A Simple Test for Gauging Recovery & Workout “Readiness” | Jeff Cavaliere & Dr. Andrew Huberman
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- Опубліковано 23 гру 2024
- Jeff Cavaliere, MSPT, CSCS, and Dr. Andrew Huberman discuss how to gauge recovery and workout readiness.
Jeff Cavaliere is a world-class physical therapist, Certified Strength & Conditioning Specialist and founder of @athleanx. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.
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The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
This clip is from the Huberman Lab episode "Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools." The full episode can be found on UA-cam here: ua-cam.com/video/UNCwdFxPtE8/v-deo.html
I love this format. It is extremely helpful to be able to go back and search for and review some of the key topics in your podcasts
I have stopped counting rest days and I listen to my muscles. I know I am ready to hit it hard again because I start feeling really strong and crave that pain in the muscle as it contracts. My muscles start itching to be broken down again.
best comment
Yep. That’s how I do it. I think it leads to best results, but it also the most fun and easy way to manage rest vs exertion.
Gnarly! 🤘
And how long that is? Usually for you
Well said brother
I know when I'm recovered during warm up sets. If 50% x 10 reps feels light, I'm recovered. If it feels heavy, i need a few more days.
Now that Google is useless for quality keyword-relevant research, this video format is essential and uniquely valuable. 🙏
Watching this is killing my gainz
Why did I actually hear his voice reading this 😂😂
🤣😭
😂
Anyone mind explaining the joke?
Jeff of Athleanx has many many videos saying how x kills gains then makes another video which may contradict how x kills gains of a previous video meaning that anything can kill my gains as a joke @@vinniez2188
I’d suggest don’t skip the gym, just deload instead: it’s a day to train lightly and recover. If you skip you’ll make a habit of skipping and push your training schedule (and any deadlines) off.
I like this, I like Jeff.
Please get the team from Renaissance Periodization on here, at least Dr. Mike Israetel. Scientific Principals of hypertrophy made me realize so many mistakes I was making that were holding me back in training.
This.
Came here to name drop Dr Mike ❤😅
Ain't nobody making a habit of skipping the gym if you don't go on a scheduled rest day.
@@CrossCountryRunexactly 😂
Jeff Cavaliere looks absolutely incredible for age 48!
💉
So, skip leg day - got it! Thanks, Jeff!
I love how I find good quality UA-camrs and then ultimately they end up collaborating. 💪. This is a great topic. I run and follow Stephen scullion on YT. He’s an Olympic marathoner. He often talks about the concept of absorbing training. I think my body takes longer than others to absorb my training so I’m on a bit of a quest to try and understand my body’s ability and time frame to recover and gain fitness. I’m definitely trying this grip strength test.
Recovery is the most vague and unclear part of fitness. No experts agree on what is the proper amount of time needed for recovery. Some Dr’s are saying you need a full week between workouts, others are saying within 48-72 hours. Why is it no one can come to a conclusion on this? It is extremely important to know that way we are not out there wasting our time training when we should not be.
Go by soreness scale of 1-10. If you’re at a 3, train. If you’re at an 8, do a different muscle group.
Because recovery is not constant
Sometimes you will sleep for 6 hours and get a good nights rest, not stressing on work etc then you will recover faster
Sometimes its gonna be opposite and you'll just dig yourself even deeper into underrecovery
It is extremely difficult because it varies with the person so much. Novices need about 2x resting time compared to people who work out regulary.
It also differs a lot from person to person. And it depends on how used you are to a certain workout routine. For me it used to be about 2-3 days depending on the muscle group, btw it also differs from muscle to muscle. Now I need about 7 days becasue I have not done any workout for years and I am starting again. My body is not used to the load at load. I am also older now than what I was when I worked out regulary. You can´t throw all those factor into one formula for everyone. That´s basically what the "2 days resting" strategy does.
