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Best and Worst Recovery Methods Ranked By Exercise Scientists | Renaissance Periodization | YouTubeToText
YouTube Transcript: Best and Worst Recovery Methods Ranked By Exercise Scientists
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he goes typically when people think
recovery they go what do I add to my
program what am I add to my lifestyle to
recover better and he goes people are
thinking about that literally backwards
remove hey folks Dr Mike here for RP
strength today we're joined by Dr pack
who is a sports scientist and a
researcher of all things muscle and
strength and it turns out that to get
jacked and to get strong and to get lean
recovery is really
important but it turns out not
everything you've heard that enhances
your recovery does so at all or nearly
as well as some of the other things
you've heard so pack let's start walking
you have a list for us you've checked it
twice someone on there is naughty some
people may be
nice but people are so complex aren't
they they could be both sometimes
naughty sometimes nice sometimes at the same
same
time you got a list of recovery
modalities recovery practices and you're
going to start out with the not so great
ones we're going to talk about why
they're not so great you're going to
work your way up to the best ones m
so the worst one has to probably be
having your spouse yell at you for hours
at a time yeah but that can motivate you
cuz that can get you angry you leave the
house for a few days stress goes down
you train super hard for those three
days because you're fighting your demons
and potentially you make more money
because you're now extra driven but now
she gets
half that is true
true
but in legal advice here much postnups
RP strength by the legal services you
guys offer what we offer is postnups
postnups what's down there recoverywise
pack that to you seems like maybe not so
worth doing so let's set the context
here we're talking about people who want
to get jacked maximize muscle growth and
strength to a certain degree so the
people that watch this channel we're not
talking about you know athletes that
have 50 competition per week and
whatever your random individual who
wants to make okay gains and doesn't
care if they miss out on a bit of gains
we'll start with cold water immersion
including cold showers and just sitting
in ice tubs and all that
jazz that would in my opinion be one of
the worst recovery modalities if you are
somebody who is again interested in
maximizing muscle growth recent meta
analysis out of our lab showed that no
cold water emerging specifically not
only does not enhance muscle growth but
it can actually have some delerious
effects on hypertrophy specifically
meaning that not only you're not getting
better gains you're getting worse gains
because you're blocking God all sorts of
anabolic Pathways I'm not going to get
into the well just the really quick
getting into it some of the anabolic
Pathways in muscle seem to be based on
inflammation and inflammation is
radically reduced with cold and looks
like that reduces some of the muscle
growth potential as well mhm bad
news does it recover you in any way sure
so there are cases where you could use
cold water immersion to alleviate
soreness and to
actually enhance power output um among
other um other physiological functions
that we typically use to track what is
recovery yeah if you can produce high
power again we say you recovered for
sport for
sport yeah so what you've basically done
is because the inflammatory Paradigm
that occurs with muscles after training
makes them worse at what they do for a
few days but grows them if you kind of
cut that down by doing some cold
immersion they recover back to their old
performance quite quickly but that's
because they haven't done the work of
getting better much under the hood and
so it's kind of like uh you got a
visitor coming in you kind of clean up
your room super quick just like put the
roaches underneath the couch that clean
but you're ready to take guests again
exactly not sustainable if you want a
clean apartment month after month by the
RP Cleaning Service as well it's a great
service but uh that was an awesome
analogy because this is a exactly how
one would use it so let's say you're an
athlete and you have um three
competitions or three games in a week
yes and you're super sore from the first
competition you don't care if you're
maximizing muscle growth for that one
time so you could do cold water
immersion and alleviate some soreness
help your sort of uh recovery a bit more
and get into that next game feeling less
sore and a bit more recovered but as far
as the average lifter who wants to get a
ton of muscle goes buying uh bathtubs
and immerging yourself in ice every day
after each session although it looks
cool and it feels like you've done hard
work because it's just hard and it sucks
eh no so I would have to rate cold water
immersion for people looking to maximize
hyy I would have to put it in the F tier
F tier are there anything are there any
ones that you want to mention exist in
the F tier or are we up to the E tier
next I think we are going to the etier
with still pretty shitty pretty shitty
with things like foam rolling okay for
example again the current totality of
