You have gone to the gym and given it your all. You have pushed your muscles to failure, leaving them burning. But you have not seen the results you were expecting. Muscle growth is more than just the lifting, it also involves what happens after you are done with the weights. Muscle growth will not happen if there is no proper recovery protocol. When lifting weights, your muscles suffer microtears and are broken down by a process known as catabolism. When you are done lifting, the body begins the process of repairs, but it will need your help.
If you are looking to make the most out of your workouts, post-workout recovery should be part of your plan. Below are some great tips for fast muscle recovery.
Push the barrier, but you should not annihilate it
The most common phrase you will hear at the gym is “no pain, no gain”. Pushing beyond your limits is good when working out, but it is important to know how far to push. There is no need to push too hard till your muscles ache for days. When you continue to work your body to extreme exhaustion, the damage will accumulate with time and the body will be spending a lot of energy on repairing the effects of the damage instead of building new muscle. Try working out hard where you are pushing yourself past the comfort zone without destroying your body.
People looking to gain muscle sometimes see stretching as nothing important, but it is. Stretching will help with flexibility and muscle pliability, and you will be able to get more muscular gain when doing compound lifts. If the ankles are too tight, it limits how deep your squats can be. After you are done working out, set aside a couple of minutes to cool down and stretch. Stretching after a workout will help in relieving muscular tension and downplaying the soreness later.
Sleep is one of the most important things when it comes to muscle gain. The body will restore itself when you are sleeping, the more the better. You should try getting at least seven hours of sleep every night. You should plan out your day so you end up with enough hours for your sleep. You also need to limit the use of devices before going to bed because it can mean having to wait long before you fall asleep.
The above tips will go a long way in helping you with your muscle recovery.