Recover FAST from Heavy Lifting (Decrease SORENESS!)

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Does your training leave you sore & stiff the next day? If so, you need to focus on optimizing your recovery! In this very, Dr. Aaron Horschig breaks down the fundamentals of recovery:
1) Nutrition, Hydration & Sleep
2) Active Recovery
3) Passive Recovery
Watch Darren & I Power Clean: • How to Power Clean [Fr...
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Music credits
Opening & Closing tracks by JookTheFirst: / jookthefirst
Background tracks prod. by lukrembo: • (no copyright music) c...

Опубликовано:

26 июн 2024

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Комментарии : 147

@SquatUniversity 4 года назад

The #SquatUclub is on RU-vid! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RU-vid channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!

@cardariojackson5963 4 года назад

Darren Barnes is such a beast!!! Got to meet him after swept AO3 last year!!

@TheLabTraining 4 года назад

#SquatUClub . A good video , fundamentals are always the first thing is not optimized

@SquatUniversity 4 года назад

This video's winner was Your Well Wisher

@TheLabTraining 4 года назад

@@SquatUniversity did I ?

@DamianBrown 4 года назад

I read that two months in lockdown helps

@Jacobtaylor1775 4 года назад

hahaha SUPER RECOVERED

@nightfire1266 4 года назад

Oh yeah, lockdown is just me prepping for major supercompensation 😂

@MUSIKisAWSUM 3 года назад

I’ve found that 3 more months after the initial 2 help a lot as well.

@toniamurray5407 3 года назад

Recovery is next level 💪🤪

@Determinator21 Год назад

2 months?? LMAO

@sman53 4 года назад

I’m glad the ice baths are out , I use to love dipping my weaner in a bin full of iced water

@bblloooomm Месяц назад

@kyleytrimm7277 2 года назад

This video was very easy to understand and beyond helpful. I really look forward to applying some light cardio and foam rolling after my next workout 😊 thanks for posting

@Idiot_one Год назад

Love u sir.....and the way u explain is unmatchable.🙌

@marcoferreira8031 4 года назад

Very valuable information from you. Grateful for your share of knowledge. Greetings from Madeira island, Portugal.

@SquatUniversity 4 года назад

Glad you liked the video!

@TyronPiteau 4 года назад

Excellent video. Thanks Aaron.

@SquatUniversity 4 года назад

Thanks Tyron.

@robertocastillo9672 3 года назад

Awsome information!!

@jackmarshall757 4 года назад

7:45 - must be real relaxing with that he fell asleep.

@elitedragon2732 2 года назад

So So Good and useful 🥊

@cameronkokes6778 4 года назад

Sqaut U is the only thing that hasn't taken a major L in 2020 🙌🏻

@sunwukong6268 4 года назад

This is sooooo good information.

@SquatUniversity 4 года назад

Thank you!

4 года назад

Thank you 😍

@The.Fighting.Therapist 4 года назад

Your article on ice! I completely agree with this and asked the same questions during my athletic therapy degree to my professors! Yet what if we are talking about the other side of ice when it doesn’t come to Injury? What about the beneficial stabilization in Blood glucose from an simple 2-3 min cold shower following or prior to a meal, what about to the up regulation of leukocytes from all the studies done on Wim hoff and his methods, what about the use of ice fro fat loss through contrast baths or 10 min shower cycling from 10-20secs, or even the vagus nerve stimulation you get to activate its numerous beneficial pathways and parasympathetic nervous system, evening aiding with sleep do to the drop in body temp! Just wondering for this context of injury ice is a bad idea but what about all these other reasons ? Just wanted to get your take! Thanks for the awesome video

@sirdk1234 4 года назад

I know nothing of fitness, but i see a lot of people use that stand up machine that drops the temperature well below freezing to promote red blood cells through out the body. Ernie Hall using it and said its great! Granted hes a strongman so maybe he has different needs.

@occultsymbols Год назад

ideally, you would do an ice bath before working out. It increases your testosterone which is beneficial for your workout and it doesn't decrease inflammation like it would if you did the ice bath after the workout

@StrengthScholar0 9 месяцев назад

Tremendous video

@SarathKumar-qo4bj 2 года назад

Would love the NMES device video please!!! :D

@stephenmartin46 4 года назад

What are your thoughts about leg compression devices?

@piyushpandey8079 4 года назад

Hi Aaron, which one would you recommend between Marc pro and power dot?

@honeyfinancial8706 4 года назад

I've heard that 20 minutes in a hot sauna can aid recovery. Anecdotally I find I'm less stiff the next few days if I'm able to take a sauna after leg day.