available evidence as far as form
rolling goes shows that H you can be
more flexible and maybe in some cases
slightly alleviate soreness or perceived
pain at anyone point or perceived pain
but one you're getting plenty
flexibility from Full range of motion on
resistance training
exercises and at the same time as far as
longitudinal evidence in terms of foam
rolling benefiting your recovery to a
meaningful extent where you're now
actually gaining more muscle and more
strength and performances up there's not
really much it's just another way that
you could you know spend a few extra
minutes get a bit less sore but as you
probably know there comes a point in
one's lifting career where soreness is
still a thing for some muscle groups but
is not such a boogeyman that people make
it out to be it's not even a boogeyman
to begin with you're sore enjoy you
earned it eat food and sleep that's me
man that's how I feel but many people
don't like being sore
yeah they they like growing they had to
get used to being sore a little bit at
least there's also so you mentioned
there's based upon the literature
there's no rationale here but there's
also the opposite and anatomical
inference rationale the the way that the
human body works the muscles the fascia
the skin for foam rolling to do anything
that is at a grand level at a molecular
level mechanically disruptive enough to do
do
anything you need like 10 times the
force as minimum and like you would just
get crushed at those forces and well
physiology would respond but it turns
out fo rolling is such a surface level
activity that may do something to Joint
appropri reception do something to pain
perception make you nominally more
marginally more flexible and mobile at
the time of doing the event so foam
rolling probably is something better to
do for five minutes before you do some
heavy leg lifting than it is to do like
on a random Tuesday evening to recover
for your next Thursday leg workout yeah
yeah exactly while not focusing on
eating actually managing stress and so
on and so forth and something that I I
want I do want to say here is
is
relaxation is such a huge thing for
Recovery actual recovery that benefits
people like just watching cartoons or
something that a lot of people end up
giving themselves so much homework for
Recovery exactly they get on the
treadmill they get in the fucking sauna
they get in the fucking cold plunge they
foam roll and that's like two
two
hours of recovery you don't feel
recovered from it you feel like you did
two hours of purposeful activity which
is like work and if you just took two
hours of eating a few burritos and
watching a couple of reruns of The
Simpsons or some shit you will likely
recover a deep level and grow more from
that than from all that other stuff
because some people why am I saying this
pack some people you like well yeah foam
rolling is not magical but I like it and
it's not harm and you go that's true
that's true but you have a lot of habits
that you like to do that may be wasting
a lot of your time and pre preventing
you from doing other shit you could be
doing and at some point if someone tells
you look like you actually don't get
more jacked from this at least consider
not doing it anymore you know what I
mean yeah because it it's like it
becomes part of your training routine in
general so all of a Superstition almost
like baseball players and their various
bats for warm-ups and stuff like I got
to have this one like do you though yeah
do you need that extra 30 minutes every
now and then could you have spent that
better could you have even spent it
training more training more or resting
more and because foam rolling is
somewhere in that weird middle between
the two it's just not quite clear what's
going on yes all right the same goes for
so we will put foam rolling in the E
tier just because you know it doesn't
have a negative effect on muscle growth
yeah hey that's wow what a tiar right f
f tier just was terrible cost you muscle
this one is like okay it doesn't cost
you any muscle uh the next one hopefully
well I'm not going to prove what's the
next one the next one would be massage
guns which would also yeah so massage
guns where are we putting these
guns you know where you knowwhere if you
have to ask don't worry about the gun
yeah don't worry it's somewhere it's
somewhere deep and hairy um but massage
guns although intuitively whoa massage
Gun blood flow blood flow is one of
those buzzwords that we say
world I hate it yeah same more blood
flow brother you have blood flow to your
biceps 24 hours a day it is not the
limiting factor for your muscle growth
holy shit yes so as far as literature on
muscle massage guns and muscle growth
goes not much as far as recovery goes
again similar effect maybe alleviating
some soreness and
feeling a bit less stiff uh but other
than that paying a ton of money and
that's where you'd put it even you know
between the F and eer and this Infamous
thealist um because it cost much more
than form rolling and at the same time
you see people get obsessive with it to
the to the point where it's like bro you
don't need why are you 20 minutes
pounding yourself with a massage gun no
I can answer some of those questions yes
if you replace massage gun with another
tool or just stop it pounding
