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  1. #1
    Registered User yettiatcpg's Avatar
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    Tips for muscle recovery after heavy lifts?

    I did some real heavy lifting a couple months back and the very next day I was so sick I couldn't go to work. felt like I had the worse case of flu and sore to the bone all over. any idea what I can do to prevent this the next time I go for a PR?
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
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  2. #2
    Finally accused of juicin Corbi's Avatar
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    Originally Posted by yettiatcpg View Post
    I did some real heavy lifting a couple months back and the very next day I was so sick I couldn't go to work. felt like I had the worse case of flu and sore to the bone all over. any idea what I can do to prevent this the next time I go for a PR?
    Vagasil?
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  3. #3
    Registered User HairyScandinavian's Avatar
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    Maybe you actually had the flu?
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  4. #4
    Registered User stackums's Avatar
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    Originally Posted by Corbi View Post
    Vagasil?
    ^^^^ hahahaha^^^^^
    Stace ;)

    Currently: slow bulk for the winter :)

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  5. #5
    Registered User bubbathudd's Avatar
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    Originally Posted by Corbi View Post
    Vagasil?
    lol
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  6. #6
    Registered User tryintorebuild's Avatar
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    Sore from lift heavy weights? This is very rare.

    My mind is blank. I wanted to move on and not comment. Then I saw your signature. I was still going to move on and not comment. But then I thought of my daughter and how her ex treated her. Then I wanted to comment. But I couldn't top the comment already made.
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  7. #7
    Do what u love whatevergirl's Avatar
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    If you can swing it financially, go for a deep tissue type of massage once per week, or biweekly. Does wonders for what ails ya, and is very good for muscle recovery, both short term, and long term. Hope you get to feelin better.
    • Live and let live

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  8. #8
    Not Walter White misfit28's Avatar
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    Get a good foam roller and make sure to stretch post-workout.

    Maybe even do some mobility drills as a warm-up.
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  9. #9
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    Originally Posted by tryintorebuild View Post
    Sore from lift heavy weights? This is very rare.

    My mind is blank. I wanted to move on and not comment. Then I saw your signature. I was still going to move on and not comment. But then I thought of my daughter and how her ex treated her. Then I wanted to comment. But I couldn't top the comment already made.
    This. As a father of two daughters, OP go fuk yourself.

    Hope you feel better
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  10. #10
    Registered User yettiatcpg's Avatar
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    Sorry about the Sig guys. I have that for the Kids in the Misc. they need to learn.

    as for the tips about stretching I do that twice a week with the machine to get my quads. have to do a deep stretch to get past the issues of my replacement knee. things have very strained for a long time. tends to make me walk like I'm a hundred years old some days. funny thing even with doing loads of calories with plenty of protein I still feel depleted the next few days after a heavy day. I have some decent whey and extra bcaa's to go with but not sure if that's enough?
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
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  11. #11
    Kettlebear Marius_Ursus's Avatar
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    I just posted this in another thread in O35 day before yesterday.

    I have nothing to help me with DOMS, not stretching, not mobility work, not foam rolling, not massage, not NSAIDS, not hot showers/baths, not icing...nothing but time.

    My lower body is still wrecked from my squat training Monday on this new routine I'm on. Last night I hit chest, and the DOMS have set in with a vengeance, so just as the lower body starts to fade, the upper body is going to be at its worst.

    Criminy, I can't wait to adapt.
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  12. #12
    Registered User yettiatcpg's Avatar
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    Originally Posted by misfit28 View Post
    Get a good foam roller and make sure to stretch post-workout.

    Maybe even do some mobility drills as a warm-up.
    Mobility...you funny.

    seriously what type of foam roller?
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
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  13. #13
    Registered User coolio5's Avatar
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    Gotta build up to that stuff slowly....

