STOP Doing This AFTER Your Workout!

When it comes to working out, it isn’t just what you do during your workout but after your workout as well that makes a difference in how much muscle you can build. In this video, I’m going to share with you the 10 worst things to do after training that can hold back your gains and undercut the effectiveness of the time you spent in the gym.
The first of these is the use of NSAIDS or ibuprofen after a workout. People often take these in order to diminish the delayed onset muscle soreness they may experience the next day. While this may in fact help with that it also prematurely interrupts the inflammatory process that is a natural part of muscle repair and recovery. Without this, your body may not grow to its fullest muscular potential.
The next thing you want to avoid if your goal is to build muscle is jumping into an ice bath. While cold water immersion therapy has been shown to be beneficial in so many ways it, similar to the use of aspirin, can prematurely blunt the natural inflammatory process that is a natural part of helping to grow muscle.
Next up is one that many are likely happy to put in the rear view mirror and we are talking about the anabolic window. It was once thought that you needed to ingest protein within 45 minutes following a workout in order to see the benefits of muscle protein synthesis. Thankfully, that is no longer supported by science. As long as you have protein either before or within a couple hours after training you are good to go if your goal is to gain muscle mass.
That said, you do not want to diminish the importance of protein in general. Some have taken the lower importance on protein timing to mean that protein intake can also be casual. This is not the case. You need to try and ingest at least .8 to 1.2 grams of protein per pound of bodyweight. Doing this in small and somewhat equal amounts will ensure the consistency is there to see your best muscle growth possible.
Next you want to be careful about when you are doing your conditioning and cardio workouts. If the choice was to do them before or after your workout and your goal was to build muscle then you would definitely opt for after since you wouldn’t want to tire yourself out before your strength training. That said, even right after your workout can be counterproductive for reasons supported by science. You are better off putting them on off days if able.
A couple of things that people might overlook but they are no less important in terms of seeing results from your gym workouts is not weighing yourself after a workout and forgetting to look in the mirror before you leave the gym. If you gauge the effectiveness of your workout by the weight on the scale you are going to be misled, either up or down, by the number. Also, if you forget to look at yourself with a pump you are missing a golden opportunity for motivation to keep you coming back based on the fact that this is one of the only times you get a glimpse of what the after will look like when you are currently the before.
There are a few other mistakes you are going to want to avoid and make sure you’re not doing after a workout. I will summarize them with time stamps here to follow.
In the meantime, be sure to avoid these after workout mistakes and make sure to head to athleanx.com if you want a step by step workout and meal plan to help you build muscle without any guesswork at all.
For more science based workout and nutrition videos like this, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a video when published.
Subscribe to this channel here - bit.ly/2b0coMW
Build Muscle with Science - athleanx.com/x/muscle-science
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@hubermanlab]

All true and very grateful you posted this video Jeff. Thank you! -Andrew

[@nikhilsharma1081]

Jeff is the best.

[@robertg8565]

I enjoyed the podcast very much, thank you Dr. & thank you Jeff.

[@AlexBrown-ro9bg]

The 🐐

[@LifesNotReady]

😲

[@kabeuchiha]

Not really, just because you had 29g of protein doesnt mean you had enough leucine to trigger mTOR. If you have plant protein, it has much less leucine, which means you would probably not even trigger mTOR with 30g of plant protein. What it seems we need is a minimum of 2.6g of leucine according to Don Layman, which is roughly 30g of animal protein, not plant protein.

[@nomnomyourmom]

0:10 Aspirin 0:50 Ice bath 1:45 Anabolic window 2:40 Insufficient Protein 3:45 Immediate Cardio 5:35 Weigh bodyweight 6:35 Last look 7:45 Alcohol 8:45 Wrong Reward 10:00 Soreness

[@trkddy]

Gracias 💪🏽💪🏽

[@HighTide_808]

Your pfp is sus bro

[@b-rare]

Saves me 10min. Thanks to the athlean fan girl working for free again 😂

[@r.s.334]

many thanks

[@Littlebpaulmuller-Owner]

​@@b-rareyay more time for you to thumb your own glute while sucking it 😂

[@BrainBlitz007]

Jeff I’m 52 yr old male. Trying to grow. Been at it about 15 months. I’ve lost over 10in in my waist & the rest is growing a ton. I follow you religiously. Thanks for all the insights. We ALL appreciate you.