@mattc4266 4 года назад

Honey Financial no it doesn’t .

@vikingstrongman5903 4 года назад

I take a hot bath a couple of times per day sometimes. It most definitely makes me feel better.

@Typidica 4 года назад

@@mattc4266 typical response

@Ole-oj3ep 2 года назад

@@mattc4266 it does

@mattc4266 2 года назад

@@Typidica cite me a study

@KP-jr9um 4 года назад

Do you have the link to where you got your power dock and mark pro

@ramironetto2797 4 года назад

Is it optimal to do an active recovery routine such as done in this video right after a training session, or doesn't matter the timing?

@willhem69 Год назад

I do it directly after the workout and the morning after because ur muscles take at the most 72hrs to fully recover

@kindafatkindastrong5683 4 года назад

Any opinion on contrast baths or showers? (hot&cold)

@NzSumzN 3 года назад

What other cheaper NMES device would you recommend that are effective and similar to Marcpro or Power dot?

@pedroarrosi6324 4 года назад

What about natural antioxidants and anti-inflammatory like Vitamin C and Curcumin?

@kyledewaal9332 9 месяцев назад

@squatuniversity soooo when is a good time to ice? Lots of research showing massive benefits of cold plunging and longevity

@msfkmsfk Год назад

Great video and I will definitely try to remember hydration, nutrition, sleep, and active recovery. Passive recovery seems pretty cool to but I am very uncomfortable with hooking myself up to a machine that moves and controls my muscles for me. That shit is kinda scary. I guess I need to know the long term effects of its use. On the other hand it doesn't seem to extreme and it looks to be painless as well so I might look into it more.

@master0fnone 4 года назад

Any help on Haglund's deformity? Is it the reason I barely break 90 degrees ankle mobility? Thanks!

@grzeniak 2 года назад

Any good PTs in New Jersey you can recommend to treat hip flexor strain?

@MrKundzins999 3 года назад

This activ rocovery must be performed stright away after heavy lifting or it's like a separate training?

@DannieRay23 3 года назад

did you ever do that device comparison?

@jameslagattuta9488 3 года назад

Is an ems machine suitable? Just bought one to help recovery from squats and other lifts

@lorifenn6815 Год назад

Are you saying we are to do these after our workout or the next day?

@Jajache 3 года назад

Where can I buy those ?

@Nicopeitch 4 года назад

Which tens are both of u using in the video?

@alfredandrews8071 4 года назад

Is the power dot basically a tens machine?

@hieggagaggu 4 года назад

While I agree most of the recovery methods here, I wouldn't bother for these NMES electrical devices. I have been discussing these often with the very skilled manual therapists and people specialized in recovery/coaching in University level. There is almost no benefits discovered, nor I have observed any special effects when using them myself. As in most of studies I read, just a temporary relief in soreness may in some cases be the thing (for me didn't work) Even I am a amateur ahtlete, my training volume weekly is noticeable. Ill stick with the basics like sleep and active recovery with balanced training plan : )

@AbhiSinghThakur 3 года назад

For How much ime we should do use this device

@musclemanmonty Год назад

Which one do you have also I’m looking on Amazon can’t figure out which one to purchase

@Just_Me 4 года назад

#SquatUclub Just ordered my Squat University Tshirt. Woohoo! It's back to school for me.

@SquatUniversity 4 года назад

Thanks so much for picking one up! I hope you like it!

@AnAmateurAdventurer 4 года назад

What are your thoughts on percussion massagers? Are they more similar to foam rolling or to the nmes machine?

@SquatUniversity 4 года назад

Similar to rolling - I made a video a few weeks back on them that you may like.

@zxhobiwan 2 года назад

You are challenging many world class top athelates like cr7, L James about their cooling/icing recovery method as long as their performance and condition is so good.

@davidmargaryan3809 4 года назад

What about a TENS unit?

@Debrannayaka 10 месяцев назад

Uplifted

@BrooklynMoor 3 года назад

How do we get a contraption like that, Seriously? What about those massage guns and acupunture pens? What about Stretching,Yoga, mobility routines after strenuous leg days(Squatting)?

@PSYCHOSAXE 4 года назад

why nmes and not tens?? i know very little about passive reco so honest question

@TheArizonaRanger. 4 года назад

Would a sauna fit in anywhere in the recovery process? I see a lot of hype over it and wouldn't want to waste 20 minutes daily if it doesn't help.

