When you are putting in the work the Big Granty way and training with high volume intensity - exactly how I like to train! - recovery really is the name of the game when it comes to building lots of muscle.
With that high volume intensity training also comes muscle soreness however. It comes in the form of DOMS, which stands for ‘delayed onset muscle soreness’.
If you have DOMS it is a good sign that your workout hit the mark, but how you handle your recovery from that intense workout really is the key when it comes to building lots of muscle.
You cannot hope to grow thick slabs of muscle unless you are recovering right!
So, here are my 3 top tips to kick start your post workout recovery for maximum muscle growth potential:
1) PROTEIN Make sure you are getting enough protein. Protein gives you all of the amino acids that are required to recover. You need to be hitting 1.5g of protein per pound of body weight every day. Ensure you eat this over several smaller meals, every 2-3 hours. That way the muscle protein synthesis is higher than if you ate it in one sitting and it helps the muscle tissue repair and grow faster.
2) SLEEP And I mean sleep a LOT! This means getting 6-8 hours through the night and also trying to fit short naps in during the day where possible. I know not everyone can do this, but it makes ALL the difference to recovery. Eliminating caffeine at night time and taking a little magnesium are two things you can do to help with sleep if it is something you struggle with.
3) FUEL You have got to eat enough fuel for your recovery - this is why you may see me having a hamburger & fries before bed or large pizzas. Your muscles can store carbohydrates as energy which can be used in recovery, so make sure you are fueling your body post workout in a way that allows your muscles to recover from high volume training and still have enough energy left over to grow.
If you maximise your effort in these three areas - protein, sleep and fuel - post workout then you are giving yourself the best chance of boosting your recovery and achieving the muscle growth that you are aiming for.
Speaking of maximising, if you want to explore more ways in which you can MAXIMISE your training potential then check out how you can get involved in my bespoke personalised workout program here. It is 100% customised to you and your needs, advice on all things training programs, techniques, tactics, nutrition and mindset to help get you to where you deserve to be in your fitness journey.
Last but not least always remember …. be stronger than your weakest excuse and get shit done!
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