I’m thinking in need to start taking recovery more seriously. Oldfag, but actually consistent and seeing heart rate variability suppressed by regular training. And get mild injuries that goblinize every 6 months. Too old for roidtranning and too young for boomer test replacement. And fuck medical professionals, anyway. How to recover max?
>>76760619Steroids
>>76760619What I do as an oldfag with a bunch of prior injuries is up my reps to like 10-15 per set because lighter weights are much easier on the joints, I add extra rest days to where I'm kinda doing a bro split now, and I'll reduce my volume on my lifts sometimes all the way down to 1 set and take them all completely to failure because with higher reps or lower sets it's basically a requirement so it's very important to push all the way to the limit. Those first 10 reps feel light and smooth but that 15th rep feels like it weighs 1000 pounds. I also bias machines and cables now over freeweights as long as the machine fits my proportions well. When I do free weights I opt for dumbbells and the EZ bar 9 times out of 10. I'm in the gym 3 days a week and I'm still making progress while feeling a lot better. Also I upped my protein per day. As you get older you need more protein for muscle protein synthesis to kick off. Once you're elderly it's like 1.7x as much it gets that bad eventually. Muscle protein breakdown though is regulated by insulin so you don't really need to worry about that as long as you're not doing extended fasts or anything. Also sleep more for real. I don't skip out on my 8 hours anymore and on days where I'm especially stressed I'll usually get in about 9 hours
>>76760619Need more context dude.Age, height, weight, estimated body fat, what's your sleep like? Are you tracking it?Bulking? Cutting? Maintaining?What's your typical diet like (calories, macros, food choices)Sleep is #1. Cool dark room, sleep mask, supplements (magnesium glycinate, glycine, apigenin, melatonin as needed, no booze, no weed they both kill sleep), no big prebed meals, nasal dialtor or breath right strips if needed, mouth tape is worth trying. Consistent sleep and wake times. No caffeine past 12pm is ideal. Diet is getting enough protein, not eating so low fat that you fuck with hormones, and adequate carbs so that you don't hover around ketosis (unless you're doing keto then go in with both feet) What's your workouts and split? Are you taking rest days when your body needs them and is fatigued? Are you training smart or doing needless excessive volume?Are you getting nutrients you need from your diet? Kiwis, lean ground beef, salmon, avocado, and sweet potatoes will get you 80% there. Are you supplementing creatine, vitamin d, and fish oil? If not why? Do it.
>>76760619Take GH, not worth doing roids though
>>76760721Early 40s. 73”. 195lbs. 20.2%. Average around 7 hours and don’t try to get 8 often and usually can’t when I try. Wife says I don’t snore. Young child sleeps through the night. Avoiding recreational and pharma jews other than weed. Probably like 2 drinks a month on average. Breathing is good. Take multi and D and mag glycinate. Should probably do fish oil. Stopped creatine because, pharma Jew. Doing a 4 day OLAD with a couple assistance and some dips and chins tacked on at the end. Progressing slow but partly because I’m down 60lbs in the last year. And I’d like to push that another 10 but probably not more. Diet is basically MAHA, avoid ultra processed. Avoid added sugar unless it’s sugar I’m going for. I don’t really restrict anything but keep carbs to a maximum minimum. Kinda just now thinking about being more thoughtful about rest. But lifting feels good man.
SaunaDo more cardio (not high intensity)Sleep moreEat moreTake multi Take creatineDon't overtrainDid i miss anything?
>>76761752What would over training look like for you? Are you doing harder training methods than olympic athletes?
>>76761731Track food with cronometer and make sure you are not just hitting macros but also micros, minerals , omega 3, etc. It will make you think about your food choices much more. I've felt much better since I've made an effort to eat more salmon (omega 3s) lean grass fed ground beef, and high quality fruit (kiwi, blackberries, cantaloupe). Are you tracking your rem and deep sleep? Just because you're in bed and even asleep doesn't mean you're properly recovering, you need a certain amount of rem and deep sleep. One thing I love after a heavy leg day is a hot bath with magnesium salts and some lavender oil at night. Super relaxing and the bath salts help recovery.I don't know why you wouldn't take creatine, it benefits the body and brain in so many ways and is dirt cheap. I understand the urge to not have a rest day but just listen to your body. You've had it for 40 years so you should know what it's telling you. If you're fatigued then just do a lighter bullshit arms workout or just cardio.
>>76761759Not that guy but I generally agree with the belief that it's very hard to actually over train but very easy to under recover.When I was younger there was a period where I was probably over training. I would do boxing/may thai hard for an hour then directly after try and lift with my friends at the gym. My joints just couldn't take it and I had space stuff out. I'm sure I wasn't recovering well either by not sleeping enough and whatnot.