    Originally Posted by yettiatcpg View Post
    I did some real heavy lifting a couple months back and the very next day I was so sick I couldn't go to work. felt like I had the worse case of flu and sore to the bone all over. any idea what I can do to prevent this the next time I go for a PR?
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  14. #14
    THE Mad Hatter. w8killer's Avatar
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    Originally Posted by Corbi View Post
    Vagasil?
    Oh Sh!t!! LOL!
    - Don't get caught up in all the hype. Just lift, eat and rest! -

    * Mad Hatter Crew
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  15. #15
    THE Mad Hatter. w8killer's Avatar
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    As for a foam roller, look up The Grid foam roller on google. Its a good one.
    - Don't get caught up in all the hype. Just lift, eat and rest! -

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  16. #16
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    Originally Posted by yettiatcpg View Post
    Sorry about the Sig guys. I have that for the Kids in the Misc. they need to learn.

    as for the tips about stretching I do that twice a week with the machine to get my quads. have to do a deep stretch to get past the issues of my replacement knee. things have very strained for a long time. tends to make me walk like I'm a hundred years old some days. funny thing even with doing loads of calories with plenty of protein I still feel depleted the next few days after a heavy day. I have some decent whey and extra bcaa's to go with but not sure if that's enough?
    So you think the misc needs to learn how to treat women like dogs?
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  17. #17
    Registered User tryintorebuild's Avatar
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    Originally Posted by grace_ou View Post
    So you think the misc needs to learn how to treat women like dogs?
    That's how I understood it. Didn't see how that made it better
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  18. #18
    Registered User oldsuperman's Avatar
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    Originally Posted by HairyScandinavian View Post
    Maybe you actually had the flu?
    ^^^^^^^^^^^
    Yep. You've had a bug. You might get sick and hurl chunks during or right after training. Yet if you're sick the next day? You got a bug buddy.
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  19. #19
    Registered User yettiatcpg's Avatar
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    Originally Posted by grace_ou View Post
    So you think the misc needs to learn how to treat women like dogs?
    You never had psychology class did you? its counter productive. if the young miscers realize what they are doing they'll stop.since some are misinterpreting it I removed my sig just for you.
    Last edited by yettiatcpg; 12-14-2012 at 04:49 AM.
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
    Reply With Quote

  20. #20
    Registered User yettiatcpg's Avatar
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    Originally Posted by oldsuperman View Post
    ^^^^^^^^^^^
    Yep. You've had a bug. You might get sick and hurl chunks during or right after training. Yet if you're sick the next day? You got a bug buddy.
    You may be be right. I may have just weakened my system enough for the bug to get a foot hold. dunno? as an old bugger who looks like you have made good gains what have you been doing for muscle recovery?
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
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    Riding for Redemption grace_ou's Avatar
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    Originally Posted by yettiatcpg View Post
    You never had psychology class did you? its counter productive. if the young miscers realize what they are doing they'll stop.since some are misinterpreting it I removed my sig just for you.

    Oh please... you can't be serious... and no, I'm a gender/borderlands historian, grad student.
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    Riding for Redemption grace_ou's Avatar
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    Now as far as recovery.. and keep in mind I'm an endurance athlete not a bodybuilder so what works for me maybe not work for you but some of it is worth trying.

    Massages - sports/deep tissue

    Contrast showers - help with muscle soreness, inflammation and boost the immune system.

    Foam rolling or even better pvc pipe rolling.

    Hot tub soaks in Rev or Epsom salts.

    Ice baths after heavy lower body workouts, followed up with hot shower 30 mins later.

    Dry skin brushing, followed by warm showers and light massage. This does have benefits even without the the massage part. It's good for the central nervous system. Really good for periods where your cns is having to adapt to changes in training.

    I also use guided hypnosis as means of relaxing, speeding recovery and improving on an area I'm having trouble with like a lift or ect.
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  23. #23
    Registered User oldsuperman's Avatar
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    Originally Posted by yettiatcpg View Post
    You may be be right. I may have just weakened my system enough for the bug to get a foot hold. dunno? as an old bugger who looks like you have made good gains what have you been doing for muscle recovery?
    I take glutimine 4 times a day. 5g AM, before training, after training, and bed. And I take BCAA's. I drink a gal of water during training. I always take two days off for R+R.
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    After resting for 5 or 10 minutes after a strenuous workout, spending 20 minutes on an exercise bike or elliptical at very light setting seems to help me. Getting the blood flowing through the muscle groups helps.

