YB
BannerBanner

Hot!Recovery Problems/Solutions

Author
MysteryTom
Pro-Member
  • Total Posts : 1483
  • Reward points: 8493
  • Joined: 2008/05/15 11:48:24
  • Location: Oxford, UK
  • Status: offline
2018/09/05 17:17:47 (permalink)
0

Recovery Problems/Solutions

Looking to get back to training, mainly for fitness and getting back to playing rugby. But after that i'd like to build up a lot of muscle and strength.
My main issue is that i've always taken absolutely AGES to recover from work outs. Particularly legs! 
I recently did a free taster training session with a persona trainer. All bodyweight stuff. Did loads of squats (all ass to grass) and some lunges and it took about 6-7 days for my legs to recover.
 
I got my test levels tested about a year ago and it came out at the very low end of normal. 
I still feel young and look a lot younger than I am (occassionally get ID'ed still), but any exercise seems to ruin me. 
I know my diet is pretty poor, but any time I try and get back to training, the endless days of debilitating DOMS ruins things for me and stops me keeping going. My girlfriend is convinced I have chronic fatigue syndrome (she'd know, as she has it).
 
Now at 37 years old, I want to have a go at getting back to training and playing rugby, before its too late for me!
 
Essentially I need all the info I can in terms of speeding up recovery. That includes anything nutrition related, supplements and stretching/exercising/lifestyle etc.
Any information people can give me, or direct me towards would be hugely appreciated!
 
Cheers,
Tom
 

37
5'9.5''
76Kg BW
#1

5 Replies Related Threads

    dirtyvest
    Moderator
    • Total Posts : 53034
    • Reward points: 14762
    • Joined: 2002/04/11 22:19:49
    • Location: UK
    • Status: offline
    Re: Recovery Problems/Solutions 2018/09/05 17:30:15 (permalink)
    0
    DOMS for a few days from a heavy volume leg session when you haven't done much for a while is not unusual. This reduces with familiarity to the movements. Other than extreme cases you should be recovered fine within 72hrs (if not less)
     
    Your admission of a poor diet will clearly hamper recovery so no need for special suggestions and supplements, just eat a good diet. Stretching, rolling, mobility, gentle cardio will all help with recovery. Getting good sleep and rest.
     
    Cycle your programming, don't jump in at max effort max volume cos that will kill you from the start, instantly putting you on the recovery back foot and ruin any motivation to move forwards.
     
    If I had to think of a supp, I have found L-Glutamine useful on the recovery front but essentially fuel your training and recovery properly and you should be fine

    Limits, like fear, are often just an illusion: MJ 12/9/09
    My journal
    #2
    MysteryTom
    Pro-Member
    • Total Posts : 1483
    • Reward points: 8493
    • Joined: 2008/05/15 11:48:24
    • Location: Oxford, UK
    • Status: offline
    Re: Recovery Problems/Solutions 2018/09/06 17:12:20 (permalink)
    0
    My issue is, when I eat really well and eat loads, I still take ages to recover.
    So I must have been missing something from my diet. I will certainly be looking up L-Glutamine though. Anything that might help me. Thanks for the info.

    37
    5'9.5''
    76Kg BW
    #3
    stinking_dylan
    Pro-Member
    • Total Posts : 3156
    • Reward points: 9475
    • Joined: 2006/01/25 15:10:09
    • Location: Cardiff
    • Status: offline
    Re: Recovery Problems/Solutions 2018/09/10 07:36:28 (permalink)
    0
    Plenty of water, good nutrition (ensure your hitting your protein goals), sleep, mobility, gentle recovery sessions to increase blood flow, maybe wear some light compression to bed the night after...

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #4
    MysteryTom
    Pro-Member
    • Total Posts : 1483
    • Reward points: 8493
    • Joined: 2008/05/15 11:48:24
    • Location: Oxford, UK
    • Status: offline
    Re: Recovery Problems/Solutions 2018/09/10 18:34:10 (permalink)
    0
    Thanks for the reply Dylan.
    What would you suggest for 'mobility and gentle recovery sessions'?

    37
    5'9.5''
    76Kg BW
    #5
    stinking_dylan
    Pro-Member
    • Total Posts : 3156
    • Reward points: 9475
    • Joined: 2006/01/25 15:10:09
    • Location: Cardiff
    • Status: offline
    Re: Recovery Problems/Solutions 2018/09/13 13:59:39 (permalink)
    0
    Yoga is great. You can also recover using a very easy version of whatever you did (gentle run for runners, easy spin session if cycling, or light speed work if lifting).

    Lifter, runner and founder of nuutrii, a free recipe analyses tool for athletes.
    #6
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5