@jedmulcahy6706 3 года назад

anyone have any advice on what kind of foam roller to buy

@JC-ed7pt 4 года назад

Just hit da parlor and you be ready for next sesh

@annizefissh 3 года назад

I read your blog on Ice or no Ice. I am a registered nurse and have never really understood the reasoning for icing down injuries. My question is what about heat? Vasodilation and an increase in circulation to the injured area bringing all of those healing properties as well as flushing out the lactic acid?

@whoknows8223 6 месяцев назад

Superb quesion...I can say when I tore my quad after sprinting I put a bag of ice on my quads and it helped immensely. Don't know if that info is of help

@krisdlm 4 года назад

What NMES devices would you recommend?

@SquatUniversity 4 года назад

They're all great - but price is a pretty wide range. I'm actually going to do a comparison video on them soon. The most affordable and good quality one I see so far is Compex

@vincentgarcia7418 4 года назад

where the devices you mentioned near the end?

@SquatUniversity 4 года назад

I'm going to do a video on them in a few weeks.

@vincentgarcia7418 4 года назад

what about device like hypervolt devices? what do you think about those?

@vincentgarcia7418 4 года назад

I like #Squatclub

@Jerry20964 4 года назад

Would massage guns fall under soft tissue mobilization?

@stavroslv9184 4 года назад

Do the thing with the foam roller while you re sore and I guarantee you ll CRY! It s so painful...

@jbjb4411 4 года назад

Especially that IT band ouch lol

@UFitMobile 4 года назад

What about the theragun for recovery

@SquatUniversity 4 года назад

Not bad - it would fit into the "passive recovery" category

@wvvwwwvvw 4 года назад

#SquatUclub I expected to see the massager gun at the top of the pyramid.

@SquatUniversity 4 года назад

The massage gun would fit into "passive recovery"

@tracyjarchow 4 года назад

I use my vibration plate to enhance my lymphatic system on my rest day.

@franciscocarvajal666 Год назад

I can’t even use my legs

@justinharmon8082 2 года назад

Anyone use hyperbaric oxygen therapy? Probably the best healing for body AND mind. Not just for divers with the bends and the burn ward anymore. Beyond recovery from workouts it has been shown to help with brain injuries, surgery recovery, cancer, and more. Anyone else use this treatment? I also like massage therapy and chiropractics personally

@quinngatiuan4390 4 года назад

At 3:06 my man was pain

@Jacob-dr5pw Год назад

Why would passive modalities be superior than light exercise like walking or riding a stationary bike? Makes me think of old school PT of US. As a PT my patients watch these videos and will over emphasize the passive recovery component. I do appreciate the pyramid infographic though

@nakedshadows 2 года назад

This video would be so much better if there was no background music

@Poseidon-wx2gh 4 года назад

#squatuclub how does someone work with you?

@nikitaw1982 Год назад

Bought on of those vibration plates. Maybe my imagination lying on it with arms legs in the air I swear lowers inflamation makes my handwritting better.

@akashgoyal9585 4 года назад

Thanks

@TheRealStraw 4 года назад

I only do ice baths on off days. Does wonders for me. But I try to keep the temp at 52-56 Fahrenheit. And sometimes 46 Fahrenheit. But no matter the temp, I always jump back into a hot bath to get fresh blood back in there.

@antoniocabello4733 4 года назад

#squatUclub

@emiliospowerballer1441 4 года назад

for 4 years now, i have been a pro powerlifter. for 4 years now, my training schedule has been the same, work out on monday wednesday and friday, while relax on tuesday thursday and during the week end. i never had any injury prior to 4 years, since i sprained my ankle playing football. but weirdly i never did any stretching, active revovery nor any sport massage. i never had any muscle injury of issue no problems at all basically. how do you explain that

@fitotito9677 4 года назад

The frequency, also powerlifting doesnt need as much flexibility as Oly WL, also your body adapted well

@alexcastillo98_ 4 года назад

I mean you are training 3 times per week, if that doesn't explain it all I dont know what else do lol. Also I dont think you are getting the most out of your training with only one day a week per movement

@emiliospowerballer1441 4 года назад

@@alexcastillo98_ i have heard that criticism before , that training 3 days isnt enough. however, i tried training 4 times a week but i felt too tired and also felt i overtrained. so when i divided my training in 3x a week, i could confidently lift and never be tired from the previous session. i do thought the same you said, that 3x a week explains it all. however, i do compete in powerlifting meets with competitive numbers, so if it works i keep it that way. but i think training 3x a week speaks for its self

@jasonhorstman8386 4 года назад

My first question is how old are you?