yourself um I feel that man and from the
last I took a look at the deeper
literature on recovery adaptation it's
been a little
while what I noticed from it and the
some of this I'm paring my colleague Dr James
James
Hoffman absolutely an unquestionably the
most recovery assistive part of
massage is the fact that you have a very
huge rise in parasympathetic recovery
nervous system activity and a huge fall
in sympathetic uh fight ORF flight
activity it is a hugely Pro recovery activity
activity
physiologically because it relaxes you
completely and you can really enjoy
it that's why the umbrella term in sport
Science for things like massage that
help you is actually called
compassionate touch it's not called
massage massage is one kind of
compassionate touch because it terms out
the fatigue you can drop from your
girlfriend just cuddling you for 30
minutes is really similar to sport
massage for 30 minutes yes as measured
by hormone levels parasympathetic versus
sympathetic nervous system activity and
perceive degree of recovery and benefit
but having your girlfriend just kind of
grope you for a while he doesn't seem
culturally has anything to do with
sports or getting jacked so people are
like well that's just fun times but I
need to go drive 45 minutes One Way lay
on a fucking terrible bed that looks
like an SNM device have them splain the
out massage gone my taint which I think
is the most pertinent part of the body
for recovery for 45 minutes which feels
terrible people ask you ask people about
sport massage and about the massage gun
they like do you like it they're like I
hate but I do it for Recovery all right
better be doing something under the hood
but it's not that sucks so maybe fuck
all that what you really need is someone
to just recognize that you're human
being look you in the eyes touch you in
a oh anywhere really is a good start
maybe in a special place and then that
compassionate touching may be the thing
giving you all the benefits you think
you're getting from massage or massage
gun but it's just the fact that even
you're touching yourself which is a good
start if you have no one else around
yeah for sure but nice that you touch on
sport massage as well cuz that would be
the next actual like manual massage from
another human being and it's funny that
you said that people say oh it sucks cuz
usually sport massages associated with
pain grotesque pain yes but if we look
again at the L
literature things don't look that great
and as far as a game changer for
Recovery goes if we even look at
literature that has gone physiotherapist
to try and identify trigger points or
muscle knots I still don't know what
trigger points are uh and I and muscle
knots are for sure just nonsense that's
anatomically impossible but are trigger
points real is that a thing it's a it's
sometimes used obviously I'm not a
massage expert but um they they're
sometimes used interchangeably so knots
and trigger points but when they've had
physiotherapists go okay all right
identify the trigger points like many
times they don't find the same things
sure CU like you'll go to a massage um
therapist and they'll go you'll say oh
yeah my forearms have been I don't know
benching rowing a lot they heard a lot
they go here yeah yeah okay and then
they do some stuff and okay if
somebody's pressing you for 30 minutes
nonstop you'll feel things add the
placebo effect to the mix
voila and the compassionate touching
effect to the mix it's nice to have
someone pay attention you touch it for a
little while and do small Tok people
think there's some kind of technical
deep physiological effect of the
specific kind of sport massage in
reality maybe in some injury recovery
bloodflow profusion cases I think sport
massage probably has its best uses when
people are fucked up like you may need
sport massage if you get injured or
something's really fucking weird but if
you're just a person who is let's say a
back normal healthy back and you want it
more G jacked adding two sessions per
week of sport massage is a highly not
Dependable way to get more jacked it's
Dependable way to get someone to touch
you which is nice but you know the thae
girls down the street in the brothel
they can do that for cheaper and more
completely from what I've heard at my
house and the tie girls being me and my
multiple personalities some of them
speak only Tha and I don't understand
Tha it's so exotic it's um so it's po
specifically you see a lot of
bodybuilders talk about tissue work and
throw in other got to do your fucking
tissue work man this was I was missing
on my last prep yeah I don't know what
that means but neither do I fun fact cuz
some people may say hey what about
injuries that's part of recovery there
was a recent systematic review in meta
analysis looking at whether a
physiotherapy a single physiotherapy
session how that compared to multiple
physiotherapy sessions as far as
muscular skeletal
disorders and not knocking anybody down
here time to knock someone down yeah one
session resulted in the same benefit as
multiple session as far as muscular
skeletal disorders so people that were
fucked up so it turns out that education
and getting a person more educated uh as
part of that session maybe obviously
case dependent right if you've broken
your leg and you've like whatever don't
