HARPA AI

@firebird7479 3 ай бұрын

I look at what the old time bodybuilders pre-1970s consumed and how simple it was, and I look at the diets today, and I watch in amazement at how it's become so complicated.

@samiryan214 3 ай бұрын

Main Factors: - Creatine monohydrate - Whey protein - Sufficient sleep - Avoid cold showers after your workout - Refrain from consuming alcohol - Avoid smoking - Do not train the same muscle every day

@the_notorious_bas 3 ай бұрын

Doesn't have to be whey protein, as long it has a broad amino acid profile.

@firebird7479 3 ай бұрын

@@the_notorious_bas He's only reporting what is in the video.

@the_notorious_bas 3 ай бұрын

@@firebird7479 And I was just throwing in some nuance.

@NATURALGC 2 ай бұрын

Also, you need to make progress. Strength, quality, volume, stimulation or similar metrics. Gains are only a result of consistent muscle breakdown, followed by adequate recovery.

@DAZ93 3 ай бұрын

Jerry please do episode about lyme, i got bite and my joint are swollen af

@Zaddy69wake 3 ай бұрын

Jerry we need a video on hair fall Quality content as always 💯

@benjaminsim5233 2 ай бұрын

could you possibly do a video about ergothioneine and its anti aging properties?

@spurzo-thespiralspacewolf8916 3 ай бұрын

Chris Beardsley and Paul Carter have been talking about how muscles start to atrophy after 48 hours

@albardo08 3 ай бұрын

Utter nonsense.

@Bodyknowledge77 3 ай бұрын

Nice! There are various reasons people go on peds ( "needing" to keep up competitively and being impatient are two of them). One of them is the individual's lack of comprehension of the importance of recovery. People think of lifting as a "stress reliever" but forget or don't realize when done properly it is a stress adder. Some individuals are training for their brains ( so to type) though and not their bodies..The majority of the over thirty years I've been training I haven't lifted on consecutive days ( at times taking multiple days between session) and it's assisted the gains.

@madmax-cr3vf Ай бұрын

🙏🏻

@quantumfx2677 Ай бұрын

People that listen to your videos get some real solid information and have some integence but I see so many down right ignorant people that if a guy is huge and a greek God because of good genetics what ever he says they do and even if this genticly gifted body builder doesn't know what the hell he is talking about they will choose to listen to him over someone that isn't a buffed and or a champion in the sport but is extremely knowledgeable and has facts and real studies to prove it! Amazing how the human race thinks.