Tip Do This the Day After an Intense Workout Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do This the Day After an Intense Workout Hard training shouldn' t wreck you for days Use these workouts to keep your strength high and your recovery brief by Jesse Irizarry May 30, 2017July 25, 2022 Tags Powerlifting & Strength, Tips, Training Rest Actively Doing crazy-hard workouts is all fine and good to impress your skinny buddy you brought along to boost your ego, but remember there can be no supercompensation – yielding greater size, strength, and overall increased performance – without recovery. Some of the best lifters use active rest workouts to manage recovery and keep themselves in the game longer. These are non-strenuous workouts used to increase recovery, usually done the day after an intense workout. Recovery workouts should involve muscle groups that are hit hard the previous day. If used in moderation, these workouts help heal a battered body faster, restore muscle function by increasing blood flow, and help reduce delayed-onset muscle soreness (DOMS). All of this makes hard sessions less debilitating. If you had a hard squat workout the day before, a light walking sled drag would be a suitable workout. A Few Ways To Do It Dynamic Warm-Ups Going through a dynamic warm-up increases blood flow to muscles by using some weight-bearing positions that also allow for a stretch. The type of warm-up used should be dependent on whether you're recovering from a lower or upper body workout. Short low intensity workouts with higher volume This involves going through a light workout using the same muscles with low intensity and higher reps but not many sets. So to recover from a heavy bench press workout, do a couple of sets of 135 pounds for 10 reps. These workouts should last 30 minutes or less. Hiking Hiking is a low-intensity active rest technique. The constant change in slope makes it a great stimulus on the legs while still being low intensity enough to allow and enhance recovery. Strongman training Strongman training is a great active restoration technique if used with low intensity and low volume. I've found that using 50-60% of the weight that you'd normally do for building strength is a good rule when using this method for recovery. Just remember that upper body strongman drills should be used when trying to recover from a hard upper body workout. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Strict Pause Pull-Ups Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down. Exercise Coaching, Powerlifting & Strength, Pull-Up, Tips Bronwen Blunt May 7 Training How I Added 100 Pounds to My Deadlift in 2 Weeks Just by changing how his training was laid out over the week, the author was able to hit new PRs and reach a whole new level of muscularity. Here's how you can too. Bodybuilding, Powerlifting & Strength, Training Christian Thibaudeau June 6 Training Tip Do the 2-Minute Leg Press High reps and continuous tension can build a mountain of muscle, especially on your legs. Try this workout. Tips, Training T Nation March 13 Training Advanced Upper Body Training - Stage 4 Bring on the Pain Training Ian King August 3