hit me with the the random anecdote the
education part may be more important
than the actual visit and the let me
Tinker with you and press this and press
that and injuries happen randomly
sometimes and you can't explain them or
fix them the manual therapy thing used
to be well we don't know scientifically
yet what's happening but definitely
things are happening and now the more
the science kind of try to uncork it the
more we're learning it's like not only
do we not know what's happening
scientifically evidentially it may not
be happening at all it's kind of like
people would say you know so like how
would you explain ghosts like how come
ghosts exist you're like I don't I don't
think they exist show me a ghost I'll
start proposing mechanisms but there was
a lot of stuff in manual therapy about
mechanism proposal for how like graston
and all those the rubbing techniques
work and it was like okay do these
things actually promote recovery or
growth or anything and most literature
now has like n maybe probably not and oh
looks like we don't need to suppose
anatomical mechanisms whatsoever the
worst one was K Tape for me I never
kinesio tape but it looks so cool you
look like a cyborg yeah
like and you put it on it makes you feel
like hey man my elbow's getting secured
even though it's just duct tape on the
side of your arm but even int massage
intuitively I get it he's pressing on me
something is happening blood flow muscle
tissue but oh there's a tape I'm fixed
on the skin on the skin as well anyways
um put massages because they're
expensive they require time and
sometimes when you go to less
experienced therapists that take the
absolute piss can't even get you off
that oh sorry yes play continue that you
don't get the happy ending but you also
get the oh I am sore from the massage
I've had that yes tons people think
that's a good thing though like yeah man
the massage really beat me up like okay
fucking know so because the only one pro
you could make for sport massage is that
oh does it help you relax if you go to
your local spa whatever and there's
somebody just robbing on you cool it's
relaxation time that helps with recovery
sure but the guy elbowing you bro that's
me man I get I don't get massages often
because I don't do like I don't I'm not
into pain as as much as my porn search
history would show complete opposite and
it does um getting hurt is not fun for
me and so when people are like they see
me they're like clearly I have to fuck
this guy up in a massage context it'll
get the elbow going and I'm like can you
do less they're like okay less less less
by the time I've gotten to the the the
less they they're just like putting
their fingers on my skin gently and
they're like you suck and I'm like hey
I'm saving your hands for your next
client that wants you to fuck them up
but a lot of people do think like the
harder the massages Yeah the more stuff
now some people just like hard massages
it makes them feel good and then your
answer to them is like praise be to
Jesus go get you a massage it's going to
be awesome just don't start thinking
it's going to like boost your muscle
growth somehow no and if again if
there's damage done there we could make
the argument that or it boosts your
muscle growth but it's now training yes
externally delivered training someone
beats you up for you yeah BJJ better
than massage same idea yeah free massage
from your friends e tier so we we
haven't move one fell off we haven't
moved much yeah that goes there SAA on
the other hand although the literature
doesn't show that it's going to
magically accelerate recovery there are
some more positive findings overall and
as far as interference effect goes but I
will go down the Avenue of is
traditionally and this is okay anecdotal
glasses on associated with relaxation
more than some of the other modalities
yes nobody relaxes in a cold tub yes so
if you're going sauna with your buddies
after the gym and from what I've seen
here in the states some disgusting SAS
in some like commercial gyms I'm like
who goes in there people who look at
other people's dicks yes if you go in
there with your mate and you're like ah
hard session sweat it out whatever touch
the whole thing the whole thing that
could be fine because you're essentially
relaxing but again nothing magical we'll
put that in the seat here does it
interfere with muscle growth does heat
exposure interfere with muscle growth
not not uh anywhere near CWI cold water
immersion okay somewhat M does it
interfere somewhat no from so no effect
no effect any beneficial effect there
are there's some evidence as far as
General Health goes but for muscle
growth specifically no damn well fuck
that who gives a shit about General
Health I'm kidding yeah sauna is okay
okay so sauna is better but as long as
we're giving all the caveats if you hate
the sauna like I fucking hate it I don't
like to be hot it's it's fucking
annoying I like to see tons of other 40
and 50 and 60y old naked dudes but I've
got all kinds of websites for that so I
don't need to be hot if it's
uncomfortable for you it's probably not
worth it mhm but if you like it no sweat
not literally and then you're good to go
do it just as long as you don't think
it's some kind of magical super recovery
formula might be a little okay for your
recovery as long as you like doing it