It’s pretty simple if you listen to mike mentzer on high intensity training. If you train really heavy and hard with low reps and sets then you will stimulate growth very well. Next step is the rest and recovery stage where he says it is best to get adequate sleep and nutrition as well as many rest days in between workout like he says sounds crazy to most but it works. The gym is where you stimulate growth but outside the gym is when you actually do most of the growing while your resting. So you will need about at least 2-3 days to fully recover he even says to switch it up to even 4 days as long as your hitting your workout very extremely hard until you literally can’t do anymore. He says one set per exercise for a range of 6-9 reps each very heavy weight that you can still do with perfect form and only like 3 exercises 1 set each for one muscle group each. For only like 30 mins each max for each muscle group should be quick fast and get out of there then begin the resting period
The point is, it really is not simple. Listening to one doctor is not the solutuin and there is no common recovery time for every individual. That´s the whole point. If it were as simple as you claim, we wouldn´t be talking about it. Not only differes recovery from person to person but even from muscle group to muscle froup in the same individual.
You even said it yourself, quote:"...adequate sleep and nutrition..." what is adequate ? Is it the same for me as it is for you ? And how do I find out what´s right for me?
Also your set and rep amount is nonsense. There is no predefined amount, there are studies which show that 5-30 reps in 3-5 sets makes most sense, period. Those are scientific studies which are backed up.@@jacobcampos2407
It’s an old video, but I still want to ask because I’m genuinely curious about this.
When is muscle soreness a limiting factor? When should I avoid working out while sore?
There was a period of time where I could really focus on training hard. After a few weeks I progressed quite a bit, but I noticed my entire body was really sore each session - Legs / Chest shoulder triceps / back and biceps split with the same exercises each time
Legs: lying leg curls, squats, incline leg press, leg extensions
Chest: bench, incline bench, standing flies, standing barbell press, dumbbell side raise, cable and bar tricep extensions
Back: Deadlift, lat pulldown, seated rows, barbell curl, dumbbell curls
My entire body was sore when working out, except the part I was working out was slightly less sore due to some recovery. I was still making a lot of progress and I never felt like the soreness held me back. With every session I had some progression - either weight increase, more reps, less rest. Then came exams and my thesis so unfortunately I had to stop.
I still wonder to this day how my body could handle all that while always being sore, never fully recover….
I believe what you’re referring to is DOMS (delayed onset muscle soreness) and it’s something that only people who are new to lifting/exercising experience for a given time. After you’ve been working out consistently for a long time, (I’m not sure how long and I’m certain it varies between individuals) you stop experiencing it. I’m new to lifting (like less than two months) and I still experience it. All of my friends that have been working out consistently for years don’t experience it. Their muscles get sore, but it’s only directly after their workout, and that’s referred to as “acute muscle soreness”.
My personal experience as a high rep high count callisthenics guy is this:
You train all the muscles, everyday. So the soreness will follow you, the time to stop is when you wake up and that pain on your main column aka your spine is causing hurt to you getting off the bed, and if you need to squat to get up you feel stressed, and that when you are say....cooking, standing at the kitchen causes some if not a lot of soreness you need to rest.
For me it is 24 - 48hours to recover. At this point you should try to look at your sleep, if you can sleep more than 10, and if you can still grip hard and can do at least a 30 second hang even on sore days you are probably still ok to train.
Cycling is one of those things you can do anyday all day, and you can use that as your recovery.
Soreness goes away by repeatedly training.
@@Gursers14 my experience after 6 months of consistent hypertrophy training, 4-5 days a week, is that DOMS does not completely go away after training for a while. It just gets better after a while. I would imagine even people who have been lifting for years still get some degree of DOMS
Amazing clip. I follow his videos and has helped tremendously to rebuild my lower back and glute muscles
Just a note for those coming across this now - you can actually get hand grip dynamometers for very cheap now. Jeff referred to them costing hundreds of dollars, but I just picked a pretty solid and accurate one up for $35
Elliot Hulse taught me about grip strength about 10 years ago and it is really a good gauge..
Yes for a few muscles it won’t help with legs
Wow, Jeff Cavaliere actually has a shirt on for once while being filmed on UA-cam!
Hah, I actually noticed this exact thing just the last few weeks.