[@peterhalden6761]

This is great, Jeff! You're giving us advanced science in a direct, no-nonsense, no-jargon way. Personally, I find it difficult to digest ('scuse the pun) scientific articles on this topic so having an educated intermediary is invaluable. Thanks, coach!

[@Hantout25]

jeff you're a blessing for the workout community, i just started doing some mixed workout (strength + conditioning) it didn't feel very rewarding but going day by day is the best imo , i'll stick to the plan for the next 6 month

[@shaunmcdonald8368]

Stop making great videos that have helped me tremendously. I don’t have time to watch all of these lol! Thanks Mr. Cavaliere

[@SublimeOrange]

Jeff's videos made for my progress more than a personal trainer. Thanks!

[@marcben360coaching9]

As always, just very very good. You can twist it turn it if you want, Jeff is and remains the best I have come across. Training with him would be a treat.

[@tepes22b]

I quit drinking almost a month ago, and can say for sure that regular drinking really slowed my progress down. I also sleep very well nearly every night, and don't take nearly as long to wake up every day. No regrets here!

[@kmbdbob]

I can remember every dream i dreamed. My dreams got less frightening, timid when i stopped drinking. I kind of miss these crazy dreams.

[@amushyforyou6083]

Me too!!! I quit drinking as well but crack has not being good either...

[@frantz2000]

@@amushyforyou6083 How does crack effect hypertrophy? As a 54 year old dude who just made it one week without a drink for first time in ages....I've got questions ;)

[@amushyforyou6083]

@@frantz2000 Replacing one poison with another 😆

[@dougmacdonald2394]

Learned a lot. Thanks Jeff!

[@Watersleigh]

I've been watching Jeff for years and I have to say this is one of the best information packed I've seen and a huge congratulations to Jessie for making those gains.

[@tommymoore5969]

A lot of great information! Always enjoy all the information you put out helping everyone improve everyday!

[@matthewwhalley9692]

One of the best fitness people on KZbin preceise and straight to the point 🙏 Thanks Jeff

[@dadjokestoembarrassyourkid4395]

These are the most helpful workout videos around. Thanks!

[@SidM7]

I've never had to pay for good fitness information, thanks to content creators like Jeff. Been watching this channel for years now. Love from India

[@scottspringer6036]

Alway wanting the best results for each of us…. So inspiring. I love you Man!

[@paulobrien784]

Can you run in the morning and lift in the afternoon?

[@davesitarski2310]

A wonderful video . Thank you Jeff. Motivation at its best , thank you

[@timmungenast]

This was incredibly useful! A lot of really important info in a short amount of time. Thanks, Jeff!

[@raulsaavedra709]

If measuring weight, better do that just once or twice a week, but always: - Right after waking up in the morning - Also after urinating - But also before drinking your first glass of water of the day. That eliminates several short-term factors that can affect a weight measurement. It will help get a much more realistic number. After a few weeks, that will yield quite a reliable picture of how the weight is truly trending over time.

[@SkyZer0]

*after pooping too

[@user-cm6tq1yl5d]

Also do it after taking a huge sh1t. I do that, and sometimes I lose 1-2 lbs.

[@That.Guy.]

Always do a before and after pooping weight measurement

[@kaceyk1113]

@@That.Guy. And convert the weight to courics.

[@jonasvsn]

You can weigh yourself every morning and look at the general trend or weekly averages.

[@jordanjoestar76]

Thankyou for telling these people about the truth on cardio and the scale. So many people wasting their energy bc they feel more tired. So many people guilting themselves over poop and water.

[@ashishsonaniya7462]

Great points with great explanations

[@mohammedkamil6749]

Many Thanks, best of the best trainer

[@someGUYwithADHD]

Wo-hooollyy shi+! JESSIE GOT FRICKING RIPPED DUDE! It's been a few years since I've watched the channel and seeing Jessie deadlift 500LBS is inSANE! WOWW MAN GREAT JOB!

[@gunsandcommissions]

He's been working hard. He's always been lean, but my man has put on a lot of muscle for a guy with that type of build.