yeah as long as you're relaxing and as
long as you as we say in the UK don't
take the piss with it don't be in the S
sweating for three hours and there's all
types of I when I went to Russia for
example we went to the real deal SAA
with my aeri friend ilas who needed to
show me how intense the Sona can get and
kept making it harder and that it's like
a manhood bullshit it's like who can
drink the most beers who can jump their
fucking truck over the river who can do
the sa of the highest and not bitch
about it like that that level of sauna
probably there's no direct evidence but
if you're there dehydrated and and like
ready to faint probably not the best for
Recovery or listen I can solve that one
real quick when powerlifters Fighters
when they SAA to make weight nobody
feeling extra recovered after that
you're for sure feeling way less
recovered so definitely what is a good
length of time for sauna 15 to 30
minutes something something relatively
short like
that off right okay yeah cuz the
intensity of saunas can differ from
country to country from whether you're
dumping water on the coal and there blah
blah blah so yeah sauna overall nothing
extraordinary not a recovery modality
that you should definitely go for if you
love it and it's part of your culture
okay do it with with some limits now
moving on to actual things that help
with recovery okay B tier and above B
here now we are going to get a bit you
know not so highp modality wise but Del
loads which yes it's not a modality in
the form that in the sense that you
canot buy a D Lo and have it at your
home but yes taking a D Lo when you're
feeling very fatigued and doing less
training or very easy training is a
great way to help you feel more
recovered and then approach training and
be more recovered yes so the great thing
about D loing or any kind of period of
shorter training anywhere from a day to
half a week to a week
MH uh recovery day recovery half week D
Lo all the way to two weeks of active
rest if you need it
it
basically can bring down your generation
of new fatigue to zero MH and your
body's normal natural fatigue reduction
mechanisms are now like oh than fucking God
God
they're shoveling shit and no one's
pouring more shit into the pile they can
get rid of all the shit for you and also
because it's not full time off sometimes
getting in and doing a little bit of
light work technical work can improve
your Technique but also a little bit of
light work has been shown in physical
rehabilitative science to improve the
rates of
recovery above and beyond doing nothing
at all and there's at least a few
studies on team sport things like soccer
that I'm familiar with where active rest
was better than passive
rest people will say I don't like to
deload I like to take a week off every eight
eight
weeks if they de loed theoretically they
would recover a little better because of
the slight
movement but in your opinion pack if
they just fucking hate going to the gym
and they just need to unplug
psychologically is it okay for people to
just disappear for a week and call that
basically a D Lo yes
so if you're a serious lifter I would
recommend some lifting as far as direct
scientific evidence in the in the sense
of okay de lo with some light lifting
versus a week off we don't have any at
the moment what we have is a study again
from our lab where essentially the
participants did either eight8 weeks so
four weeks Del Lo in the form of a week
off then four weeks um of training or
nine weeks of um just continuous
training without any breaks in that
study in train individuals hypertrophy
was the same for both groups so no harm
done after taking a week
off but anecdotally speaking cuz we all
the literature that exists on D loads I
had had the I have had the honor to be
involved in it uh it's obviously been
spearheaded by by different individuals
but we've talked with plenty of very
experienced coaches from and a lot of
phds in sport Science and coaches were
talking from Olympic um weightlifting at
the Olympics sort of level coaches ifbb
Pro coaches powerlifting world champion
coaches and they all seem to recommend
some form of light training within a
week if you hate the gym why are you in
the gym but like let's say you hate
going for the light week because it
doesn't feel hard and you don't feel
like you're doing stuff you're not going
to lose gains and that's why D loads are
so high up in that tier you're gaining a
bunch of recovery you're recovering
iton you have time to catch up on
whatever else you need to do in your
life it's the only one that gives you
time back yes the other one's like take
time to foam roll fuck that take more
time back for yourself for de lo amazing
yeah and although we don't have any
direct evidence yet we know that you're
not going to gain less muscle you're
gaining the same muscle and you could
make the argument that over time if
you're not running yourself into a wall
and potentially getting injured and then
having those three weeks where just the
training is shitty and you feel bad and
you're like what am I doing wrong like
having that week off resetting and then
attacking again could in theory lead to
better results for those that look to
maximize adaptations in the long term
and in practice what I found is is
you'll either deload or your body will
