Recuperate Muscle Faster
Muscles grow while the body is recuperating.
Contrary to popular belief, muscles grow not during training, but while your body is recovering after workouts. Recovery from training is very important for athletes. Until an athlete has recovered from their previous workout, athletes cannot truly function again at their highest level of performance. A great analogy about training recovery comes from six times Mr. Olympia Dorian Yates. He said when you go to the gym, you’re causing injury to your muscles. The body repairs the injured tissue and grows to be bigger and stronger. He said this process is much like when you damage the tissue of your hand and a callus begins to form; the callus is the body’s method of healing. You would not rip the callus before it’s fully formed and healed because this would impede the recovery and recuperation process. Much like a callus, you cannot train your muscles before they are fully repaired. So how can you recuperate muscle faster in order to continue training at your fullest potential?
Muscle soreness is often used as an indirect marker for muscle damage and recovery. Other various measures of recovery include glycogen re-synthesis, electrolyte replacement, rehydration, and the measure of performance. There are also biomarkers of muscle damage such as creatine kinase (CK) and changes in heart rate variability (HRV). Athletes should not have to suffer from being sore and weak before it’s their time to perform. In order to recuperate muscle faster, coaches and trainers need to have a good grasp on how various forms of training impact recovery time.
When it comes to getting bigger and stronger, there are two camps: high intensity and high volume. High volume training is based on training with more sets; whereas high intensity training is based on training with a more substantial weight. Some lifters recommend training with heavier weight but less frequently, and others train with lighter weight but more often. A new study published in the European Journal of Applied Physiology compared the physiological responses from high volume training (more repetitions) and high intensity training (heavier weight) in highly trained individuals. Researchers had subjects perform two workouts of heavy squats.
– The high intensity workout comprised of 8 sets of 3 repetitions with a heavy load; or
– The high volume workout comprised of 8 sets of 10 repetitions with a moderate load (high volume) in a randomized, counterbalanced order.
Performance measures and leg strength was measured after the workouts. Additionally, endocrine, inflammatory, and muscle damage markers were also obtained. Performance and blood samples were taken at baseline, 30 minutes, and again at 24, 48, and 72 hours post-training. At the end of the study, there were distinct differences in the muscle recuperation between the two protocols. For the most part, muscle recuperation took longer when the participants trained with more repetitions, or high volume. Peak power and muscle strength were reduced after the high-volume workout, compared to the high-intensity workout. Maximal voluntary isometric strength remained suppressed below baseline for 72 hours following the high volume session, but not following the high intensity session. Additionally, biochemical markers of muscle damage (LDH, CK, and MB) were increased similarly after both workouts, but the increase in blood lactate and self-reported muscle soreness were both greater after the high volume workout. Post-workout cortisol and IL-6 levels (i.e., markers of inflammation) were increased only after the high-volume workout. The authors conclude that high volume resistance training results in higher performance decrements and impaired muscle recuperation. They also noted higher markers of inflammation in high volume training compared to high-intensity resistance training. This finding supports previous studies demonstrating prolonged performance decrements following hypertrophy training. The researchers concluded that a high-volume workout causes greater muscle damage and more extensive and more long-lasting force reductions than a high-intensity workout.
If you want to recuperate muscle faster, then be sure to supplement with Bang Master Blaster, the pre-workout that builds muscle faster, as well as VPX Sports Amino Rush 2:2:1 intra and/or post-workout.
Bartolomei, S., Sadres, E., Church, D. D., Arroyo, E., Gordon III, J. A., Varanoske, A. N., … & Hoffman, J. R. (2017). Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men. European Journal of Applied Physiology, 1-12.