[@CycoWarriorx]

Just fyi… endurance athlete here 🙋🏽‍♂️… there’s a number of studies that indicate that if you do a leg day, you can do cardio, but you need to wait five to six hours after to do so… the time allows the body/muscles to reset… as Jeff said tho, cardio immediately after is a no…

[@entrepreneerit4490]

What about doing cardio 5-6 hours before weights?

[@CycoWarriorx]

@@entrepreneerit4490 Either or… it’s the muscle rest time in between that’s important…

[@samfolkestad1726]

@@entrepreneerit4490doing cardio first is fine. Most top level athletes do their cardio or skill work in the mornings and lift in the afternoon or early evenings.

[@CycoWarriorx]

@@entrepreneerit4490 Sorry, I’m just seeing this… that should be fine… as long as the body has time to “reset” itself… however, try it out and see what timeline works for you… you may feel rested after 3-4… hope this helps! 🍻

[@BMF_Garage]

Great info, thanks Jeff

[@jordantaylor8879]

All great tips and reminders! These have all been true for me throughout my fitness journey the past decade. Jeff, been watching you since before you had 1 mill subscribers and grateful for this channel

[@hmq2007]

Agree. Amazing content.

[@markwinsor446]

Once again, the usual information-dense video. Well presented, well documented, done quickly. No one else on the Inter-webs does it better ;)

[@JuanOLopezGerena]

Holy $h1t! Jesse is deadlifting how much!? Wow! That's very inspiring!

[@michaelsmith3603]

Think it's around 550 lbs last I knew

[@Littlebpaulmuller-Owner]

540 in this video, 560 in the Sam Sulek rank video

[@sam8922]

deadlift 500lb yet cant bench press 240...

[@johnp515]

@@sam8922 So?

[@VarunSarathy]

​@@sam8922yes let's hate on every little thing 👍🏼

[@roshanl_6822]

Please help me im under the water

[@russellwestbrookyellingatw9381]

Take a deep breath.

[@vantablackecho]

I can’t swim

[@nickkerr6068]

That is killing your gains!

[@desertmike680]

Should have put your scuba gear on.

[@joegt123]

Lack of oxygen is killing your gains.

[@user-strength10]

so ill keep the booze to non-lifting days lol.... jokes aside you and bro-science are the 2 OG's from over 10 yr's ago still going strong, thanks for all the work and content, hopefully you've hit jyour goals with this channel

[@rashidarowe8624]

This is the most informative workout video i have seen so far

[@Edward_USMC13]

Great vid.. I actually knew this but I'm a 37 yr old usmc combat vet who was recently diagnosed with blood cancer from toxic burn pit exposure in Somalia. Unfortunately I have to take aspirin post workout but I will say my pumps and growth have been really solid since diagnosis 🤷

[@danient8734]

Praying for your swift and effective recovery! God bless you in the name of Jesus Christ. ❤

[@Edward_USMC13]

@@danient8734 🙏 thank you very much for your kind words

[@danient8734]

@@Edward_USMC13 Your welcome sir, thank you for your service!

[@mindsetmotivation9124]

Praying for you sir 🙏

[@Themagnificent7th]

As always, great info and now I won't get a speeding ticket trying to make my anabolic window

[@user-wb2cv1ln8i]

Jeff, thanks to you and your team for all hard work you guys do ! What will you say about sauna after workout ? Is it helpful or no ? In terms of building muscles and in general as well. Thank you !

[@TheMilkMansMilkMan]

Another fantastic video

[@zapthepunctual]

Hey Jeff! Love the information, but I wanted to point out that the there is some ambiguity in the first point. Verbally, you said aspirin several times, however all the reference information in the background was for ibuprofen or generically mentioned NSAIDs, it might be better to make mention NSAIDs or anti inflammatory medications in general. As always, love the video and thank you for the information.

[@amarh111]

Came to ay this - big difference in the use of each medication so worth correcting and clarifying.

[@matthewlee8618]

When he first mentioned aspirin I was wondering if he meant ibuprofen because this information has been out since I wrestled in high school same thing it will interrupt your bodies natural ability to recover if you take ibuprofen after an injury

[@nomnomyourmom]

aspirin IS NSAIDs

[@JeremyBarbell]

Not to mention the fact that 1200mg of ibuprofen is definitely not something people should be consuming normally. Not sure why he would add in that 1200mg of ibuprofen might enhance muscle building.

