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HGH And Bodybuilding
Bodybuilders are a smart bunch and it didn't take them too long to realize that when HGH was added to the drug cocktail they were already taking to build big muscles they could enjoy even more muscle development along with faster injury recovery. Until then GH had been a pretty much unknown anabolic agent, but not anymore. Those participating in bodybuilding competitions in the 1970s and 1980s presented with a more refined, clearly chiseled muscle development that was far more sculpted than what had been seen previously.
A 5 Step Workout Recovery Program
How would you like to get the best workout results possible? What if you could turn your regular training program into a killer workout. Some of the things you are doing may be jeopardizing your workout results. Traditionally, over the years, trainers and athletes alike have focused on training exertion in the training equation. However, today the attention is being switched to a focus on better workout recovery. This 5 step workout recovery program will maximize your results without you training harder.
#1 Mix it Up
When we think of recovery, we immediately think of rest, but that’s just one way to promote workout recovery. Another way is to create variation in your workout such as volume, modality and intensity. In this way, the muscle tissue can recover during your workout.
It’s a skill to balance workout stress with workout recovery – it’s called periodisation. There are two types of periodisation.
- Linear periodisation – Training is divided into phases with each phase lasting 2-4 weeks and each phase being dominated by a specific type of training.
- Non-linear periodisation – This is a newer and a simpler method where you create a 1-2 week cycle that contains 3-4 workout types and you just repeat the cycle for an indefinite period.
The new non-linear periodisation has shown itself to be as effective as the linear periodisation workout, but it’s more interesting and recreational athletes like it better. Here’s an example of what a recreational weightlifter might create that involves light, moderate and heavy workouts.
- Monday - Light workout with 2 sets of 12 reps per exercise.
- Wednesday - Heavy workout with 4 sets 6 reps per exercise.
- Friday – Moderate workout with 3 sets of 8 reps per exercise.
#2 Warm Up and Cool Down
If you take the time to gradually ease your body into your intense activities, you can reduce the amount of tissue breakdown and therefore the degree of sore muscles and the time to recover from your workout.
Begin with light aerobic activities for several minutes. This will gradually warm up your muscles and increase the blood flow to them also increasing connective tissue elasticity; it will improve your performance in your high intensity workout.
Cooling down works in conjunction with warming up. It will enhance your recovery. Your cool down should last 5-10 minutes and be made up of light aerobic activity then finished with stretching. This will flush out the metabolic waste.
#3 Drink That Sports Drink
Your workout will deplete your water and electrolytes, deplete the muscle glycogen you have stored, cause muscle soreness and the breakdown of muscle protein. The quicker you are able to respond the faster your body will be able to return to homeostasis after your workout. Post exercise nutrition will certainly help. Drinking a sports drink will rehydrate your body and replenish the lost electrolytes. You can restore your muscle glycogen with foods or drinks with a high glycogenic index like sports drinks.
Look for drinks that are designed for recovery after a workout. These will benefit you the most. However, watch for those drinks packed with protein as they can delay recovery.
#4 Enjoy a Massage
A sports massage 30-60 minutes can accelerate your recovery and you’ll actually feel the difference. This might not be as enjoyable as the type of massage you get at a spa, but it can still relax you. Sports massage improves recovery in a number of ways. It increases the blood flow to muscles and will keep it elevated for up to an hour. It flushes out metabolic waste and rapidly brings nutrients to repair the damage to the muscles. Massage will also alleviate sensitive areas, breaks up scar tissue forming in the muscles, and restores normal muscle function.
If your budget allows for it and you are serious about your recover and performance, just one massage session every week can be highly beneficial. If your pocketbook can’t afford a sports massage there are a number of techniques you can do yourself. Invest in a book that teaches trigger points and you can still get some relief.
#5 Get to Bed!
When you sleep, your body recovers. Being up all day is a kind of workout and then we need to get our 8 hours sleep in order to function properly. When you workout your body needs to recover –sleep affects your glucose production and metabolism of cortisol and HGH hormones.
The University of Chicago did a study where participants suffered partial sleep deprivation for six nights. This leads to a drastic reduction in the production of glucose. The subjects also had increased cortisol levels, which is a stress hormone that will attack your tissue.
HGH is an anabolic hormone that is produced in the pituitary gland and it plays a key role in the rebuilding of tissue after your workout. Taking an HGH stimulating product can also be highly beneficial to ensure your body is producing adequate HGH and improving the muscle recovery.
If you want to get the most out of your workout and enjoy the greatest benefits, implement this 5 step workout recovery program.
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