@cortez121219933 3 года назад

"How do you explain that" "criticism" sounds like, though i dont believe you are, trying to imply that recovery is pointless. I did a 8 week cycle 7 times, for around a year. 4 days a week, squat went from 235 to 285 in a year. Never got hurt and never had DOMS. i attribute that to luck above all else

@the_bruce_wayne 4 года назад

Here

@ryangoligher1598 4 года назад

#SquatUclub

@ryangoligher1598 4 года назад

Hi Aaron, I contacted you on your website 3 days ago but I haven't got an email response yet. I was asking if it was possible to work with you online, email correspondence etc. I am looking for a personalised mobility plan to follow if you do them :)

@SquatUniversity 4 года назад

Ryan, sorry I didn't get a chance to get back to you. Unfortunately at this time I don't have time to take on any online clients because of my crazy busy schedule. But if you make your way through my blog website, I've got a ton of tests and mobility drills that you can use to create a personalized plan to help!

@EddieLMO 4 года назад

What about massage guns?

@SquatUniversity 4 года назад

They'd fit into the passive recovery part of the pyramid. .

@louisweisz9661 4 года назад

#Squatuclub

@philipmeisterl 4 года назад

i disagree and i think dr mike isreatel would too passive recovery is far more important than active recovery but i think my definition of passive recover is different than yours its just doing nothing and just out of interest are there any studies that aid these funny devices or are they just the same as doing nothing?

@philipmeisterl 4 года назад

source: recovering from training (ebook)

@SquatUniversity 4 года назад

There's research on their effectiveness. I'll do a video on them directly in the future and discuss the research.

@geck1204 4 года назад

CBD also helps a lot with muscle relaxation.

@Kam27892 4 года назад

Was a marketing strategy, or did that guy fall asleep for real?

@user-xw8sp9vp2d 4 года назад

#squatuclub

@SquatUniversity 4 года назад

Hi! You're this videos winner! Email me at squatuniversity@gmail.com with the title "SquatUClub winner" and we'll get started!

@MARCOmxr96 4 года назад

#SQUATUCLUB

@DigMySpanky 4 года назад

How can such a smart person say "expecially?"

@jrg305 4 года назад

Pretty sure any research that support foam rolling is created by people who sell foam rollers. I never used one my whole life and been an athlete the whole time. It's self massage that releases some pain reliever but doesn't actually heal shit faster. Just reduces perception of pain. #physiology

@SquatUniversity 4 года назад

I'd recommend reading the article, "Effects of Self-Myofascial Release: A Systematic Review" by Chris Beardsley. There is a number of published research that shows they can be effective at creating short term improvements in range of motion and decrease DOMS.

@jrg305 4 года назад

If a paper looks at a summary of foam rolling studies each of which show a benefit or no benefit, I'd have to look at each of those foam rolling studies to critique the methods which is beyond the scope of a RU-vid comment. I graduated with kinesiology and exercise physiology degrees in '09 and '12 from two different state schools and neither taught foam rolling. I have also worked as a trainer for over 7 years and don't bother with it with most clients. I agree it can help people who sit all day start to wake up muscles. I've never found they do shit for myself, and some people go for these classes where they just create pain. I dont buy any of that. Autogenic inhibition can be produced with other mechanisms that don't sell fitness gimmicks gadgets. One could say many of the physiological benefits reported in that paper come from massage or light exercise or stretching.

@ONE-pg7wd 4 года назад

First?

@lorenzodsilva4820 Год назад

I once again respect you fully.. but the way you write about ice it seems like you have a bias and more set on proving it doesn't work than seeing how it can. I understand that this is coming from a place of wanting to help people as is all the things you do. The tests you sited throughout the paper are all about ice immediately after a workout or injury. I would really like to see the results of 3 separate cases with a control of always light cardio and stretches after but : 1 No ice. 2 Ice 6 hours after and the following morning immediately after waking(no more than 11minutes a week). 3 Ice immediately after. None of the study's you sited have anything like this they are just 2 Ice immediately after and no Ice considering all the factors that doesn't seem very scientific.

@occultsymbols Год назад

yeah, ice immediately after is problematic because it decreases inflammation, which is necessary to recover. However, if you do the ice bath before working out, let's say first thing after waking up in the morning the positives are enormous while the negative effect of the decreased inflammation is marginal if anything. There are also studies that show that doing an ice bath before working out helps in recovery and also leads to a more effective workout because of the increased testosterone