Because I do a 30s dead hang as warm up for every workout. It should be really easy, but some days it's hard and those days don't go very well in the gym
What's wrong with the Digital Hand Dynamometer Grip Strength? Many got extremely favorable reviews online.
Gave me something to think about. I split in two. Upper/lower days. Very high intensity. But my biceps do recover faster than some other parts of my upper body. So perhaps it would be good to add the biceps to some of the lower body days too…
I recently started to train again after years of absence and I notice that I need significantly longer rest periods right now. It´s 7 days for me. It used to be about 2-3 day before depending on the muscle group. So for a noob the resting period is way longer than those 2 day, it´s more like 4 days in my experience (myself included).
Listen to what your body tells you, but this is really hard to determine. It´s not objective, I don´t like that either, but the only thing I can do is to wait until my muscles don´t feel sore and stiff and then just a little longer so I feel at "full strength" and then I go an train again.
Same goes for drinking, don´t drink more because it is "recommended" this is nonsense, drink whenever you feel thirsty, if you don´t feel thirsty, don´t drink.
Eat if you feel hungry. You can also eat Junkfood from McD right after training, lots of calories carbs and fats is what your body needs. Just don´t eat that crap every day.
So when your specific muscle is sore, you wait until it is not sore, but still rest it another day to be sure ?
@@earlcoles5215You rest another day for supercompensation. You want to train again when the muscle is stronger than before, not less or equal.
@@conscious_choiceFrom you this is the first time i learned what super compensation meant. And evidently supercompensation is different for every body part and different for each person. Have you figured out the supercompensation for each of your body parts ? If so what is an example of yours........ for me it is tricky for all body parts.....I figured out that after an intense squat session for example, It needs 6 full days to rest then I can do it again with added noticable strength... BUT...... after that specific day it needs 12 days rest to do it again with more added strength....then I can start the whole cycle again with 6 days rest, then on with the 12 days rest before repeating the cycle again with 6 days rest ECT etc.... my rest day cycle numbers for arms are: 6/ 6/ 3 / repeat...... Chest and Back is 6 days period
@@earlcoles5215 yes, depends on muscle groups, how intense your workout was and your overall condition at that time. You can shorten the recovery time by doing very light exercise with the muscle you trained, like after squats riding a bike the following days, walking etc. That removes the lactate buildup. You're right, squats takes long, 6 days for me. Hand training with gripper 3 or 4 days, arms likewise. Bench press 5 days. You have to find out how your specific body reacts.
I'm a noob I'm 45 I'm getting ripped and buff AF and I take no days off
Highlights
02:12 🏋 Different muscles recover at different rates, and the recovery rate can vary between individuals and muscle groups.
04:32 📉 Muscle soreness can be used as a guideline for local recovery, indicating if a muscle is ready to be challenged again.
09:10 🤝 Grip strength is highly correlated with performance and recovery, making it a useful tool for assessing systemic recovery.
13:42 📈 A drop-off of 10% or more in grip strength can indicate a lack of recovery and suggest skipping the gym for the day.
Key Insights
🔄 Muscle recovery varies: Different muscles recover at different rates, and the recovery rate can also vary between individuals and muscle groups. This highlights the need for individualized training schedules based on muscle recovery.
💪 Muscle soreness as a guideline: Muscle soreness can serve as a helpful indicator of local recovery. Training a muscle when it is still sore may not be beneficial and could hinder progress.
🖐 Grip strength and performance: Grip strength is strongly correlated with performance and recovery. Monitoring grip strength on a daily basis
Like Jeff said, until they can crack each individual’s code, I’d prefer to take an extra day off just so that I don’t dig myself deeper when I most likely haven’t recovered/over compensated, and the fact that I’m generally lazy bolsters my opinion. I do think that Mentzer had it right regarding recovery with he and Arthur Jones’ style if HIIT.
Overtraining in non-athletes is extremely rare.
@@deebee4575 fr the only form of overtraining most non athletes will experience is failing to deload on a low rep high intensity programme.
