5 Recovery Tricks!
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- Опубліковано 26 лип 2024
- Used by older lifters, but can be applied regardless of age/condition.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
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In this video, I share recovery methods primarily used be older lifters. You will often hear these people complaining about their “old man joints”. Despite this, they have still found ways to train hard and acquire incredible gains without experiencing pain. This fact strikes an important question. If enhanced recovery can occur with beat up, older lifters, why not use these methods regardless of age/condition? Improved recovery is always a plus, so start right now! These tricks are NOT essential, but can still help regardless.
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AlphaDestiny Alex please do a shoulder heavy and volume routine workout please. I train shoulders alot but I see minimum results. I'm 17 btw
AlphaDestiny thank you for this it will really help me in strength and conditioning and powerlifting. And I would like to see a part 2!
When you say don’t go above 90% does you mean of your one rep maximum or in term of your effort during your workout?
Is bearmode appearance really hard with narrow/small rib cage?
@Victor
Of your 1 rep max, but good point about the workout max since we must factor in autoregulation.
"hit the backside more than the front" Great advice Alex! 😂
"3 to 4 inches is all you need"
GR8 m8
@@GR-uc1gq savage as fuck
Make sure is full rom
Who else likes hitting the back more than the front?
Sack So I do and my GF enjoys it as well.
Sack So me too
I enjoy performing front exercises better but I still prefer back exercises
Yes I love to do it with my bros
Alex the type of guy who never runs out of good quality content, good job man
Please make a part 2 of this!
Your advice was fantastic.
I would appreciate a second part very much, thank you.
The majority of these tips my brother gave me when I started the gym and I remember on the first day we went he said to me “look when you go in here, throw your ego outside the door”. This tip has gone far with me
part 2 absolutely, great stuff, you're becoming by far my favorite fitness youtuber!
I just want to recover quickly so I can workout again..
Ikr. But this is purely about joint recovery, not muscle recovery.
@@XRAYPubgMobile Nah, the first tip definitely helps muscles
Definitely up for a part 2 🤙
This was great alex. It would be awesome if you did a part 2.
The quack sound effect to censor stuff, that put a smile on my face. Thanks Alex :]
Part 2 definitely, love this kind of content!
I was just looking for some recovery videos on your channel and got the notification for this upload, thanks for the info
Happy to help brother!
The point you made about doing back work. Thank you so much. In a couple months I'll be at a pretty solid year of training and I just started implementing rows. I needed to hear from someone I looked up to. It makes very common sense but I totally looked over it. Thank you again.
Yes man let’s have a part two🙌
Part 2 is what we need!
Part 2 please
Damn bro uploaded this right when I needed this
One of the best videos ever made for real, if you can make a part 2 you should really make one
Yeah part 2 please
Video came in just in time.
I have been experiencing recovery issues for the past month and all my lifts have been going down.
Very helpful video.
Really needed this, 23 but im broken like a 90 year old
harry sri dude same surgery city over here 🙄
This video is great! For me going heavy above 90% is super taxing, so I do it a couple times a year to test my strength. I try to build strength by doing volume and explosive reps in certain exercises.
Yes man ! A part 2
Great tips, part 2 would be great!
Yep I’m 42 and still getting stronger. I’ve probably missed 2 scheduled training sessions in the last 5 years and I perform most of the things suggested. I prefer dynamic stretching type things and deep tissue massage about once every 6 months. Secret is work hard and use moderate volume. You won’t get as strong as possible, but you’ll still be one of the stronger guys in most gyms. 4 me that means 4 workouts per week 60-90 minutes max and if I have time I swim for 30 minutes after squat and deadlift days it’s noticeably helpful.
richw76 Yes I feel the biggest thing which is not preached enough is consistency. Seems like you've got a good idea what you on about with the recovery and swimming ect.
Cheese Cake so I'm not someone that can be hungry all the time, I've found by trial and error. 4 days is perfect for me. Doing 4 days I can eat what I want within reason. Mostly lean protein, fruits and vegetables, but if I want a few gummy bears or a slice or two of pizza with my son, I can rock my 2-4 pack, not bad for 42. Also more days, or do a sheiko style high volume and my muscles actually recover but my joints get beat to hell, and I always tell the young guys, when you're 16 you bend, at 40, you break, and break badly. You may never fully recover. I've done a heavy single once in two years. I wanted to do a 350lb bench, 400lb squat, 550 deadlift by 40. I got two, didn't do the 400lb squat for over a year after. But that's ok, I did it, and next week went back to 8s, 5s, and triples. 😊
Your little note on the trap bar is on point. I'm no freak of nature with my numbers, but the trap bar has helped my strength and gains like nothing else over a period of about a year and I don't experience any pain of discomfort as the days go on.
Yeah, Part 2!
Your videos are always on point.
Thanks for saying this. Should be talked about more often. 💪☝️
4 SURE.....PART TWO, THREE AND FOUR!! PLZ
Hey bro!! Love your content i have been watching you for ptobably close to three years now wow!! I have really been hoping for a bit more of an in depth video on connective tissue, ligaments joints, how to keep everything healthy while doing heavy pulls! Keep up the great work!!! 😄
Sorry to hear you think that my friend! I would love to see any articles or info backing up your statement! Always open to new info and advice! 😊
Hell yeah, a part two would be awesome
Yes make a part 2 video of recovery
Yes part 2, great vidoe
Straps changed my life. I use em on my weighted pull ups and i finally feel my lats, almost as good as on a lat pull down
Yoooo wtf imma try that never thought of it
Pullups light up my lats more than anything else hmm
Your channel should have a lot more subscribers for the information you give out here
Definitely need a part two. I just screwed my knee up some how and it hurts to squat even with bodyweight on my left knee as soon as I go below parallel. Thank you for the awesome content as always.
