8 Recovery Tips that Build Muscle Faster (men over 40)
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- Опубліковано 7 сер 2024
- Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at 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.
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30. pubmed.ncbi.nlm.nih.gov/16877... - Навчання та стиль
Get 30% off your first box, plus a FREE gift, when you give Tiege Hanley a try at tiege.com/mmrecover
Great tips, I’m 61 & still lifting heavy 🦾🦾🦾
Hell yeah my man get that shit! Guys like you keep me motivated
There we go! My personal favorite video seen so far. Some of these I definitely need to brush up on for sure and will in due time. I decided to take a recovery week this week to allow my body to heal. Once I get the urge I'm jumping right back into it. Thanks for the video!!! Please keep them coming.
Getting massage on regular basis is a life saver
After being in the service for 24 years and lot of injuries, I was never able to gain much muscle cause of the constant deployments and only got strong naturally. Now, after the service, I want to start getting into it, your video was informative. Please point me in the right direction for a great creating or protein. Recently, I start lifting split heavy.
The only fitness channel I watch. Always good material with research backed information. Another great video from MuscleMonsters!
Always appreciate your videos 💯
You explain everything so well and I understand them
Thx, excellent information ❤🎉
Another great video 🇵🇹🦾💪🔝
Wow!, I guess some of those tips need a further developing.
I wish you could record exclusive videos about foam rolling massage or sauna routine.
In any case, thanks for the valuable information. Regards from Spain
Don’t give up, greatness takes time.
Hi guys, it's great to be able to count on quality content, so I think it would be important to have a quick summary of what was said at the end of the video. thank you and in this way I already subscribed to the channel and left my link💪💪💪👍
I normally would take a pre workout nap for an hour, or an hour and a half. I found pre workout naps give me optimal energy during my workout.
Wow simply just wow bro you are doing a excellent job for all of us by making this content of 8 recovery tips that build muscles fast and keep it up and keep up the good work as always and take care
Keep smiling always
No video cut-off thus time, UA-cam got it right thus time
"Thus", time??? Don't you mean "this" time?
na, because tiege hanley sponsored…. ad at 3:30
Late this week. Usually Sunday drops.
With the working out, how many times a day for how many days?
That's my biggest question for now 😕
I have been trying to focus on getting lots of protein before and shortly after training
Hi.Does creatine cause hair loss?
I eat baby biscuits with peanut butter I dip the biscuit into butter and it tastes rlly good as well if you don't like it eating with nothing you can try this as well
What about Hammam instead of Sauna? Is it more or less the same effects?
Hey, they fixed it
Was this re-uploaded? Thanks
Yeah, he didn't have all 8 ways to recover.
Thumbs up!
Dude you fitness guys have told me about the anabolic window and then debunked it back and forth like five times
A quick recap at end plz
I'm still not sure how to calculate the post training protein intake I should ingest. I'm 42 y/o 299lbs (135 kg).
