Recovering from lifting?

RaggedyAnnazon

Hello!
So what is the best way (that you've found, or in your opinion) to recover from a heavy weight lifting session?

I overdid it slightly yesterday on my back, now it feels like someones taking a sledgehammer to it all the time.

What do you find to be the best way to recover?

BlueBombers

Taking a day or two off before my next session. Let your body heal.

Edit: Oh and proper form.

Rocbola

Agree. Take some time, maybe some basic walking. A lot of water. Fruits and vegetables.

cwolfman13

are you sore or did you actually injure yourself? It will also depend on your lifting program.

If you're doing a full body routine you would rest today and hit the weight room only 3x weekly and never on consecutive days.

If you're doing a split, that is typically 4x weekly and you would be splitting body parts up in order that you do not work the same muscle or group of muscles on consecutive days...generally a rest day per every two consecutive days lifting. I do not generally recommend a split for new lifters as volume can be an issue.

Beyond that, plenty of protein and nutrients in general...some stretching...advil. If you're just new to lifting and sore, that will subside as your body adapts to the routine, but you can be pretty damned sore for a week or two. If you're injured you need to figure out what went wrong so that you don't do it again and give yourself some time to heal.

lilRicki

I'm the queen of DOMS. Usually day 2 after lifting is the worst for me. I take advil, have an epsome salt bath, walk (leisure walk, no speed walking), do yoga, eat protein and moan and groan and complain about how bad my butt hurts.

RaggedyAnnazon

I think I just over did it on one muscle. No DOMS ususally.

steve0820

I agree with the above posters on what's been said, a few things you can check:

*warm up and cool down properly
*proper nutrition afterwards
*Water intake
*Proper form
*light recovery exercises the next day (if possible)
*Foam Roll
*Rest