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Get In Shape Faster With These Muscle Recovery Tips
by Shin Ohtake on Monday, January 19, 2009 • 27 Comments
We all tend forget the importance of muscle recovery. Of course we all notice the lean bodies with the sculpted abs, but how much work did the muscles have to do to get the desired effect?
The more we work our muscles the more our muscles respond by breaking down and rebuilding, which is essentially how we build our muscles. It seems somewhat contradictory to break down something just to rebuild it, but that is how our bodies respond. If you put external pressure on your body, it responds by adapting to it and making your body stronger. Pretty amazing stuff. As the saying goes “What won’t kill you, will make you stronger!” So you can see how important muscle recovery really is.
Your rate of recovery actually determines how fast you can get into shape. Essentially that’s what anabolic steroids do - they greatly enhance the rebuilding process, thereby making the muscles bigger and stronger faster. But we’re not concerned or interested about taking a midnight trip down to Tijuana, like so many athletes (unfortunately) do. That’s another article all together.
Naturally, the muscle rebuilding process is much slower and depends on a complex chain of events. I won’t bore you with details but here are the basics:
The stimulus (in this case weight bearing exercise) triggers the release of a group of hormones that help with repairing and rebuilding the muscles. Each hormone in the group has a specific job to do in the building and repairing process. The rebuilding process is also heavily influenced by external factors, such as exercise intensity, nutrition, and rest. Exercise (stimulus) releases growth hormones (just one of many hormones) into the blood stream, but the amount of growth hormones released depends on the level of intensity.
When performing exercises with high intensity such as lifting heavy weights while doing full body functional exercises, your body releases more growth hormones which enhances muscle building capabilities as well as stimulating your metabolism (which helps increase fat burning).
Nutrition plays a critical factor in muscle repair, especially dietary protein. Amino acids from the protein is required to repair the micro-tears sustained to the muscles. Rest is also a critical factor needed for proper muscle repair. The process of muscle repair can take a day or two, depending on the individual and activity, so adequate rest / recovery is needed to maximize muscle repair.
On top of all the key factors just mentioned, I’d like to add in a bonus tip. Soft tissue work. Soft tissue work includes all types sports massages as well as self myofascial release, like foam rolling. For those of you who have never done “rolling” or self-myofascial release, it’s when you roll a specific body part on a round tube, oftentimes made of a stiff foam material. I personally use a PVC pipe about 5 - 6 inches in diameter. You roll up and down on the roller and whenever you hit a “hot spot” you hold the spot for a period of 15 - 20 seconds or until the pain starts to dissipates, and then you slowly roll off the area.
The basic theory behind it is, that while you’re holding the area, you stop the blood from flowing into the area, but as you roll off the area the blood rushes back into that area and helps loosen up extra tight muscles.
For whatever reason, this type of recovery work has not gotten a lot of attention until recently, however, athletes have been using soft tissue work for years for recovery as well as treating injuries.
The studies on the effects of soft tissue work on muscle recovery are pretty limited and some what inconclusive so far. But as far as my own personal experiences go it’s been absolutely nothing short of amazing. I do 10 - 30 minutes of self myofascial release a day after I workout and it really helps reduce my soreness the next day. It’s also been real beneficial in keeping me injury free, by keeping my muscles from getting too tight and avoiding unnecessary muscular imbalance. And whenever I have a chance I’ll get a deep tissue massage… although it can be quite torturous, I always feel much better afterwards—especially a day later.
The reasons for the effectiveness of soft tissue work are still somewhat cloudy. Perhaps it’s the extra blood flow that’s promoted in the muscles that helps with the recovery process… or maybe it helps release other hormonal factors that help accelerate the repairing process… or maybe it’s all a placebo effect… I’m not sure, but you won’t see me ditching my roller any time soon. I’m hooked on the “hurt so good” feeling!”
Have you been giving your muscles enough TLC?
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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27 Comments
Posted by JANE on 01/20 at 01:24 PM
Thank you Shin for all the good advice.A lot of people are looking for a quick way of getting in shape and or loosing weight.The new DVD on the market or that fad diet.Your sensible nonsence approach is just what i need.Thanks!