Bingo. Take an extra day and don't worry about all the nonsense. Easy solution
"I'm sure there are other things wrong with me ". Andrew, you're doing well enough and helping so many people that it doesn't matter!
Very wise choice of a clip. Thank you all!
monday and thursday i do a whole body program which lasts for about 1h20. i can not do 3 whole body sessions a week... i tried everything. when i was younger i began with bro splits, upper lower, push pull and so on but nothing, absolutely nothing, comes close in efficiency and gains for me than 2 times a week full body. i guess its because of my metabolism which is kinda very efficient i guess. i am at 90 kilograms now, 183cm and i need 2200 kcal to maintain. many people i know eat this when dieting....! i think the slower your metabolism the more time you need to recover. pro: in a time when theres not much food, you'll survive. con: you'll get fat quickly while bulking
Huberman is the master of talking and not saying a damn thing.
Just found this channel. Instantly subbed. Like button has been appropriately smashed
For me this is therapy!
Thank you.
The problem with weights is it decreases frequency of physical activities.
After I quit weights and started calisthenics and Bands I can training everyday, lost 12 pounds in some months and feel more lean and got quality of life.
ive done the absolute opposite, full high intensity, one set to absolute failure training once every 5 or so days, added 10kg in 3 months (approx same or lower bf, did grow a bit in height)
Quit weights. Lol. Ok Barbie
@@tomstickelazooh look, what a tough guy 😤😤
compound exercises to work your stabilizer muscles will help you more when you are old no?@@tomstickelaz
Streching and light cardio in between harder wokouts helped me to recover and grow much better. But im the type of guy that feels soreness hard and for quite long 😅 and offcourse sleeping more and going early to bed is a must
How does a periodic measure of grip strength alert me that my biceps are ready to train but my quads are not?
my understanding is that the grip strength test is used as a quick and dirty way of measuring your central nervous system's level of recovery. the test obviously cannot determine which muscles in particular are more recovered than others, rather its a way of measuring systemic fatigue. I would guess that if you notice a drop off in grip strength, you're better off avoiding cns taxing workouts (ie heavy compound lifts, especially lower body ones). It is probably still possible to train smaller muscle groups that feel recovered, or doing a workout at lower than planned intensity, but it all comes down to your individual circumstances.
Exactly my question. The impression left is that if any muscle or the CNS is taxed, you should not train anything.
I will definitely try this. Thanks!
I was looking for something like this. Thanks!
Hi, Andrew. Can i suggest you to invite Phil Daru to your podcast? He is, hands down the best in the business when it comes to strenght and conditioning.
It's like we never found out about progressive overload and using the work done as a relevant measurement - one lift keeps getting better then keep training it more often....if another one doesn't add more days in between it until the numbers start stabilizing or going back up.
I measure my grip strength every morning, I feel great afterwards
This grio strength test of recovery is super interesting to me as a climber, I guess we do this test on ourselves automatically every session (especially those of us who hangboard/fingerboard regularly)
In short : measure grip strength with analog balance or hand grip dynamometer. Grip strength follows circadian rhythm so do the measurements on the same time of day.
I have the answer, first you have to determine what you’re lifting for. Unless your a professional athlete or body builder, it really doesn’t matter all that much.😊 Just experiment with days off until recovery. Every body is different. If you see your making gains, then you obviously have the right formula.
Talking about it definitely builds muscle.
I’m surprised they didn’t mention it as a dead hang as a good indicator of grip strength changes.
Awesome to see Huberman and Cavalier in the same place
what if i over train and give my body more time to recover than normal ,does it help me for hypotrophy
For example, I have a very late muscle soreness. It come to me after 24h, meaning the 2nd day after my workout. I don't know what this means, what kind of sports would be beneficial for me. But this has been true for me since my teenager years.
I'm like this, and I'm pretty sure a lot of people are like that. If the muscle soreness goes away on the third day, you can train again.
Amazon have hand grip dynamometers for $25 bucks. Anyone know if/how they're inferior to the expensive ones he recommended?
I don't get domms any more or any soreness period. I work 5 sets per exercise with first 3 before failure and last 2 to failure. So how am I supposed to know?