    Active recovery...try it.
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    Registered User yettiatcpg's Avatar
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    Originally Posted by grace_ou View Post
    Now as far as recovery.. and keep in mind I'm an endurance athlete not a bodybuilder so what works for me maybe not work for you but some of it is worth trying.

    Massages - sports/deep tissue

    Contrast showers - help with muscle soreness, inflammation and boost the immune system.

    Foam rolling or even better pvc pipe rolling.

    Hot tub soaks in Rev or Epsom salts.

    Ice baths after heavy lower body workouts, followed up with hot shower 30 mins later.

    Dry skin brushing, followed by warm showers and light massage. This does have benefits even without the the massage part. It's good for the central nervous system. Really good for periods where your cns is having to adapt to changes in training.

    I also use guided hypnosis as means of relaxing, speeding recovery and improving on an area I'm having trouble with like a lift or ect.
    Thank you Grace. I just so happen to have a huge chunk of 4" pvc handy and the foam underlayment to make the pad. some else here also noted the foam roller. after reading up on it I kinda do some that now using my stairs. I slide my back over the ridge of the steps to get a similar effect. the roller sounds like it would be more versatile.

    Never heard of the dry skin brushing? sounds interesting. what kind of brush would you use for this?

    the contrast showers also sound like they may help. I don't have access to a bath big enough for myself anymore as I tore it out for the giant shower ..oops.
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
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  26. #26
    Registered User yettiatcpg's Avatar
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    Originally Posted by oldsuperman View Post
    I take glutimine 4 times a day. 5g AM, before training, after training, and bed. And I take BCAA's. I drink a gal of water during training. I always take two days off for R+R.
    I have not tried the Glutimine by itself yet. the whey I get has some in it but not sure if its enough. I'm only taking mega red fish oil and Coq10 right now. the Bcaa's I use a tsp in every shake before and after workouts. I also stopped and picked up more coconut water today to mix shakes with for the potassium(700mg per shake) saves eating all them bananas. plus it clears out any uric acid crystals in my joints
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
    Reply With Quote

  27. #27
    Registered User yettiatcpg's Avatar
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    Originally Posted by Streetbull View Post
    After resting for 5 or 10 minutes after a strenuous workout, spending 20 minutes on an exercise bike or elliptical at very light setting seems to help me. Getting the blood flowing through the muscle groups helps.

    Active recovery...try it.
    we have a nice rowing machine that I use at our gym. it might be better to plan it out for after my workouts. Thanks
    Yetti
    ............................................
    Do the farmers walks, best thing you will do for yourself.
    currently at one mile twice a week with a single 45lb plate(with grips)
    1 set is 1 lap each of suit case carry right, then left., chest high carry(both hands) then a two handed waiter walk.
    4 laps = 1/4 mile x 4 sets
    Reply With Quote

  28. #28
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by yettiatcpg View Post
    Thank you Grace. I just so happen to have a huge chunk of 4" pvc handy and the foam underlayment to make the pad. some else here also noted the foam roller. after reading up on it I kinda do some that now using my stairs. I slide my back over the ridge of the steps to get a similar effect. the roller sounds like it would be more versatile.

    Never heard of the dry skin brushing? sounds interesting. what kind of brush would you use for this?

    the contrast showers also sound like they may help. I don't have access to a bath big enough for myself anymore as I tore it out for the giant shower ..oops.
    Def go with the pvc, IMO actual foam rollers aren't worth the money. You can get the same benefits (imo even better) from pvc.

    I use a natural bristle brush, like a shower brush. Start at my feet and make long strokes up the legs, then arms always working toward the heart. I use a method similar to this.. http://www.netplaces.com/sensory-int...ompression.htm You can still get positive results even without the joint compression just simply using the brushing.

    I use it as follow up treatment for PTSD and as a cyclist & weightlifter. I believe it improves recovery and helps with cns adaption. It's also has uses awareness, responsiveness, focus, alertness, improved coordination. It's also good for improving circulation and a few other things.
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    Mystery Avatar carbkilla's Avatar
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    Originally Posted by yettiatcpg View Post
    I also stopped and picked up more coconut water today to mix shakes with for the potassium(700mg per shake)
    Abnormal potassium levels may cause symptoms such as muscle cramps or weakness, nausea.

    CK
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