Deo for you by getting you fucking hurt
exactly so when you get real tired you
can't progress well anymore and it's
been at least four weeks a D Lo week at
worst will have no effect on your gains
but will reduce your fatigue and at best
will buy you another 48 weeks of amazing
training in which you have linear steady
super awesome progress I think a lot of
people who don't take D loads also deal
with a lot of J training that kind of
sucks yes you'll see this when people
post on their various blogs and Vlogs
like yeah man went into hamstrings today
but things weren't clicking so I took it
easy and you're like that is a D Lo if
you knew that it happened every roughly
six weeks you could just save yourself
the time of driving to the fucking gym
for sure if I don't want to drive to the
gym can I just do some bodyweight
exercises on a deal at week and maybe
better than nothing yeah so as based on
what we know thus far from talking to a
bunch of very experienced people as long
as you have an easy week of training or
week off you're good now doing easy
Atlas Stones all of a sudden or random
movements that you've never done before
and now all of a sudden you're like let
me try this BJJ light workout that I've
never done before on YouTube H maybe not
the best idea but yeah you could do
something at home strength athletes like
to take their D Lo and replace the heavy
with High Reps but lighter and actually
cost them even more fatigue like ah this
didn't work so you would say on a D Lo
no training that's trying to push you to
become better at anything no overloading
training of any kind even if it's
different No it should just feel as if
you did some light activity great yeah
and we we'll put DLo in the a tier oh
there's no B tier no B tier no we're
upgrading them after the chat that's
sweet but last but not least we are
going to put food and sleep into the S tier
tier
we're not going to get into why sleep
and food are good but I'm pretty sure
that everybody's aware is there anything
you want to add on food and sleep yeah
super quick okay sleep is your body
takes a lot of time which is not mobile
anyway because you're not a nocturnal
creature your body puts you down and
makes you go to sleep somewhere safe and
warm From Evolution and it really does
use that opportunity to fix a lot of
shit in your brain in your body sleep is
is the theoretically and practically
most recovery
time most recovery emphasized time your
body will take any 24-hour cycle and
multiple consistent findings on sleep
literature shows that if you're under
slept chronically fuck Sports fuck
getting jacked you're not doing any of
that shit it is going to cost you big
time on the food side well you know
you're kind of made of food and all of
your recovery process processes I know
that sounds crazy all of your recovery
processes are fueled by food and if you
are in a hypocaloric condition not
enough calories your body's like
recovery has to now be balanced with
survival so I'm going to turn the
recovery down a little bit just to make
sure I have enough to take care of the
system but if you have an ISO or
hypercaloric condition enough food
coming in your body's like fuck yeah
recover away and it really prioritize
that one last little quick thing getting
a large
literally switches turns on your
parasympathetic recovery function of
your autonomic nervous system and turns
down the sympathetic fighter flight one
big meal already begins to Recovery in a
really big way y so that's all the
thetical bullshit I mean you you since
you touched on it like if we look at um
studies that have looked at limited
energy availability and muscle gain or
even um met analytic data on the on
calorie deficit and muscle gain things
don't look great after a certain point
if you're let's say um below
500ish calories uh as as far as the
deficit goes so 500 calories below your
maintenance you're not going to strink
all of a sudden because obviously what
um what you do with training and protein
intake and stuff matters but if you're
not eating enough or you're not eating
enough protein that's where there is
enough uh data for you to be like ah
okay um actually I may be losing gains
here not even making gains and with
protein specifically being around 1.5
grams per kilo of body weight is a safe
bed which is not that much
protein and yeah being doing all these
YOLO cuts and all random stuff that you
see random Trends and then fasting but
being in a deficit while fasting for
discipline and whatever fasting for
Recovery yeah those things can actually
impair your recovery but truly last but
not least and that ties in everything
we've talked about now Stress Management
and seeing what you can do outside the
gym in terms of your own life and your
your general stress whatever you can
manage being on top of that the same way
you see some people be on top of all the
jargon and they'll buy the latest CBD
spray because Conor McGregor advertised
it or they'll form roll they'll do the S
and they're they're like yeah I got to
be dedicated man three hours of that per
week and then outside the gym you know
they're not I don't know seeking therapy
they're not checking themselves and
seeing okay how am I able to manage my
stress better managing stress can be in
my opinion a game Cher for Recovery that
