The science of muscular
recuperation is as important as bodybuilding itself. Recuperation, in
the narrow scientific sense, is the time it takes you to recover from
high-intensity weight training. Recuperation, in the broad athletic
sense, is everything you do in between sessions to hasten that recovery.
We want to understand recovery in the narrow sense and incorporate
methods that accelerate its onset in the broad sense. Optimally, an
athlete with a good grasp of recuperative techniques can train harder,
longer and more often than his or her competitors. With an arsenal of
recuperative techniques, the knowledgeable bodybuilder can drastically
reduce the time the body requires to recover from high-intensity
What would the ideal
recuperative process look like? Let's lay down the ultimate recuperative
agenda for an imaginary bodybuilder. He starts the recuperative process
during the weight session by sipping a high-protein / high-carb /
low-fat drink as he trains. This starts the replenishment cycle, aiding
recuperation. He diligently stretches and performs some
self-administered massage between sets to keep metabolic by-products
from collecting in the muscle. He takes 10 full minutes at the
conclusion of his workout to stretch the muscles just worked, reducing
post-workout muscular micro trauma.
He then strolls to the
locker room, where a masseur gives him a 20-minute deep-tissue massage.
The athlete then sits in the sauna for 15 minutes and finished the gym
phase of his process with a refreshing 20-minute swim in the club pool.
After showering and
dressing, he stops for a hearty high-protein / high-carb / low-fat meal
on his way home from gym. Following an hour nap at home, he continues
the process throughout the day (and night) with sound eating, tranquil
thoughts and a serious aerobic program. He meditates and gets regular
chiropractic adjustments. He doesn't smoke and has only an occasional
beer. Because of his attention to recuperation, he is able to train
harder, longer and more often. His progress is reflective of his
commitment - astronomical.
What you do in between
bodybuilding sessions is just as important as what you do in those
sessions. Do the right things and you can magnify bodybuilding gains -
do the wrong things and negate all your hard work. The science of
recuperation is a series of systemized techniques, methods and
strategies that hasten muscular recovery and growth.
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