RECOVERY for BIGGER, STRONGER MUSCLES! 

A man once told me you don't get stronger at the gym. It's when you rest you get stronger. Now I'm resting all day every day.

1:10 "The other 24 hours of the day you're not working out" Apparently it's your subtle way of saying we don't even lift.

Youre so right about the drinking. Since i quit drinking 6 weeks ago, my recovery, training and results have never been better. Neither has my drive, i used to have to force myself to lift, now i have to force my self to take a day off once a week because i feel great everyday and not hungover.

Just found out about you not too long ago but honestly really appreciate your content and just you as a person. Super down to earth and you engage with your subscribers and I look up to you Brian! Hopefully I can follow your footsteps and grow my channel into something great just like you. Thanks for inspiring me and the SVG team!

"Golden Girls with traps" had me cheesing. Oh, Brian, you're such a Dorothy.

Nice & humble as always. Thank you for your consistent positive mindset!

u are awesome Brian....u give hope to those of us who have had back injuries but want to grow stronger.... bless u buddy.... u are in my prayers....

It seems like you put more effort, caring, time and intensity into your videos than any other fitness RU-vidr I can think of. Really good job with your channel. You seem like a man that deserves what your getting in success. thanks for telling everyone to be nice to each other most videos in your sign off. Very inspiring

This man needs a bigger audience. Happy to see you working with Thrall and Omar a bit, hope many more see this stuff with brilliant content and a sprinkle of humour. Keep it up Brian.

Great reminders on how to stay injury free and also just feel better between workouts. I love your channel I have been binge watching episodes since I discovered you from Omar's channel. You explain things REALLY well. I am a female lifter who dabbles in powerlifting but I am getting a ton of great info from your videos. Thanks!

Yo man, I watched some of ur leg drive bench videos and applied it today and I gotta say that it helped, I was very explosive and added a few reps to my sets. Thanks alot!

Brian your videos get better and better! And that keg toss at the beginning was damn high lol

Amazing knowledge bombs Brian. Thanks for taking the time to do this!!!

I absolutely LOVE the band hang thing-y, been doing it for about a year and I feel great whenever I do!

Brian, Maybe you could do a video on how you used to set up your old Alpha-style full body workouts. I know those were the workouts that got many of us interested in your training all those years ago. It breaks tradition in so many ways and I think many people could have their eyes opened by it (insert, extract, full body, conditioning... craziness)

Most important video you ever made dude

Hey Brian just found your channel.Glad that I found it.Learned a lot from your videos.Thanks man keep up the good work!

And all this time I was just doing cold showers - really miserable with the shampoo and all. Showering first, THEN turn on the cold. Such an eyeopener. Thanks a bunch, Brian :)

Another great video! Thanks!

This has nothing to do with video at all, but just watched some of your old inspirational videos and you are now by far my favorite youtuber. And to everyone else reading this, if you believe you can do something you can do it. Today i failed a clean and push press three times. Than on the 4th try i made that shit my bitch with a clean and than push pressed it three times! believe people

Awesome video. Finding this was like hitting the jackpot. Thanks so much. subbed.

For reverse hypers, I use the dining room table, with a pillow for cushioning. (the way my table is constructed, I can set myself up over one of the legs, so the table doesn't break) I can't add weight, and I can't use momentum (without breaking the table), but I do get good traction, and I can get blood moving into the area, and inflammation moving out. If the back is feeling especially bad, I do one leg at a time until the area is warmed up. I don't know why, but that's easier on my back. I'll do these between every set on days where the back is especially bad. I do them to warm up, I do them to cool down. I do them if I've been sitting for a long time. I do them before bed. They are amazing. The other traction thing that has worked well for me is getting in a dip position where my legs can hang free (I use the rails on my stairs) and gently swinging my legs side to side - I'm not sure why this is different than hanging from my arms, but I get a lot of relief from this. I usually get cavitation in the sacro-illiac region. I only do this one if it feels like things are going to seize up. And the last unusual thing I do that helps my recovery, is loosen up my thoracic spine. I tend to go kyphotic, and that adds a constant tension that seems to slow recovery. I hope that will help some other old, broken guys.

I had a recovery session yesterday. I just did a C2 Rower for 45 minutes at a light pace and foam rolled. It helped my blood flow to do the cardio at a steady state. The foam roller just felt good. It's a viper foam roller that basically vibrates. But yeah man, good knowledge bomb you dropped on the masses. I don't hear people talk enough about recovery. Today I'm hitting squats, pull ups, bench press, deadlifts, and over head pressing along with some core work. I do my stuff in a circuit so my session should be quick and painful. Take care.

love this video brian, people always neglect recovery so much..

Omar brought me here. You have some good content, keep up the great work.

Thanks for your great tips, Brian!

The band hangy thing is freakin' BRILL!! I'm on it!!! Thanks man!