[@nomnomyourmom]

@@JeremyBarbell because the study showed it, sherlock whether people should consume this amount or not is not based on your opinion

[@cilitagaspar2132]

I have listened to your videos for years, so many! I always wanted to thank you for your generosity jeef. I am a woman, 58 , eventhough you address mostly a"man" crowd...too bad I love your explanations.

[@YesSirPhil]

And most things he says apply to women anyway. I'm 100% sure women (including my girlfriend) would progress much more by just watching easy "man" videos by Jeff than all these a bit more complicated lady like videos on KZbin.

[@daviddupreemdfacs6840]

Great video!

[@waldemarkearney1015]

Thank you great information, going through a slump in my running and s&c , this is the motivation I needed 😊🙏

[@harisrashid1780]

What if you take ibu profen BEFORE the workout?

[@ACLStands]

Jeff you are the supreme authority on science and appliance of all things bodybuilding....the best trainer ever, thank you for your time and all your hard work in creating these videos, love from Australia 🦘

[@eaglepeak5295]

Hey Jeff, thanks for all the great content! What’s your advice to people being dependent on high doses of antihistamines to treat severe allergies and more specifically chronic hives. This type of medicine supposedly impacts the body’s stress response negatively in such a way that it diminishes the results of training.

[@user-li2fm6qs4n]

very thanks for this video

[@ankit5062]

Big fan of you Sir❤

[@Numnariga]

Thanks for those Genius Informations again 😊

[@johnslick8940]

You didn’t even watch the video yet

[@Numnariga]

@@johnslick8940 😘

[@sapperjaeger]

This is top-notch info!!!

[@fasa34]

Seriously one of the best videos out there. You don't need no secret to get to your dream physique.

[@legendkiller4500]

I'm trying to body recomp. I'm doing 15-30 min cardio on stairmaster or treadmill after lifting weights is that fine?

[@quiteknight50]

Same. I need answers

[@jeremiahjohnson364]

Big ups to all the “first watchers” who finished an 11min video in 2min! Way to chase dem gains!!

[@HIMCULES]

Must hit the 2min anabolic window!

[@Thessalin]

I watch everything in x4 speed! Grind every day! 24/7/365! Never sleep! Never not be doing biceps!

[@scottyg5403]

Another excellent video! When I work out I usually sweat a lot so yes I weigh myself after the workout but that's just to gauge how much water I've lost!

[@HH-hc7mg]

very good new vid ! Thanks

[@Positive_Tea]

8:15 Jesse hitting the wine straight out the bottle 😂😂😂😂

[@theilluminatedone525]

Not exactly sure how you find hat so extremely funny.

[@Positive_Tea]

@@theilluminatedone525 have some class, use a glass!

[@Marvel_pleb22]

Hello

[@Aslakki07]

Thanks Jeff!

[@PhysiquePhilosopher]

Definitely up for the motivation of checking the pump after or sometimes during a workout! Have been including that in my videos lately as I am featuring every workout on my channel to gradually show every machine and exercise type, along with every other aspect of bodybuilding covered...

[@zeninvites3209]

this one threw me off lol .... i work out in a hoody and dont check that shyt

[@genovinchenzo4237]

Reading this comment is killing your gains

[@Bfdifan2010]

Reading this reply revives your gains

[@Its-SKs]

How dare you.

[@BLUELEADER78]

I'm too weak to type thi

[@genovinchenzo4237]

@@BLUELEADER78 you’re my boy blue

[@MindControlUltra]

Avoid showers up to 10 hours after workaout.

[@peanutrbuckle9123]

Only 10???

[@leftyo9589]

he meant days! LOL@@peanutrbuckle9123

[@nickkerr6068]

100 hours*

[@gardenboydon]

I liked what you said about weighing yourself after a workout. Very positive

[@balancespa2455]

Great one

[@grenoh8440]

Ffs, didn't have to call me out on skipping workouts after feeling sore like that. I was just about to skip a day. Now, I would just feel guilty. :D

[@user-et5yl9gz7l]

Jeff is overthinking. I do Cardio right after my weight training and I have no problem gaining muscle and losing fat at the same time. If you're just a normal person like me, there's no problem whatsoever.

