Recovery: how to optimize it

[MDLV]

Hey guys, I am a powerlifter and the day after my legs day, I am exhausted! I normally do not need a lot of sleep. After a leg day, I need 12hrs! I can also develop a slight cough, which tells me my immune system is tapped. I am taking in protein every 3 hours. I ice-up if there is any soreness. I avoid nsaids amap, for several counterproductive reasons. What can I honestly do to 1) optimize my immune system 2) speed up/optimize my recovery? Oh, I am also on 150mg twice/wk of Cypionate, which should be taking on a huge load in the recovery process right?

 

[MDLV]

ok, so far the recommended solutions I have discovered are: daily thorough hydration, daily thorough glycogen replacement, contrast showers right after intense exercise (1 minute of a hot shower followed by 30 seconds of a cold shower. Water needs to be as hot and as cold as is tolerable. Repeat 3-5 times. Always end with COLD,) a couple 10 minute naps during the day, day-after low intensity exercise involving the highly-worked muscle in order to increase blood flow throughout the tissue (aka GPP), a supplement called ETS, creatine replenishment right after exercise, and 6 grams/day of EPA/DHA instead of an over-the-counter pain reliever if you ever feel you need one.

Any other recommendations?

 

[MDLV]

I have looked through the drug profile by Pharmacia and have not seen anything mentioning a reduction in white blood cell count. In fact, what I have seen is testosterone replacement therapy programs actually advertise a stronger immune system as a result of increased T. Hmmm. Maybe they are not taking into consideration the massive amounts of micro-tears that a powerlifter is going to make in his musculature from head to toe. That has to keep the white blood cells busy, right?

So, what can we do other than ingest plenty of certain micronutrients in our diet(see eg. http://www.health24.com/dietnfood/You_are_what_you_eat/15-49-776.asp), supplement our diet with a garlic pill, shiitake mushrooms, and green tea in attempt to boost our immune system?

 

[greyowl]

I have looked through the drug profile by Pharmacia and have not seen anything mentioning a reduction in white blood cell count. In fact, what I have seen is testosterone replacement therapy programs actually advertise a stronger immune system as a result of increased T. Hmmm. Maybe they are not taking into consideration the massive amounts of micro-tears that a powerlifter is going to make in his musculature from head to toe. That has to keep the white blood cells busy, right?

So, what can we do other than ingest plenty of certain micronutrients in our diet(see eg. http://www.health24.com/dietnfood/You_are_what_you_eat/15-49-776.asp), supplement our diet with a garlic pill, shiitake mushrooms, and green tea in attempt to boost our immune system?

To tell the truth, the only things that have worked for me are AASs, creatine, and antioxidants (vits B, C, betacaratene have worked just as well as anything else more exotic).

 

[STEEDA69]

This is Definately something that is case specific ( varies from one individual to another). First, I think some basic questions need to be answered! How many days per week do you train? How many rest days? Are you training legs after consecutive training days? How many years have you been lifting? How long have you been taking 300 mg Cyp? When was your last recouperation (rest) period that lasted for more than 5 days? I don't know the answers to these but I can tell you that for myself, I ALWAYS take a day off after training legs and I use quite a bit more than 300 mg of cyp per week! I don't know many lifters (advanced) who can even think of training the day after a brutal leg work out! REMEMBER! Your body does NOT grow in the gym, it grows while you rest and recouperate, so don't ever feel guilty for a day off now and then, following an intense routine. I've found that I need more rest, the more advanced I become! Seems it would be the other way round but as you progress, you train harder, muscles are larger (hopefully) and therefore need more recoup time! You need to train hard but you also need adequate rest in order to GROW!
JD~

 

[MDLV]

Wow! Nice reply JD! I do high-weight low-reps (6,4,2) after a good warm up. Monday= Heavy squats, hack squats, leg presses, leg extensions, calves, abs, shrugs. Wednesday= Chest and biceps. Friday= Deadlifts, various rows, pulldowns, hamstrings. Saturday= Shoulders, triceps, neck.

Tues, Thurs, Sat, Sun I try to do one hour cardio. SInce I am a very aggressive person in the gym, I really step up the pace to around 85% of my max. It sucks, but it looks like I am going to have to bring that down to around 75%, so that I can do as little as possible and yet still get the cardio benefits.

I have been out of the gym for about 6 months. I am just starting my third month since I resumed lifting. I have been on 300mg for a couple months, due to T levels that were out of whack from having lost a T to cancer years ago. The last 5-day break period was two weeks ago because I developed a fever and chest cold. So, it was not exactly a period of good eating.

You would think the more you lift (eg. months, years) that your body would adapt and heal faster.

 

[MDLV]

actually, 300 mg/wk for the past 2 months, 200mg/wk for a few months before that, 140mg/wk for a few months before that, 120mg/wk for a month before that, and 95mg for a month before that.

 

[MDLV]

Farmers do it!

Resistance trainers have always emphasized the importance of only working a muscle group once or twice per week, so that a full recovery can take place and optimal growth can occur. I personally think we are completely overlooking something when it comes to our theories on recovery.

I am sure most of us had a grandfather who was a farmer or rancher and was HUGE! Some of us know sons of farmers and ranchers, in their 20s, who have never been on a formal resistance training program and are HUGE! Both cases are men that engage in resistance conditioning far more than 60 minutes per day, and only take MAYBE part of their Sundays off. How is this possible? Why don't they ever end up is a disabling overtrained state? How are they able to recover so well? If you hit me with the response that they eat nothing but fresh, non-processed, whole foods, I will buy that as one possibility.