often goes H it's complex to address so
people put in the side and they're like
I can buy this device and just uh roll
it on top of my body and that will cover
me very few people talk about this but
it's Ultra
important chronically high stress be it
physical or mental until your body
doesn't really care MH chronically
elevates catabolic hormones like
cortisol degrades catabolic hormones like
testosterone but if you get regular
massive reductions in
stress you are in a environment opposite
of that physiologically that's a real good
good
thing the more you are in a very low
stress situation the more you're
parasympathetic de-stressing system can
activate the more it is active and the
more recovery you
get if you go to work for eight hours
you're yelling at stock Brokers firing
your secretary typical typical day right
but you're really jazzed up the whole
time and under a lot of stress your
fight or flight that entire time you
have low grade fight ORF flight response
from your body your body is not
prioritizing recovery and adaptation and
getting a jacked nearly as much as if
you chill down on the couch watch
Netflix eight high protein foods every four
four
hours that's a big deal it's such a big
deal that uh Bulgaria you're familiar
with a country former pretty much from
Bulgaria Soviet there you go during the
Soviet times the bulgarians had no
interest in civil rights or people's
enjoyment whatsoever this brutal
oppressive Communist Regime good but
good good all is well but um they did
have a professional weightlifting team
that was the best in the world by many
measures at least in
conversation and those guys spent the
vast majority of their time at a
training center away from the city
getting multiple hot meals per day
multiple massages per day opportunities
for relaxation that were 100% of their
day outside of the two training sessions
they did and actually they got a chance
to visit with people that would take
care of them
sexually and so they had Recreation
planned as their entire day other than
training the Bulgarian government did
not do that because it was nice to its
athletes it didn't like its athletes at
all didn't like anybody but that's the
shit that works if you only think of
yourself as a machine as an
athlete the absolute Pinnacle of sport
achievement of recovery of getting
jacked occurs when 100% of your mental
and physical effort is spent getting
jacked in the gym and the rest of your
day is spent at Le like literally in a
Leisure State yes that's a fucking big
deal to just realize and then it turns
out that if you look at what a
professional bodybuilder is you can be a
professional bodybuilder by having a pro
card but there are many people who have
Pro cards that they coach clients they
run their online business and it is no
longer very true to call them as true
professional bodybuilders because a
professional race car driver is a person
that lives race car driving they're
taking trips between destinations
they're doing track work they're doing
simulator work they're doing some shit
all the fucking time if you're a
professional bodybuilder what you really
should be doing is training hard as fuck
getting all your cardio in getting all
your meals in and then the rest should
be as little as possible but we forget
that sort of thing we look at how come
Ronnie Coleman was so jacked but like oh
but this guy who's saying that works 60
hours a
week that's a fucking problem the other
thing and let me know if this is uh
something that you can uh find some time for
for
is the there are two big things for me
as far as Stress Management that come up
repeatedly one is the more work you do
and the more stress you get under the
more you have to recover from and the
less recovery bandwidth you get for
everything else like getting your
workouts in and getting jacked so
understand that you have a maximum
recoverable volume for bullshit and work
responsibilities if you have two jobs
and take care of five pets and have six
children at home you're simply not going
to be a to biohack your way into getting
the same results everyone else's so at
some point you have to say if I'm really
really really interested in getting
jacked this summer I wanted to have like
two jobs this summer but I really want
to get jacked let me just get one summer
job yes part-time it'll just be way way
better and the other thing that comes to
mind is what are you doing to d-stress
because some people have let's say two
people have a similar amount of stress
from work they both work eight hours a
day the boss yells at them continuously
for eight hours
they come home one
guy is choosing activities that do not
distress them exciting YouTube exciting
movies engaging in the comments uh and
getting pissed at political posts it's
fun but it doesn't relax you and so when
you're at home off of work and after
training you're not relaxing much
whereas the other person they train they
work and then they spend the other time
doing relaxing activities consuming you
tube and reels that are just like ah
like one of these you all dogs playing
little Bulldog puppies oh my God they're
so cute shit like that hanging out with
people that you like light-hearted humor
cuddling on the couch watching a
documentary or two that person that gets
the same level of wound up but can wind