[@nomnomyourmom]

research say otherwise the you in another universe who doesn't do cardio right after weight training most likely has more muscles than you

[@user-et5yl9gz7l]

@@nomnomyourmom I'm not an athlete and am not competing with anybody in terms of muscle gain. Don't really care if they have more muscle than me. As long as I'm happy with the way I look that's all what matters. Cheers. (by the way I'm still gaining muscle)

[@nomnomyourmom]

@@user-et5yl9gz7l Sure then just say so. There are others who want to take it to higher levels, if you don't feel like it then it's alright. why diminish them by saying "overthinking" or something like "I'm doing what you said not to do, and I'm doing just fine"

[@user-et5yl9gz7l]

@@nomnomyourmom I'm sorry if I offended you by not agreeing with Jeff but I love Jeff as much as you do. He's helped me with my body transformation journey for many years. Have a great day. Cheers 😉

[@nomnomyourmom]

@@Polar_Bear_Pete sorry kid you're trying to sound smarter than a pro athletes coach but failed miserably Especially when you can't even see the research is already in the vid

[@jane.7384]

Thanks for the vid! It's a useful one 👌🏻 Jeff, in contrast to ice baths right after training, what is your opinion about sauna right after traning? Will the increased blood flow be benefitial for hypertrophy? Or will the loss of e'lytes be negative concerning recovery? Thanks in advance and Cheers from GER 👋🏻

[@rugu6869]

Great video. I'm trying to incorporate much more cardio into my workout routine. Being 54 and training for another Spartan Race and 10 mile race I want to make sure I'm ready. If I do upper body, would I be able to run or do cardio after that? I'm really looking to run about 5-8 miles after my workout, which doesn't seem to be a problem at all for me. I recently started to do some cardio after I do legs, but I'm going to stop that. I never did that in the past, so it won't be hard to remove that from my routine. I use quite a few of your workout routines as well and have seen nice gains. TY Jeff!

[@CoadyShay]

"Some of the smartest people in the world." Ah, yes, Rogan-friendly youtubers.

[@PSA78]

It's beyond me that someone like Jeff is so into pseudo science. 😄

[@ponyslavestation4669]

U realize do Joe gets his information from actually scientists right ? Like from precisely the ones Jeff mentioned ? Ur probably one of the dum dums who are still taking boosters and wearing masks lol

[@nomnomyourmom]

Dismissing experts with academic degrees by calling them youtubers, big L

[@Littlebpaulmuller-Owner]

@@PSA78 It's beyond you because you love making stuffs up and he doesn't 😄

[@Littlebpaulmuller-Owner]

@@PSA78 that's why they have real academic degrees while you're barking behind the screen 😄

[@ilovegodverymuch8791]

Very good tips

[@Adrian-hz3fd]

I dont have time to watch the video, but assuming by the thumbnail I am not supposed to drink a glass of water after my workout. Thanks Jeff, always gets to the point

[@paddykathy2677]

Paddy from Burton B.C. Canada Brilliant advice . Love your videos Hardcore tips ! Thanx ATHLEAN-X

[@DavidFritzIII]

Great advice! I do mostly cardio and goals a bit different, not focused on gaining muscle per-se but more on speed and endurance. I look at food in the reverse... not a reward for a hard training, but I eat so I can train... With this mindset I tend to eat far healthier as I know I need certain macros to hit my training goals... Maybe that helps some folks out there.

[@JoshuaLorenActor]

Thanks for another great video! Follow-up question: where can we find this additional information and research regarding age-related use of anti-inflammatories? Thanks and keep up the great work! It is much appreciated 🙏🏼

[@nomnomyourmom]

Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults

[@samgod]

This guy's incapable of making pointless videos. They're all relevant, informative, and valuable. Also, he references a study I'd previously read on my own regarding the best timing of protein ingestion and muscle growth.

[@mileswilhelm6521]

Great info

[@nielswebster34]

"So, clearly you work out." Well dear sir, I'm embarrassed to say I don't. I begin this week, though. Very excited! Thank you for sharing so much knowledge!