You know if you cannot progressive overload any more, either by increased load, reps or slower reps.
Super interesting. Wondering about the implications in terms of the best time of day to train. Seems to be pointing us into the afternoon…
Hello Mr. Hubermann, please can you explain me how the training program from D. Goggins (listening to his audio book "Can't hurt me") is possible. No recovery, only for sissies 😁It's against all training theory and practical experience but it works🤔
If i over train some bits on accident
Can i still work on other bits? Or will that mess with my recovery?
No, that's fine. That's why people train different muscle groups per training.
CPK is a protein. If it’s consumed during work out, gene activation through a lot of molecular processes needed to get into transcription and Translation of tRNA mRNA and rRNA level and final CPK production. This takes about 5-7 days. 5-7 days is the best for recovery. What is recomended by Mike Mentzer
Mike was a genius, its so easy to grow if you follow his view on building muscle
I would love to hear your opinion on high intensity training made popular Arthur Jones (Nautilus) , Mike Metzger and Dr Doug McGuff book body by science. Thanks love your work Dr Huberman
It's the shit bro! Find a killer full body program, at first I could only do it every 3 days, and over time I was able to do it like 2 days on, 1 day off. And I was in phenomenal shape
HIT works great but you do need to throw your body curveballs from time to time. Doing HIT constantly, you will hit plateaus and need to change it up to multiple sets, drop sets, etc.
I’ve been doing HIT taught by Dr. McGuff and Jones, and I get decent results from it. Dr. Vincent (Ben) Bocchicchio is the guy who invented super slow HIT and McGuff stole his idea. But Dr. B’s method works wonders but is extremely painful to do on a constant basis, so that’s why I’m all for changing it up from time to time.
Someone answer please. You can train more often to remap your recovery speed right? So you may need recovery days when you start running but you can work up to running daily as the body adapts to the workload. Same with bodybuilding. 3 days a week may be good to start. You adapt. You get to 6 days. You adapt. You can speed recovery enough, just like building strength or endurance, and work up to 7 days or splits and recover just fine if you programmed right to build recovery ability.
Correct - look up GPP (General Physical Preparedness). Check out West Side Barbell for good information. When you build up your work capacity, it increases your ability to recover beyond what it was previously.
@cryan111 Thank You! I've actually been able to increase my frequency of training over the last 9 months while increasing my daily step count etc. Sometimes I need a day but I'm still making progress right now lifting daily. (I programmed in 48hrs between focusing on any muscle again though.)
Great stuff!
Handgrip dynamometers are
Dang. As a kid, I use to try to test myself if I’m ready to do my sprint by squeezing my hand as hard as possible. Great squeeze means a great sprint.
The best way for me is listening to my body
I was thinking "have these guys not seen animes? Why they fucking around with a bathroom scale???" I had to look on Amazon, after they said 'dynamometer' - $25 (average)
Thank you for memory bust, it is very helpful!
How about a grip dynamometer? These are affordable nowadays.
Oops! They just mentioned it...there are affordable ones but I'm not sure how accurate these digital hand grip dynamometers are.
They work well enough and are very cheap as you say. In the video he’s referring to a professional one used by eg PT offices etc.
Amazon has inexpensive hand grip dynamometers... Both digital and analog.. the least expensive is analog. And the really expensive pro versions that I think Jeff would have been using with the Mets.
Next Q: Isn't there a safe and certain enough amount of time? Shouldn't four days be virtually 100% certain to be enough unless you did a workout session from hell? Better not be doing those anyway, right? Sure 4 days may be a 1-3 days more than optimal but how much will that really slow our overall progress rate and does it really matter??
It’s simple: there is no universal, explicit, hard-and-fast rule, as there are so many variables.
Here’s mine: Be adequately rested before going to the gym. If you are still sore, don’t go. If you’re sleep deprived, don’t go. If you get to the gym, and after a set or two you’re doing poorly, go home.
I have a Garmin Fenix 7X Solar and use it to guide my training. It provides valuable information including Sleep quality, Recovery, Readiness, Body battery.
