Workout Tips

Lift Doctor: Deadlift Techniques and Muscle Recovery

The Doc's workout prescription for improving training performance and results.

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How good is your recovery?

Are you sleeping 7-9 hours a night?  Are you drinking at least half your bodyweight in ounces each day? Are you eating good quality protein, leafy green vegetables and good starches throughout the day?  Do you spend enough time warming up, stretching and hitting mobility work before and after your workout?  The more you focus on recovery, the more often you can train hard and stay mobile.  Remember, heavy strength training can make you inflexible and prevent you from moving without restriction. Make your recovery a priority and you’ll be able to train hard and remain injury-free.

Think of recovery as a flow that follows a simple wave.  After heavy or high intensity training, there must be a period of lower intensity work to ensure you recover to a baseline higher than when you started. This is what training is all about.  Training hard, recover, and grow bigger and stronger.

If you train too heavy too long, you will reduce the super-compensation effect associated with working out. 

‪I’ve heard the numbers 48-72 hours recovery between high intensity training sessions and I’ve found this to be pretty close to true.  ‬If you sleep, and nutrition and hydration are on point, then you should have no problem hitting it hard every 3 days.

Meet the Lift Doctor

Jim Smith is a highly respected, world-renowned strength and conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential." He is also the owner of Diesel Strength & Conditioning in Elmira, NY.

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