how to decrease recovery time??

[kenlee6]

Everytime i workout the muscle soreness due to the workout last 4-5 days. So i go to gym once or twice a week. How do i reduce the soreness and the duration it takes to recover??
Is there any supplements?

[abdii]

Massage, foam rolling,stretching, extra sleep, Hot/cold bath after your workout. I learned these from a strength coach.

[kenlee6]

Massage, foam rolling,stretching, extra sleep, Hot/cold bath after your workout. I learned these from a strength coach.

Any supplements to help decrease the recovery time?

[Fuddrucker23]

Oxymethalone steroids do, but I wouldn't recommend them ! On a serious note, just make sure you are getting adequate protein and carbs in your diet to handle to strain that lifting causes!

BUT if intent on supplements...

-PROTEIN powder for post workout
-XTEND/Purple Wrath/BCAA's
-Creatine

Otherwise, like the aforementioned poster posted...Sleep, diet, multi-vitamin, etc....
Good luck.

[Fuddrucker23]

ALSO....if you are NEW to working out or this program, it takes TIME for your body to adapt to the stress...The only thing lifting twice a week will do for recovery is make you UNABLE to handle more days than that....Try sticking to that 3-4 times a week, and seeing if after a few weeks you can't handle it a little better. THe body has to adapt...just like how a construction worker lifting cement all day will eventually handle 8 hours of lifting, or football players practice every day, etc....Give it time.

[hamworld05]

Everytime i workout the muscle soreness due to the workout last 4-5 days. So i go to gym once or twice a week. How do i reduce the soreness and the duration it takes to recover??
Is there any supplements?

Food is very important for recovery. You should eat a 50-25-25 ratio(carbs,proteins,fats) and eat a certain amount of protein depending on your goals.

[ironwill2008]

Everytime i workout the muscle soreness due to the workout last 4-5 days. So i go to gym once or twice a week. How do i reduce the soreness and the duration it takes to recover??
Is there any supplements?

Go to the gym more often than once or twice a week. You're obviously not training enough to get/maintain any condition.

[Fuddrucker23]

Food is very important for recovery. You should eat a 50-25-25 ratio(carbs,proteins,fats) and eat a certain amount of protein depending on your goals.

Or a 2:1:1 ratio....either way

[G8GXP]

Everytime i workout the muscle soreness due to the workout last 4-5 days. So i go to gym once or twice a week. How do i reduce the soreness and the duration it takes to recover??
Is there any supplements?

What sort of workout keeps you sore for so many days? Are you doing heavy negatives?

[snth3tic]

If you want supplements, i suggest Optimum Nutrition. They have high amounts of BCAA's in their protein so you dont have to buy another supplement, save you some money. Stretching, get enough protein and complex carbs, and SLEEP will do the trick.

[mjf100215]

Glutamine might help you.

[henmaniac87]

Creatine helps alot.

[nvranka]

Go to the gym more often than once or twice a week. You're obviously not training enough to get/maintain any condition.

^^^^^

[tyltong123]

make sure you stretch before and after your workout and immediately have a protein shake after your work out. and work out different body part each day so even if one is sore you do still work the other. Give it a few weeks and you should only be sore for a day or two

[kenlee6]

What sort of workout keeps you sore for so many days? Are you doing heavy negatives?

I do the usual. Benceh press, dips, chinup. What's heavy negatives?

I was thinking of taking creatine to decrease recovery time. Will it help??

[ironwill2008]

I was thinking of taking creatine to decrease recovery time. Will it help??

Nope. Re-read post #7.

[kusok]

^^^^^

^^^^^




p.s.
Eat more protein as well. Probably should eat more fat and carbs too... Don't forget other things like sleep etc.