How to Build Muscle Faster with Proper RECOVERY After Workout ➡ Muscle Recovery Tips | Soreness Pain

How to Build Muscle Faster with Proper RECOVERY After Workout ➡ Muscle Recovery Tips | Soreness Pain

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[Music] whether you're lifting weights playing a sport or training with your bodyweight the working out portion of the process is very important to develop your muscles and to increase your strength there really is no other method quite as effective as exercising to achieve your physical goals however most people don't fully understand and appreciate just how important recovery is in this process so in this video I'm going to go over the importance of recovery how long you
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should recover for and how you can speed up your recovery let's start by talking about one of the most major reasons why recovery so important when you work out whether you're lifting weights playing soccer or doing push-ups you're gonna break down muscle tissue in the process this might sound like a bad thing but it's actually totally ok we're not talking about full-out muscle tears but instead tiny little microscopic tears in the muscle these tears are what will end up leading to an increase in our muscle size strength and functionality however the tears
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themselves are not what leads to all these improvements in fact a worn out beating up muscle is usually less capable than it would be if it was fully healed so the critical time for growing and strengthening your muscles is when you're out of the gym resting not during your workout when you recover from a workout it takes some time to repair all those microscopic tears exactly how much time varies from person to person and it's also dependent on how intense your workout was for example in a low intensity workout such as jogging at a
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steady pace you're not going to need quite as long to recover and some people can be ready to go for another run within 24 hours on the other hand if you do a powerlifting workout it could take you anywhere from 72 hours all the way to a full week to recover especially from heavy exercises involving large muscle groups like squats in general when using weights it's recommended that you take at least 48 hours off before working the same muscle group again so you can go and workout the next day but just try to work on a different muscle
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group another factor that influences how long it takes to recover is the style of the workout does the workout in a lot of eccentric lifting where you're slowing the weight down or is it mostly concentric where you're accelerating the weight if you're doing mostly concentric exercises where you drop the weight such as Olympic lifters or many CrossFitters then recovery is faster bodybuilders and power lifters would be categorized as doing more of eccentric lifts so they may take longer to recover and the last
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factor that affects recovery time is age if you're older you're gonna have a tougher time recovering than if you're younger and you may need more time off keep in mind that regardless of your age your muscles aren't the only thing that needs time to recover your connective tissues such as tendons and ligaments need time to recover as well the thing about tendons and ligaments is that you may not even feel sore but that doesn't mean that they are fully recovered especially because tendons and ligaments
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receive less blood than the muscles so it takes them a lot longer to fully repair therefore do not base whether you need time to recover or not only on the soreness because it's not the best indicator it's important to also realize that when you're training intensely you have to worry about your nervous system recovering as well if you do an extremely intense leg workout and then the next day do an extremely intense upper body workout you may not be at your best for your second workout even though you are working different muscles
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doing a high intensity workout will take a toll on your nervous system chances are high that it won't be ready to go all out for another intense workout the next day your CNS or your central nervous system is responsible for generating muscular contractions in all types of training so when you stack work out upon workout eventually it can tire you out to help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again but instead to just take a
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full day off or even two or maybe just in general a week this will allow your body to fully recover I've been surprised so many times when I would take a few days off of working out and come back even stronger this definitely had to do with my nervous system finally being allowed to fully recover another factor that could require you to take time off to rest and recover is the mental aspect of training a lot of times when we work out day after day and week after week we get into a rut and just go through the motions this prevents us
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from going a hundred percent during our workouts taking a day or two or even a whole week off like I said earlier it can sometimes be very beneficial it'll give you a chance not only heal your body but to also regroup and refocus on your goal you may be wondering how can you speed up your recovery time number one get enough sleep sleeping is when you're completely inactive and it's when your body will heal the most another thing that'll make a huge difference in the speed of your recovery is your nutrition if you break down a
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muscle you'll have to take in the proper nutrients to rebuild that muscle green veggies fish and nuts are just some of the foods that have an anti-inflammatory component to them that can help you heal and recover faster obviously also make sure that you're taking in enough protein as well because protein is made up of amino acids which are used to help repair your broken down muscle tissues you can even take BC double a's or branch chain amino acids before and after your workout to help speed up your
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recovery even more that's it guys I really hope that you enjoyed this video if you enjoyed this video make sure that you subscribe to this channel and also leave this video a big thumbs up and comment down below [Music] [Applause]

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