Posted by Clair Haringa on 01/20 at 05:40 PM
Hi Shin, Couldnt agree more with the muscle recovery re foam rolling. I also go once a week for a sports massage and I would recommend people do this if they can. The effect massages have on the circulation, muscles etc is amazing. Your workouts are fantastic and the best approach to follow. I have not needed to lose weight but in doing your workouts I have seen amazing results in a very short time in respect of muscle strength and toning.
Thank you.
Posted by FRANCIS PETREE on 01/20 at 05:45 PM
SHIN I WANT TO KNOW WHAT YOU THINK ABOUT THE TOTAL GYM AND PERFECT PUSH UPS
Posted by Shin Ohtake on 01/20 at 08:02 PM
The Total Gym equipment does allow you perform certain body weight exercises that otherwise may be difficult to perform such as pull ups. Other than that I find the equipment limited. You can’t do any full body exercises and the exercise you can do are limited to open chain exercises and non-weight bearing exercises which ultimately makes it non-functional. As for Perfect Push Ups, I think it’s a waist on money. If you have wrist issues and can’t do regular push ups, you can use dumbbells or perform it on your fist.
Posted by Paul on 01/21 at 08:06 AM
Shin
Thanks for all the effort you put into giving us this vital information. I would be in nowhere near the physical condition I am in, if it were not for you opening my eyes to this style of training. I am so glad I have stopped doing boring isolated routines. My Rugby coach thanks you also, my game has improved 10 fold.
Cheers
Paul (from Down Under)
Posted by Kristen on 01/21 at 08:52 AM
Hey shin, i have a different story..I am a 25 year old female who is VERY overweight, i started eating more healthy and really cutting down on my caloric intake 2 weeks ago, my starting weight was 257lbs..WOW i hate to even see that written let alone say it, i now weight after 2 weeks 252lbs, i am getting married in Aug of this year and i really need to get this weight off and asap…I am taking a 100 calorie protein supplement) deighner whey original, i need to know if that will help me or not, i am also taking alot of vitamins, i eat somewhere between 1000-1500 caloires a day i think anyway and work out 6 days a week for 1 hour (25 mins on eliptical, 20 min cardio and 10 min weights, plus 5 mins orf stretching) this is a workout routine i have made up on my own so i am not sure if it is working…i used to wrestle and play tons of sports when i was in school so i know there is some muscle underneath all this flab, if you could just give me some tops on what i should be doing and the right way to do it that would be awsome! thanks again this blog is very helpful!!
Kristen~
Posted by Renee on 01/21 at 01:24 PM
I actually went out and got the pvc roller after reading in your recovery book a few weeks ago. My daughters are year round swimmers, I have introduced them to this also!!!!! Does anyone know if and at what dose a 15 and 12 year old could take amino acids?
Posted by Shin Ohtake on 01/22 at 03:21 PM
Paul,
Thanks for your comments!
Great to hear it’s helped you out.
Posted by Shin Ohtake on 01/22 at 03:33 PM
Kristen,
Congratulations on your engagement!
I’ve found that doing shorter high intensity workouts using full body exercises, usually done in a circuit training type of format is far more effective when it comes to fat burning and weight loss. It’s great that your working out 6 days a week already! If you change up your workout routines I think you’ll find it much more effective. As for protein supplements, it’s only necessary if you are not getting enough protein from real food. I would rather see you get protein from real food instead, before you start incorporating supplements. You may want to check out my ebook (click product link on this page) for more detailed workouts and nutritional advice.
