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Recovery in Training:
The Overlooked Component
of Muscle Growth.
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 + Introduction +

What is Recovery?

Recovery is defined as the ability to meet or exceed performance in a particular

activity, it is the normalisation of physiological function, restoration of energy and
replenishment of cellular energy enzyme.

Exercise recovery should be implanted in your workout regime in order to perform

at a high-level and maintain frequent training volume. By understanding the
concept, types and methods of recovery, you can enhance your overall workout.

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Why is Recovery Important?

Did you know your muscles don’t grow at the gym… they
grow while you rest? That’s right, as you sleep and recover
you providing your body adequate amount of time to
rebuild itself. Continuous training without rest can lead to a
catabolic state where your muscles breakdown and cannot
repair itself.

• If your rate of recovery improves, higher training

volumes and intensities are possible without the
detrimental effects of overtraining.
• A lack of recovery will lead to CNS & musculoskeletal
fatigue reducing your training quality.

Fatigue from Overtraining

Overtraining occurs when you push your body’s limit and

provide inadequate time to recover from exercising. If your
body is constantly pushed to its limit without rest you are
increasing your chances of sustaining an injury. To prevent
this from occurring you can recognise the early signs
which include:

• Poor performance: Decrease strength, endurance, slower

reaction time & agility
• Excessive fatigue: Constantly tired even when resting
• Increased effort during workouts: Normal workouts may
feel more difficult and heavier

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 + Methods of Recovery +
1 Massage Gun

As the name suggests, a massage gun is a mechanical device that helps reduce
muscle tightness & improve blood flow. This is performed through rapid
percussive motion reaching deep layers of muscle that generally cannot be
reached through our hands.

Benefits?
• Improves recovery time as it promotes blood flow in the area
• Helps prevent muscle soreness & DOMS after a workout
• Enhance recovery process of muscles
• Ease pain and tight areas
• Expand range of motion

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 2 Foam Rolling

Foam rollers are an exercise device used for massage & fitness.

• Soothe tight & sore muscles

• Improve muscle recovery
• Increase range of motion

3 Ice-Bath

An ice bath is literally bathing in ice (or cold water) to constrict blood vessels, flush
waste products, and reduce swelling and breakdown of tissue. As the tissue warms
up and blood flow increases, the recovery process is accelerated.

• Reduce soreness
• Accelerate recovery time

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 4 Sleep

Sleep is crucial in training recovery as it helps repair the muscles while you rest.
While you sleep your body undergoes the process of protein synthesis (building of
muscles). A lack of sleep can have a detrimental effect on your ability to exercise
reducing the quality of your workout and growth of muscle

• 7 – 8 hours of sleep is crucial to boost immune system, manage weight loss and
retain memory
• Sleep ensures you achieve quality workout

5 Active Recovery

Active recovery is the engagement of low-

intensity exercise after the completion of a
heavy workout or athletic event.

For example after weightlifting you can

foam roll, use a massage gun, light jogging
or even just stretching

• Reduce the build-up of lactic acid in the

muscles which minimises post exercise
stiffness
• Reduce fatigue and improve overall
mood
• Promote blood flow to the muscles and
joints which counteracts inflammation

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Did you know that recovery is the most
important part of muscle growth? Our focus is
recovery… enjoy this free pdf on recovery and
elevate your workout.

We also forgot to mention we also sell recovery-

orientated products, such as our massage gun!

Enjoy an additional 10% off your order combined

with your free PDF on recovery to elevate your
training…
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