Im here cause of your BB rowing Video on Omars channel. Subbed

damn, its like a blessing that i found this channel haha, il binge watch in the comming few days probably :P

Great video. 45 now and I can say for sure , yup all that stuff gets more important ! Sleep is tough though, 5 or 6 hours is all I can do before I'm literally just staring at the ceiling ! Contrast showers are awesome too, I do them just to cool my body temp back down after training so I'm not getting ready for work still sweating!... great video , thanks for sharing!

FIRST! awesome.... keep coming out with the great advice and colabs. great stuff

Never thought in a million years someone would convince me to take a cold ice bath and actually make it sound OK. Only you, Brian.

Hey man just checked you out after seeing you on Alan Thralls channel, really wish i would have found your videos sooner. Thanks for putting out good info and being a good effin dude. Anyways keep being awesome brother. have a good one.

Thank you for great information:) and 40K is coming very soon !!!

yup that's mobility video needs to come up asap, definitely going to keep an eye out for it.

Thanks for the video man as I've gotten older it's time to get serious about recovery since the joints and muscles stay sore for days after training. Just eating good and sleep isn't enough anymore. Thanks for all the great tips you give.

Thanks so much dude your knowledge and time is appreciated. GOD BLESS BRO

48K subscribers bro, killing it!

That 10 sec intro is the BEST goddamned intro of the whole youtube lifting world.

Thanks for all the tips!

Ice baths for the win. Although small tubs are a problem. This time of year a local swimming hole works well enough but make sure the car is warmed up. To go along with movement/decompression I like to do light swimming on my days off where I do large movements and stretches in the water. Also I find deep breathing necessary for holding breath underwater helps a lot. Great video I think active recovery and eating are way harder to keep in check then lifting heavy and punishing myself in the gym.

Great video man!

Hey Brian, just a quick suggestion. When you do videos like this where you are working through a number of steps or methods it may be appreciated to list those steps/methods in the description of your video in case someone wants to copy them down after watching (instead of searching through the video again to find them individually). It may not be much of a difference but to some it could be a nice touch. Keep up with the quality content man, it's greatly appreciated.

great as always!!!

What kind of a moment was that with the ice bath? hahahaha, you know that breathing moment you had. Just bustin' your chops! Love the video brother!

Your the best Brian!!!

Very nice as always!

Great information! Definitely going to try that contrast shower!

your tub isn't small Brian you're just a beast bro. great video can't wait for the mobility upload.

Would be cool if you linked the studies you mention in the description Brian, new subscriber from Omar, great video

Very helpful tips man appreciate you spreading the knowledge

Yes Brian. Discipline is key to recovery!

Thank you sir.

Good vid , gonna try the peanut . Keep'em coming !

Great tips as always. I did half of recommended stuff and as soon as I stopped with some I started feeling banged up 😅 Got to step up my recovery game again 😁

as an Aussie, I always hear about the lacrosse ball from you Americans but it's not common here. been trying many different ways to release my muscles but finally getting the ball....absolute night and day difference. I've never felt better. mobility and recovery have gone way up.

Hey Brian, check out the Mobility Star. It's basically a poor mans Graston tool but it works great and can be taken anywhere. I got one recently and I love it.

Breathing exercises such as Buteyko method and Frolov breathing device also help immensely with recovery, especially the more advanced you become with these techniques. Herbs like comfrey contain allantoin which helps the body regenerate cells quicker and therefore helps recovery. I personally take Suma root tincture, which also contains allantoin and natural plant steroids. My 2 cents...

Hey Brian, great video. This question may be better suited for a Q&A, but I was just wondering how you broke your back? Did I miss you talking about it in an older video?

great video and content...though it's not really recovery, since I have bought the SBD elbow wraps, my elbow pain is essentially gone...I would recommend heavy wraps like this on the wrist and elbow to anyone, truly changes your workouts and your recovery...though it is not technically recovery, it works magic

Ice baths don't get a lot of love lately but I'm a big fan. Don't know if they help with recovery, but the tingly feeling after is fun, and I generally feel happy, relaxed, and energised after. Got to say I enjoy doing them as well as the effects. Ice showers... Same feelings after but far less enjoyable to do... I'd say if you can get your whole body submerged in the water ice baths are pretty nice, anything less though and they are grim.

Brian - Have you seen Dr Quinn Henoch's opinion on foam rolling, I found his video it fascinating. Recovery is so vital now as I age, whatever drug "youth" is I want some. Great video man!

really important video ! the hanging raises and the lacrosse ball relieved my low back pain and hip pain , i tried improvising a reverse hyper movement with no great success , do you have any ideas about DIY setup for a reverse hyper ?

Hi Brian! Big fan of your channel!! Quick question about decompressing your spine. I have some lower back trouble from a car accident I was in a couple years ago. We don't have a reverse hyper or anti-gravity, BUT we do have a machine to do back extensions, which I love. Is this a suitable replacement? THANK YOU, Maryland gal who lives in the North East now :)))

thanks so much for the video very helpful

Excellent video Brian! I would be cool if you could do a video on how to increase work capacity! It is just a suggestion ... Keep up the good work.

great video man

My biggest problem is always sleep. No matter how tired I may be, once 10:00pm rolls around I'm just not sleepy anymore. -_- Also, my b-day's also in May! Happy early Birthday Brian! Keep up the awesomeness!