Posted by Shin Ohtake on 01/22 at 03:56 PM
Renee,
That’s great that you got the PVC roller. It’s a little painful at first, but you’ll definitely get great use out of it. Being a former swimmer myself, I know how much your daughters train and I wish I knew about the importance of recovery back when I was training! As for amino acids… what kind of amino acid? There are two kind of amino acids. Essential Amino Acids and Non Essential Amino Acids. The Non Essential Amino Acids are naturally synthesized in your body so you really don’t have to worry about it. There are 8 Essential Amino Acids that our bodies don’t synthesize, so you have to get it from dietary sources. Usually, if you have a good balanced diet, you shouldn’t have to take additional amino acid supplements. Plus the amount of amino acid needed varies with children since some of the metabolic pathways aren’t fully developed yet, depending in their age. Lastly, there are many studies out there that claim BCAA (Branched Chain Amino Acids) (Leucine, Isoleucine and Valine) helps increase athletic performance by enhancing recovery and muscle strength… but I have not seen or read any studies that involve young children. So I can’t comment on that. It may be a good idea to consult with a nutritionist on this matter. 
Posted by Susan on 01/22 at 05:53 PM
I NEED to roll more! It really does work wonders.
Posted by corey king on 01/26 at 06:45 PM
Pretty good info man thanks shinster
Posted by Lewis DeBoard on 03/11 at 09:43 AM
shin, i really like your web site, i just started working out again recently, and have been following your advice pretty closely, I have noticed that i am gaining streangth, and inches, but i still have a gut that i can’t seem to get rid of, it is driveing me crazy, i work out pretty hard at least 3 times a week and still have a gut, any suggestions.
thanks
Lewis DeBoard
Posted by Shin Ohtake on 03/12 at 01:51 AM
Lewis,
It takes consistency to see good results, so hang in there and keep up your workout routines. You should also be looking at what your eating. Especially watch your sugar intake. High sugar intake can cause insulin insensitivity and cause you to keep your belly fat! Cut out sugar, and make sure that you have a good balanced diet with plenty of quality proteins, complex carbs (veggies) and good fat.
Posted by Lewis DeBoard on 03/12 at 07:20 AM
thanks shin, i was also told to watch my salt intake, because it enables you to retain water, and to not eat any carbs after lunch, is there truth to that
thanks again
lewis
Posted by Shin Ohtake on 03/12 at 09:09 PM
Hi Lewis,
Yes salt does retain water. You want to especially watch out for processed foods since they’re usually really high in salt. And you also want to watch out for too many simple carbs, such as breads, rice, pasta etc. Anything too starchy you want to keep it to a minimum. You can have carbs after lunch as long as you’re eating a balanced diet. Make sure to include mostly veggies for you carbs.
Posted by Lewis DeBoard on 03/13 at 09:11 AM
thanks ill work on it
lewis
Posted by Melissa on 04/29 at 11:51 PM
Hi,Thanks for all these tips 
I think this might be like something my physical therapist was telling me a long time ago only she was saying to find a softball to use.I’m going to find me a pvc pipe then
I have disc degenerative disease in my lower spine and the left side of my body is always stiff no matter how much I stretch.I also tear muscle,tendons,and ligaments easily.I’ve torn both ankles,a rotator cuff,and a ligament in my knees.
My 12 year old daughter also has a knee problem,recently causing her to easily tear a ligament during volleyball warm ups.Her orthopedic doctor said it may be a hereditary problem because I have it too.The doctor put her in physical therapy to build up her leg muscles.
If we both do these recovery tips could it help us minimize our chances of these tears? I also stay sore all the time after every stretching session and workout,it seems like it never ends.Also I can’t seem to retain any muscle.I’d be great if this will minimize the pain but also help me keep some lean muscle
As far as amino acids,is there a specific daily amount for children?My kids are so picky about eating,my 10 year old doesn’t like meat so I doubt she’s getting enough.That could also explain her strained muscles too.
Posted by Shin Ohtake on 05/01 at 05:57 PM
Melissa,
I can say that the muscle recovery will help minimize tearing muscles. That’s definitely over my head. The muscle recovery will help your muscles recover faster and hopefully that will help you with your soreness. As for your children, you may want to give them shakes with whey protein in it. (http://www.lifesource4life.com/protein.html)
That’ll be better than giving them amino acid supplements if you’re worried about not getting enough protein. Just a suggestion. Make sure that you don’t pack the shake with too much sugar though. (Definitely stay away from Jamba juice, Robeks, Smoothie Kings type of protein shakes)
Posted by coachrob on 06/30 at 10:54 AM
Shin - do you recommend an amino acid stack products to help with muscle recovery ?
rob
Posted by Shin Ohtake on 06/30 at 05:13 PM
Coach Rob,
I’m not too familiar with amino acid stack products, so I can’t really comment on that. I have read much on the positive effects of BCAA’s for muscle performance as well as recovery though. You may want to read up on it to see if it’s something you would want to try.