it down is going to have a huge
advantage over someone that gets the
same level of wound up but they never
can quite uncork it so first thing is
don't put too much on your plate the
second thing is for whatever you do put
on your plate make sure you are doing
some Stress Management on the other end
to bring the stress down and last thing
sorry I'm ranting at you a lot of people
and this is something Dr James Hoffman
one of my colleagues has said this is
one of the most beautiful things I've
ever heard as far as um how quickly you
can get to the truth of something It Go
typically when people think recovery
they go what do I add to my program what
am I add to my lifestyle to recover
better he goes people are thinking about
that literally backwards it's what do I remove
remove
and so a lot of people will say I got to
recover more after work I know I'm all
jazzed up after work like okay um let's
schedule me in to do go do some yoga
three days a week I'm gonna take the
train up town yeah I'm gonna sit in a
fucking yoga class and be in painful
positions maybe I relax maybe I don't
but it's relaxation for it's it's it's
it's in my schedule written down as
relaxing and it might not be and they
add the yoga I need a meditation app and
that's all great stuff if it relaxes you
but if it doesn't I would say Netflix
and food is kind of undefeated as far as
a recovery modality pack I've been
rapping for a long time what did I say
that was wrong no nothing and that's
that's the issue here is that just
relaxing and um mindlessly scrolling on
reals on on Instagram or YouTube or
watching Netflix is often associated
with being lazy so a lot of people that
consume the information that we put out
they're like okay but I'm into science I
watch Mike there's definitely something
that I'm missing out that I know more
than the average individual I can do
more I can do more but anecdotally
speaking what do you think led to a
massive increase in performance in some
world champion I'm talking like best
best in the world powerlifters uh in the
last three years so this was this came
off um after some discussions as part of
our interview studies it was unrelated
to the topic of the studies but what do
you think um actually led to some of the
best power LS in the world having their
best performance and their best training
sessions as far as recovery goes I don't
know tell me it was the covid lockdowns
fuck that's so brilliant yeah so like a
lot of people ended up oh I'm not in the
office anymore uh the world is kind of
on pause and all of a sudden oh things
are feeling 10 times better so much
better and we're talking about
individuals that are already at the
absolute top and still manage to climb a
bit higher so as you said removing
things and just doing the
plain non sexy non oh you found the hack
that nobody knows sort of thing and just
spending some time with your family
going for a light walk watching some
stuff engaging in a hobby that you have
that is how you recover mentally and if
you're also being you know leisurely
physically as well not by buying the
latest BS product
yeah anecdotally very anecdotally you'll
get like a on AR two archetypes meeting
in a gym one is like skinny incel hard
Gainer computer engineer for his job
Reddit for his not job
worrywart high anxiety type skinny Harry
Potter looking motherfucker and you'll
have an ifb Pro bodybuilder next to him
and this guy will strike up a
conversation the bodybuilder cool he's a
sets reps Cadence blah blah on the body
like half the stuff he's like I haven't
really ever thought about that like this
is what works for me and like I get it
the bodybuilder is not the kind of
person that worries much he does his
training he thinks about it a little bit
not even much he goes home he takes a
couple blunt hits he plays on PS5 for a
while he takes a nap he wakes up has
another meal couple blun heads repeats
the process goes to sleep wake up some
wakes up the next day and then it's time
to go train again while the other guy is
coding and then he's on Reddit and then
he's up to ODOT hours looking for the
next recovery modal
you just found your problem right there
yeah exactly couldn't have said it
better cuz like culturally there's a
mismatch where if you see someone jacked
you're like what are they doing to get
that and they do some stuff they do
steroids they do hard lifting they do a
lot of meals they get lots of sleep
which is more like not doing than
doing but people forget that a lot of
these people who are the biggest most
jacked people in the world have the
easiest time relaxing you ever seen
Ronnie Coleman visibly stressed I don't
think I've ever seen
stress in his entire life even even when
working as a police officer you he look
like Rass guy today so Stress Management
is huge huge and it's it's not as sexy
and it sometimes requires a lot of work
cuz people are stressed for all sorts of
reasons and opening that kind of worms
for some people is like ah I'd rather go
for the quick fix yes yes insert meme
yeah it can be a lot of nasty stuff in
there when you start to look into your
own mind got to do it at some point
maybe or you could just die with no
introspection at all and that ladies and
gentlemen is the real end of the video
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