[@Rockdaground]

Hi great video! How about the sauna after workouts ?

[@vladgutmann6466]

that is the kind of info that I waiting for

[@OO-xc7zg]

Thanks! 👍👍

[@EmersanNinja]

Hey Jeff, great video as usual. A quick question regarding cold water immersion; following the practice within 4-6 hours of training, does this include prior to training, or is this exclusively focused towards post-training? For instance; can I have a cold shower and head to the gym an hour later, but I can't have a cold shower within 4-6 hours after training? This information would be hugely helpful, thanks!

[@JoseLopez-sw2ep]

Thank you for the content. What’s your thoughts on this : Cardio (either running/cycling - 30/1hr) in morning and lifting (1 hour in the afternoon). Since you mentioned the dynamics of mixing cardio immediately after lifting. I was wondering what is your take on this with muscle growth and weight loss. Thank you!

[@bobbiebobbob8761]

Practical, logical, and doable!

[@pauleverest5750]

Yep your right about the ice bath. As far as I know the ice closes or tightens up the small muscle tears. And presumably muscle gain fills up the tears.

[@flavforpar]

Your information is always so good! Keep up the great videos!!!

[@The.Home.Cinema.Engineer]

LOVE THIS solid info! and so so true!

[@johnsteffer8334]

Loved the video and tips. I'm a 62 year old runner but also started lifting again. From your vid, and what i've read from running publications, if i'm lifting and doing cardio on the same day, I do my cardio first. What I need help with tho, is which days to lift (minimum 3/week) and which days to run (minimum 4/week) and can i get an "off" day in too. On top of all that, which days to do upper body and which days to do legs interspersed in all this. I was happy to see this graphic in the vid cuz i could make it work with running even tho I do a long run on Sundays: Mon Tues wed thurs friday sat sun strength Cond. Strength Cond. Strength Cond. OFF But then you posted: Mon Tues wed thurs friday sat sun PUSH LEGS PULL Cond. PUSH LEGS PULL which doesn't match up. @jeff or others, any suggestions?

[@nagnetto14]

Amazing...better than a movie

[@BowhunterUSA]

Case in point, I am in my last 10 minutes of an hour of cardio and already thinking what could I snack on after this since I’ve done so well. Perfect timing for this video. I’m gonna drink some water and go to bed😊

[@therichbuddha3277]

Re cardio. Having just spent a weekend trying to keep up with my teen son snowboarding, I've come to the conclusion that weight training makes you better at weight training. Cardio and functional, athletic training- mostly directed at core is key.

[@adamloepker8057]

I was definitely doing a few of these, thanks for the heads up man!

[@jetsdude8]

i play for the tie all the time. it's a really good point. it's partly rewarding myself with bread or chips or something, but it's also justified laziness where i'm hungry and i want nutrients really quickly and just grab something fast.

[@DevinsCalisthenics]

Great information, thanks for sharing Jeff.

[@achrafcheniti4520]

We need some more great workout series

[@marcfernandez8039]

I always say that the first 2 weeks to a month of working out is the hardest time to workout, but once you see your gains and the progress you made its all smooth sailing from there.

[@ChessThinker]

Very interesting about cold therapy.

[@RaghavSharma-py5hx]

Hello sir respect u alot

[@johnslick8940]

Why did you redeem

[@dantoland3796]

Good to know that bro science is true about the anabolic window, I only ever workout fasted...

[@francesherman9083]

What if you're sixty seven years old, extremely active but doing very light weights and low impact cardio , does it matter then?

[@stevehansler9014]

Hi Jeff I've tried many types of protein powders but it seems it doesn't agree with if you get what I mean. What esle can I do to hit my protein goals each day

[@JesusSportsNature]

Jeff is the best.

[@taylorrico496]

Took me years to learn all this and I coulda just watched this.

[@venkatbalachandra5965]

Hey Jeff, you've previously made a video for full body pre-workout stretching routines with no equipment. Could you please make one for post-workout stretching?

[@nomnomyourmom]

He already did for major muscle groups Just search athleanx stretch

[@TheAJUniverse]

I've been working out 6/7 days a week and watching the weight fly off. Is there any problem if I end my day with a pitcher of a margarita once a week? lol