ThrowingSpoon Take couple weeks rest, do slow rdls and stretching quads
about time you make a video like this
thanks for the advice
Yes on Recovery Tricks! Part II
Been waiting so long for this
Need them cooking tutorials Alex!
Thanks alex! Please make a part 2!
Part 2 please! Thank you
This is what I needed, thanks bro
Started working at UPS and started taking my training a lot more seriously, def needed some recovery tips.
Needed this video man appreciate it👌🏾
Happy to help homie!
yes great topic, part 2 please
Make a part 2, please!
Awesome tips!!!
Part 2, Thanks!
Keep up the great work my man. Keep the haters out of your fucking head and keep reaping the channel gainz. Grateful for the vids.
Great video bro. I just wanted to say thanks for answering my question about rack pull height. I tried the snatch grip slightly below the knee and it felt great.
Would love to see a Part 2 of this. Also, idk if you have done this already, but a video exclusively about your connective tissue work would be SO beneficial. I've got my programming, exercise selection and other stuff sorted out. But that missing piece of the puzzle (for me and a lot of others) is connective tissue exercises/routine. So that would be great Alex.
Thanks for the great content bro!! :)
Max Capacity great idea ! alex please do one
Thanks. Really needed this
amazing content as always!
"Older" guy (41 ;) ) here, yes please: Part 2 would be highly welcomed!
Waiting for part 2! Go!
Perfect timing
We want a part 2!
Part II please!
If I’m sore from an exercise,I’ll do the same exercise with just the bar the next day to get the blood flowing,it helps..also hot/cold shower
Part 2 is a must!
Part 2 please ! Also can you make a video to fox rounded shoulders and a tight lower back I can’t even bend 90 degrees properly! Thanks alex
Thanks for the helpful content, as always. I am a beginner lifter, but I use all of these methods!
Great stuff everyday rubber band training. Works for me 65 years old keep up the good information brother God bless have a great day
Yes. A part2 please.
Ever since I've switched to front squat I haven't felt any pain in my lower back while exercising thanks alex
Excellent video, part 2 please?...☺️👍🏿
Brian's an awesome dude
Absolutely
defo want part 2 man
Hell ya wanna part 2
thats the kind of info i subscribed for
It's funny, my Deadlift was stuck at around 500-520 for about a year when I was doing deadlifts twice a week from the floor. Decided to do only block pulls on one day, and normal deadlifts the next day. It's been about 5 months since then, and my last meet I did, about 3 weeks ago, I hit 575 at about an 8rpe. I 100% agree with you to not do pulls from the floor more than once a week
When you pulled 2x per week did you do the same intensity each day? I was planning on starting but figured that if one day was heavy and another day was lighter(distant variation with lower weight) I wouldn't run into any problems.
mark 1+1=2
mark it varied in intensity and reps kind of like a DUP style approach. Far away from a meet I'll just do straight sets at a moderate intensity, then the closer to the meet I got, I started to work up to a moderately heavy single at about 8rpe, then back off sets
The only caveat I would ad to this is that if you do pull from the floor on the other day in the week, do like RDLs or SLDs with much lower weight. This has massive carryover to the regular pull but won't chew you alive like regular pulls off the floor. If you don't have the flexibility or desire to do those, then definitely block pulls/rack pulls would be excellent, but I would also venture to say that starting those at just below the knee would have optimal carryover to the dead vs. above the knee.
PART 2 ALPHA LET'S GOOOOOOOOO!
Awesome video
New video on the daileee, fuck yeah!
Bruh I needed this video
Part 2 !! Please
Part 2 please !!!
Started doing more back than chest as to not get that hunched up shoulders forward posture that those who bench excessively get.Good to know it works from an expert.
Part two would be great. Suffering a long time with shoulder bursitis which isn’t fun but work through the pain. I followed all the recovery programs which helped, balanced my shoulders out and work on posture but still in a bad way.
Thanks Alex I need all the recovery aid I can get. I'm getting older
I would say for elbow work/prehab as well, don't neglect doing extra light forearm extensor work on your days off. Expand your Hand bands from Iron Mind are great, and Sidewinder Extreme (although pricey) is great on a lighter setting with focus on the extension instead of flexion. Doing band press downs doesn't actually help my occasional elbow pain because my triceps tendons aren't the problem, it's tonic forearm flexors from doing so many heavy pulling movements.
DCJayhawk57 Agreed. And as a fellow guitarist, I double agree.
Absolutely bro.
Please do a part 2.
Part 2 please!
this is what i need right now
Bro, I was motivated by that double body weight bench. I'm on my way to hitting 1. I hit 395 today. I'll compete at 196 in a few weeks. My first comp
Part 2 for sure dude
Thanks for the tips, it’s true when you hit your triceps for example, I find it easier to curl heavy loads
Hey Alex, grace us with a part 2 brother.
contrast showers are the best! Can we get a part 2 please :)
Great video Alex! Part 2! Part 2! Part 2! Part 2! Part 2!
Then you have something to do 😉
It even rhymes so it has to come true 😎
Part 2!
Part 2 my mah dude
part 2 and 3 please.
Part 2 PLEASE
dude you are killing it with the uploads
GIVE US THE PART 2!
Good job Alex