8 Recovery Tips that Build Muscle Faster (men over 40)

Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at https://tiege.com/mmrecover

After an intense workout, fatigue and muscle damage inevitably occur.

These factors lead to a temporary and reversible decline in exercise performance, typically observed immediately after the workout and during subsequent training sessions.

This decline manifests as muscle soreness and a reduction in strength.

Muscle fatigue arises from the repetitive contractions of the muscles, depleting their ATP levels and resulting in the accumulation of metabolites and calcium ions.

These accumulated substances contribute to muscle damage.

As a result, the contractile filaments within the muscles function inefficiently, impeding their ability to generate force.

This condition is known as peripheral fatigue.

With fatigued and damaged muscles, the optimal recruitment of muscle fibers during training becomes compromised, ultimately impacting the desired outcomes of hypertrophy and strength gains.

While experiencing a certain level of soreness and fatigue is expected, the goal is to facilitate a speedy recovery and restore our muscles to their full capacity before the next workout.

In this video, I discuss 8 effective strategies to accelerate the recovery process and ensure that your muscles are revitalized and fully recuperated for your upcoming training session.

[SUPPLEMENTS] SCIENCE-BASED SUPPLEMENTS THAT WORK!
➜ https://bit.ly/3Q17DFb

[COACHING] APPLY FOR OUR 1-ON-1 COACHING PROGRAM
➜ https://bit.ly/3vqhefd

[FREE BOOK] CLAIM YOUR FREE COPY OF BULK UP FAST!
➜ https://bit.ly/3WYbF3p

[MASS-5 FULL BODY] HIGH FREQUENCY FULL BODY WORKOUT
➜ https://bit.ly/3iaw9a6

[SHREDDED-12] SCIENCE-BASED FAT LOSS PROGRAM
➜ https://bit.ly/3Ccs8cj

FOLLOW US ON INSTAGRAM:
➜ http://instagram.com/musclemonsters

References:
1. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5
2. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/
4. https://pubmed.ncbi.nlm.nih.gov/29414855/
5. https://jamanetwork.com/journals/jama/fullarticle/1029127
6. https://pubmed.ncbi.nlm.nih.gov/30140739/
7. https://link.springer.com/article/10.1007/s40279-022-01706-y
8. https://pubmed.ncbi.nlm.nih.gov/27560704/
9. https://pubmed.ncbi.nlm.nih.gov/34074604/
10. https://bjsm.bmj.com/content/57/7/417
11. https://pubmed.ncbi.nlm.nih.gov/34559915/
12. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.1993.tb00378.x
13. https://pubmed.ncbi.nlm.nih.gov/17957000/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633631/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6021354/
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737804/
17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7697466/
19. https://sportrxiv.org/index.php/server/preprint/view/252
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805773/
21. https://www.bodyworkmovementtherapies.com/article/S1360-8592(19)30395-X/fulltext
22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5623674/
23. https://pubmed.ncbi.nlm.nih.gov/26696704/
24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8583677/
25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122786/
26. https://pubmed.ncbi.nlm.nih.gov/17110516/
27. https://pubmed.ncbi.nlm.nih.gov/3788622/
28. https://pubmed.ncbi.nlm.nih.gov/3788622/
29. https://www.sciencedirect.com/science/article/pii/S0531556521002916
30. https://pubmed.ncbi.nlm.nih.gov/16877041/