To calculate your protein, estimates vary based on opinions and studies (varying researchers, statistical analysis, and age of participants), but generally speaking, if you want "enough protein no matter who you ask", then first imagine yourself lean, and make an estimate in pounds. So if you're six feet tall, and even if you're currently 300 pounds, then maybe (just for sake of example) you would weigh 185 pounds lean. Using simple "you know you will get enough protein" math means that you would want to take 185g whey (full amino acid profile) protein per day. One gram per pound of lean bodyweight. This also accounts for weight loss situations (during weight loss you will benefit from "more protein", but not more than one 1g per pound of bodyweight... just trust me on this point). As for how much protein to have post-workout, or "how much at a time", then "you know you will get enough" means two scoops of whey, or whey isolate, for a man. In 20-something year olds, it takes 3 to 4g of leucine (an amino acid listed on nutritional info label of most whey protein containers) to turn the key that starts the engine for muscle building when it comes to taking protein. Leucine is the construction foreman who tells the boys to get to work (start constructing muscle). Regardless of whether you take whey or whey isolate, then two scoops should see your intake above 4g of leucine. People's sensitivity to leucine decreases with age, so this means that your 42 year old body probably needs more leucine to provoke an equivalent muscle-building response compared to when you were in your 20's. In other words, don't think to yourself that you're being cost-effective by trying to only take enough protein to get 3g worth of leucine. You might even need a little more than 4g of leucine at your age for max muscle-building response. Rather than trying to save a little money on protein powder, you want confidence that you're getting "at least enough, if not more than enough" in order to see the absolute best results for your muscle building efforts. For post-workout only, some 40+ people will even take 2g of leucine with their two scoops of protein powder following their workout, just to provoke and really kick off that muscle-building response
If you’re 300 lbs and prediabetic or diabetic, skip whey protein powders because it spikes your insulin faster than a snickers bar. I don’t have the time or room to go into the science of what roles soluble and insoluble fiber plays in prevention of fatty liver disease and insulin sensitivity or the digestion process but stay away from any liquid protein that isn’t 100% hydrolyzed or any fructose or sweet drinks. Rely on Whole Foods for protein dropping most fructose and fruits other than the occasional blueberries, blackberries, raspberries. If you go a little over on protein, don’t worry about it. It will be turned into glucose by glucogenesis. As far as aminos, the best bang for your buck is 12 weeks of NAC and glycine at 1500 mg to 3000 mg each per day to restore mitochondria function and ATP production. After 12 weeks, you don’t get much more benefits so just repeat once every 6 months or so. Trust me on this. 💪
I'm 58. I try to do 30g after workout
As a flabby guy thats been goin to the gym for about a year, would creatine protein powder make my already watery flab more puffy?
It’s not difficult if you want it. Eat more protein(+creatine), less or no refined sugars and no/low(
No, goes into the muscle. Keep grinding 💪👍
Hit the rowing machine it's great for fat burning ,stamina, biceps and back and legs
u ure trying to lose, no need for creatine yet unless u go every single day then in a week can use 2 to 3 times max..spread it out, focus on glutamine post gym
Thank you my good sir
Watch at 1.5x
Who is coming back for the lifter‘s faces 😂😂
women: Where are all the good men? A: At home, Napping.
😊
Should I do a full body workout everyday??
3 times a week .rest a day in between each day of working out
@@robincarlton1574 Thank you
Wait they back? When did they come back!? I unsubscribed from this channel like 2 months after they changed the main guys on it
How long should you sauna bath?
This is just a tiege Hanley commercial
1.25x speed sounds better
No aduio
Dr said you have too much creatine need to drink more water
Bro why is it slow
1.25x speed
1.75x here 😂
I consume 7g of creatine
Ads be so annoying
I weigh 215 lbs. How am I supposed to hit that in protein intake per lb of bodyweight? Stuff my face with bland, boring ass chicken breast, four times a day?
I've worried about that same thing at 240 lbs. Then I heard someone say that for heavier people, the 0.8 - 1g per lbs may not be necessary, but 1g per centimeter of height. I would need 180. Still high, but easier than 240.
I usually eat three eggs with egg whites, cottage cheese. But I was wondering if there’s anybody out there used for 10 putter if you do what brand
No mention of cold therapy. Strange.
Yes, was wondering about that too.
Dude, i like your vids a lot but please leave the ads at the door
Start leaving something on his patreon and he may
Creators deserve to make money for their efforts. He isn't getting rich with Ad Sense.
@@wakawaka1976😂😂
Use ad blockers but still donate to the creators you like if you can
Stop being broke he needs to get paid get youtub red🤷♂️
Just bullet point this ish.
Yeah the ads suck seems like 10 minutes pushing worthless crap, otherwise good content
Why do you drag out all ur worrrrddds??
Expose your skin safely to.the dun.
you talk too slow
Why does he sound like this? He needs to hire a vpiceover
Get on TRT
nothing new here
Dude. You are great in your explainatiom and tips
But are you able to laugh?