Andrew, please bring Dr. Mike Israetel from Renaissance Periodization
Holy crap! Jeff has a shirt on?! 🤯
Just experiment and figure out what works best for you. Obviously you want the best overall quality of stress, rest and nutrition practical. But from a training standpoint, 100% recovery may not be the most efficient approach over the long term.
For performance, if you're trying to do something at the 100th percentile of your current ability, you should have at least 100% recovery. More is probably better.
What's with the one-sleeved shirt? :D
Thank you.
Jeff cavalier just talks a lot without giving you much information. I do NOT know how this man has this huge following, he's just like any other fitness influencer.
You need to control the other variables. Sleep and diet need to be consistent if you want consistency in your recovery ability.
Literally woke up yesterday and decided not to workout based off how I felt a while after being a awake.
Best way to Gauge recovery and train again is " your body will tell you " 😊
You need to speed up circulation of the blood to be microfibers repeired.
Simple as that
Hey guys
Great video, thanks!
A bit more data for your research
I’m 58 years old and I’ve been on a consistent training program since I was 24.
Back in the day I was on a three day split working out six days a week.
As the decades have rolled by i’ve switched to training three days a week with the fourth week off.
I still maintain my muscle mass and strength.
I credit this to muscle maturity with decades of consistent training.
Thoughts?
They make grip dynamometers. I have one somewhere. This is interesting.
I think i got it.
I should work up to a 1RM with my grippers every single day to find out if I'm ready to train my grip heavy again. 😏
Is there anything that Andrew hubermam doesn't know about?
I think the time necessary is ONLY regulated by the SIZE of the muscles trained! Quads? HUGE. Give it a week. Forearms and calves? SMALL. Twice a week.
Nah, go by soreness.
nowadays i hit the gym the days i wake up and feel great , which is about 4 days of rest between workouts, seeing the science on this doesnt seem to have much data.
Can Andrew please interview Moshe Bar
Chase DOMS every HIT workout! If you achieve that Goldie Locke zone (e.g. DOMS), wait a MINIMUM of 48hrs for smaller muscle groups, & 72hrs for larger groups, after DOMS has dissipated, before training again. DOMS is the ultimate pinnacle to strive for and achieve for peak muscle growth stimulation.
Haven't watched this yet, and I already know I fail this test.
You can get dynamometer for about 25 quid
Jeff caballero
I think the more advanced you become the shorter your recovery period becomes
I’d love to see him intervju a CrossFit person like Mat Fraser or someone like that. See how things apply
When you pump your body full of drugs you can do whatever you want. My guess is they would be a very bad gauge.
John Tuturro, is that you?
Bottom line is, listen to your body. If you're sore, rest more.
Watching this while doing face pulls and drinking yerba matte
Why does jeff have one sleeve long snd one sleeve short 😂
Interesting
I would prefer information from natural lifters. People who train with their balls only. It's so much different.
So basically, you have absolutely no idea and that video is been a waist of my time
😂
Grio strength aye
Take the tempeture of muscel with a muscel thermometer, my product offers 99.99% of accuracy
Just google Arthur Jones. He said once per week for each muscle group. 1 set to failure with an Rp. It's that easy. Arthur also wrestled alligators. His mantra was I'm always lookin' for younger women and bigger gators.
Lol, Can't believe anybody would bring up Nautilus man and is crazy theories. If there was any truth to that..... This video wouldn't have had to be made.
Then I haven't been recovered for two years
Did jeff forget that grip strength testers exist?
he mentions it. 8:21
@@hlheutte6554But Jeff goes on to say at 8:35 that they cost $200-300. You can find them for $25-30.
Granted, there are $200-300 models that must have industrial strength and durability, and maybe accuracy. The kind Jeff would use for sports teams, not average individual use. Oh, and measure the higher grip strength of athletes. Many models don’t measure above 200 lbs.
🌺🌺
weight lifters, "legs once and then come back 14 days ltr'. runners and cyclists, 'every damn day. volume!' 😂
Looks weird seeing Jeff NOT bare-chested 🤣