Posted by rob flett on 08/08 at 03:19 PM
I started taking ghpSport two months ago and it has helped my recovery from workouts immensley. I have lost some body fat in the process. This natural supplement is an amino acid stack that promotes HGH and cell growth….check it out at http://www.ghpsport.com/wellquest4life
rob
Posted by Macular Degeneration on 10/19 at 04:27 PM
Thank you Shin for all the good advice.very useful for me i like very much for your site..
Posted by Christine on 02/13 at 09:17 PM
Just beginning and wondering if there is anything you need to do differently when working with the abs. My abs were so sore and tried to roll on the pvc pipe to work out the soreness but it hurt my back. What do you suggest?
Thanks in advance
Christine
Posted by Shin Ohtake on 02/15 at 04:18 PM
Hi Christine,
Unfortunately there aren’t too many things you can do to help your ab soreness. You definitely should not roll you abs out though…as you experienced already it is not good for you back or your stomach. Your soreness should subside in a few days and as your abs get stronger you shouldn’t experience too much soreness in the future.
Posted by Christine on 02/15 at 05:36 PM
Shin,
Thank you for your response.
I deal with a pelvic/low back injury and autoimmune disease (lupus and R.A.) which will often limit what I can do physically. I’m 45, a breast cancer survivor so no longer have my ovaries and unable to take hormone therapy. And in my early 20’s I had Grave’s disease ending up with a radical thyroidectomy (I now take replacement thyroid), it’s a lot from a medical stand point. My thyroid levels are checked regularly and within normal limits so it isn’t a problem with low thyroid. Not much I can do about my hormones and not sure if and how that affects metabolism.
Your workouts are great for me since I can complete the entire thing within 30 minutes and it really gets my heart pumping and joints moving (very important part of therapy for me. I’m able to modify your workouts (can’t push myself to muscle fatigue the way a healthy person can) and am still trying different variations on your exercises so that I can workout the full 6 days a week without landing on my back for days.
I’m already on a pretty limited diet already (for inflammation purposes). no milk products, very little gluten, very limited alcohol (the occasional glass of red wine) and very little sugar, but still can’t seem to shed the body fat. I don’t have much to lose but it seems to all be around my middle.
I do allow myself plenty of things like avocados and hummus for fat in addition to lean meat and veggies. I eat a lot of both fruits and veggies. I allow myself only whole oatmeal or brown rice.
So my questions are:
#1 Should I stop eating at a certain time during the afternoon? Not sure what else to cut out without severely limiting my options.
#2 If I have to choose more of the cardio or the weight bearing exercise regime during a given week which would you suggest in order to get and keep my metabolism burning at its highest?
Thanks
Christine
Posted by Larry Broadway on 01/20 at 11:10 AM
Shin,
I have been reading your stuff and employing it in my life with good results. I am not yet an official subscriber but plan on it real soon. The only reason I haven’t yet is due to money. That shouldn’t be an issue in the near future. I have to say I really appreciate you and the work you do. I have been spreading the word to the fat people in my life as much as possible and your business. I am having a little success. Personally from what I have experienced in my last 4 years or so and weight loss and what I have experienced in the last 6 months or so tells me that what you are espousing will be the norm some day. You won’t find me on a treadmill for 45 minutes anymore or running or walking long distances. But I do have a 10 to 15 minute workout that is fairly intense and I see the results. I am 52 years old and 8 months ago I was 214 lbs. I am 6’0 tall and now I am 180 lbs.
Thanks for your business and all your work.
Larry “the Svelt” Broadway