As far as sleep; a word to folks like me who work the night shift and have to sleep in the day; you can either drop some good cash on some good blackout curtains or cut out some cardboard the same size as your window and put those on before you lay down. I find that the cardboard works better because it blocks out every bit of light, while the curtains are more aesthetic, even the best ones may leak out some light. Another good alternative is wearing a sleep mask. It may not be the most masculine thing on Earth but who cares if your getting the proper sleep and making huge gainz while you're at it.

also the legs up the wall stretch is an amazing decompression stretch. I do it after squatting like you said. TRY IT you won't regret it

Love all of your videos Brian. What time do you personally go to bed/get up? Can you also please make a video about fixing an uneven bench set up? I find that when I set up for a bench press my back is party lopsided and it causes one side to take over almost completely (and fail) a bench. Any pre bench drills you would suggest for people in my situation?

Another great vidio man...I have used a boat trailer center guide in place of "the peanut" sometimes I really need to get deep and it works....most of the time peanut or peanut holding a 45 plate gets it.

Your videos are always a treat! Question: how often would you get an ice bath? As needed or after each lifting day?

Holy shit he throws that keg higher than I throw a football. I feel like a bitch.

You can do Reverse Hypers (sort of) on a normal Hyperextension Bench by using it head down an grabing it were normaly your feet would be or with an incline Bench (in case your Gym doesn't have a Rev Hyper Machine like Brians)

Great vid.. in my 40's now so always looking for great recovery advice.. The ball in the plate is an amazing training hack.. love it ..

What would be a good equivalent for a lacrosse ball that I could get in New Zealand? Maybe a cricket ball or softball (baseball)?

Brian, there's another option for the ice bath. If you can get a pool, anything that'll hold enough water, invest in a pool chiller (see amazon). It'll set you back $2500, but you can get that water COLD relatively quickly. It's not ideal, but it's an option. Thanks for mentioning the lacrosse ball in a weight plate. This never occurred to me. I'll have to try it out. Looks awful, lol.

Contrast showers are fantastic and convenient if your gym has showers. I like to focus on one limb at a time for 30 seconds twice before flipping the temperature, 2-3 rounds of hot-cold, and flexing or at least working through a range of motion

May have missed it but how many times should I do the contrast shower thing?

Hey Brian, I know you've talked in the past about making sure to get up and move daily to get the blood flowing; what kind of exercising do you recommend when you're not lifting?

the thing with the lacrosse ball, are there any spots on your body you wanna avoid,like nerves etc?

I can relate about the damn tub it's not big guy friendly. The contrast shower is a huge help, I like to crank it hot as hell and just control my breathing to ignore the heat. I've never really get the effects w epsom salt thought I hear great things but never really experienced it for myself

Mr.Brian, did you check with FAA for low flying aircraft before you through that keg?

We need an Ice bath sponsorship. Don't worry Brian, I'm on it

Yo Brian, just came from Omar's video of you. The info was awesome. I just wanted to ask you one thing about rows. What do you think about using momentum with heavier weights, but still controlling the negative? Do you think this is good for mass gain, or do you think good form is better?

You can use the foam roller for stretching and to help with threorasic extention(sp) too!Atlean X has some videos on this!But I do just love rolling out stuff esp my lower back!

That dude video bombing you at 5:31 😂 that was great man. Just out of curiosity what material do you have on the floor of your gym?

Thanks for getting back with me I understand that but if you could touch on that I would appreciate it thanks 👍

Lacrosse Ball in the weight plate! Yeah Buddy!

Ok now it's fine. Might have been my tablet. Love your vids brother. Question though. What about a 38 guy who only been lifting 18 months, 12 of those at planet fitness, how does that effect recovery? Lazy and fat until then. Still fat, but way less...lol. Now I looooove to lift. Into barbell training now. What are your thoughts on this kind of scenario. Usually it's guys that have been athletic to some degree. Was always a sitter and a thinker. I have now found my inner primate. Guys like you and Alan Thrall keep me educated and hungry at the gym. Much love.

power!!!

I like that intro!

Awesome video! I do most of these after Deadlift Strength days! Would you have any advice on how to prevent further strain on a pelvic tilt?

"Thats Math people !" lmao. Quality

Holy crap dude when did you hit 36k? As a big man with a small tub, I feel your pain. I've taken a total of 1 baths since I started lifting. You've almost convinced me to do it... almost. I'm more likely to do the contrast shower than any bath though.

Where are the pockets on the hip to help with lower back pain? That sounds really helpful

Hi Brian wanted to what can help to get harder muscles.I mean excess laxity.Some people even when at rest have a good tone(gymnast or some random.guy) even though I'm stronger and more athletic.

Have you seen/used the mobility sleeve from Matt Vincent/HVIII brand? What's your opinion? I feel like it's very similar to a lot of the things you mention in this video.

what about eating for recovery?