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  1. #2971
    Author/Trainer 2020Wellness's Avatar
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    The Recovery Deficit: It's Meaning and How To Avoid It

    Question:
    So my big question is, what advice do you have for optimal recovery between workouts?

    Answer:
    Well, the body can only take so much in terms of how much work it can do in a single workout and how often it can train hard throughout each week too. If you are training too intensely and/or too frequently, you will create a recovery deficit. This means that you never truly give your body enough time to recover and it continues to break down without fully healing, eventually resulting in reduced performance and injury.

    There are people out there who train themselves into problems without even knowing it, or knowing it and just refusing to slow down for some internal reason (usually equating their own self-worth to how hard and how much they work).

    Recovery deficits are real, but there are ways to avoid them!

    Methods to prevent a recovery deficit include:

    1. Getting enough sleep every night. Generally, 8ish hours of sleep is recommended and found to be healthy.

    2. Also, making sure you are consuming adequate calories/protein/carbs/fats/vitamins/minerals/water. It's impossible to perform at your best when you aren't consuming enough energy and micronutrients to support your intended activities.

    I always say, people rarely set PRs in a calorie deficit, and it's true.

    3. And finally, choosing a training frequency that allows for recovery between sessions is very important. This is why you won't see me recommending people train intensely twice per day or even every day.

    It's also why you won't see me programming maximal intensity work over and over. There needs to be some periodization in place, meaning some weeks are high intensity, some are low intensity, and some are at varying levels in between high and low.

    Do you want to avoid decreased performance and injuries? Take these three points into mind when thinking about maximizing your recovery and performance by avoiding a recovery deficit!
    Have a coaching, training, nutrition question? PM me!
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  2. #2972
    Registered User andyat11's Avatar
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    Been looking for a program like this for a long time. A month in and I can already see and increase in fullness as well as strength has been going up and you get a kick ass pump out of it. Would recommend.
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  3. #2973
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by andyat11 View Post
    Been looking for a program like this for a long time. A month in and I can already see and increase in fullness as well as strength has been going up and you get a kick ass pump out of it. Would recommend.
    Thanks buddy. The pumps are the best during high rep supplement weeks too. If you get the 60% core lifts paired with the high rep supps, it's pump city!!!
    Have a coaching, training, nutrition question? PM me!
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  4. #2974
    Registered User tandpr's Avatar
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    Hello Ryan and others,

    Just wanted to say to anyone reading this thread and wondering if they should try GST..... in any case I can think of, the answer is yes. I ran this on the free trial type thing for a while, then purchased the proper help I needed from Ryan lol, and then ran it for some time after as well. It is an amazing program. Working with Ryan taught me so much about training, nutrition, and mental focus. I could go on and on. He taught me things I use in all these areas. Even though I am not running GST any longer, per se, I use what it, and he, taught me every day. I have been exponentially more successful in my training goals because of it. Give it a try, you will not regret it.

    Remember me, Ryan? Been YEARS. You put a pic of me on your website once with "Next stop 200lbs" because that was my goal. Guess what? I still have never made it. I did however stop caring so much about what that silly number on that bathroom gadget says, and focus on how I look, feel, and fit in clothes. I am a small guy, I may never see 200lbs. I do however, feel amazing and after a good pump at the gym..... I may not be 200lbs but I feel H U G E ! lol

    Keep doin what you do. May you have favor and blessings abounding.

    Trent
    Last edited by tandpr; 08-06-2020 at 11:25 AM.
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  5. #2975
    Author/Trainer 2020Wellness's Avatar
    Join Date: Feb 2007
    Location: Minnesota, United States
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    Originally Posted by tandpr View Post
    Hello Ryan and others,

    Just wanted to say to anyone reading this thread and wondering if they should try GST..... in any case I can think of, the answer is yes. I ran this on the free trial type thing for a while, then purchased the proper help I needed from Ryan lol, and then ran it for some time after as well. It is an amazing program. Working with Ryan taught me so much about training, nutrition, and mental focus. I could go on and on. He taught me things I use in all these areas. Even though I am not running GST any longer, per se, I use what it, and he, taught me every day. I have been exponentially more successful in my training goals because of it. Give it a try, you will not regret it.

    Remember me, Ryan? Been YEARS. You put a pic of me on your website once with "Next stop 200lbs" because that was my goal. Guess what? I still have never made it. I did however stop caring so much about what that silly number on that bathroom gadget says, and focus on how I look, feel, and fit in clothes. I am a small guy, I may never see 200lbs. I do however, feel amazing and after a good pump at the gym..... I may not be 200lbs but I feel H U G E ! lol

    Keep doin what you do. May you have favor and blessings abounding.

    Trent
    Hey Trent!

    I definitely remember you, of course. The nice thing about me being active in here for so long and also actually speaking with all of the GST users is that I do remember them, you included.

    Thanks a ton for stopping in and giving a testimonial to GST. It's hard to believe it's been a decade of helping people through the program and this site.

    It sounds like you've gained some knowledge on what matters to you the most right now in your life and that is to look great, feel good, and not chase a scale number. There is a time and place for chasing a scale number and I've done plenty of it myself. Once you get to a point where you feel content, the importance of the number dwindles. It sounds like you've reached that place and I'm happy to have been a part of you getting there.

    Thanks again for posting up in here, I really appreciate it!
    Have a coaching, training, nutrition question? PM me!
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