Recovery
Sleep, soreness, deloads and the recovery methods worth your time.
6 answers
Answers6
Do ice baths help recovery?
They ease soreness a little, but after lifting they can blunt muscle and strength gains, so save them for busy competition periods.
Does stretching prevent injury?
Not overall: static stretching has no clear effect on injury rates, and long holds just before training briefly cost a little strength and power.
How much sleep do I need to recover?
7–9 hours for most adults; sleeping less than you need measurably hurts training performance and recovery.
Is soreness a sign of a good workout?
No: soreness tracks novelty and ((eccentric|eccentric)) loading, not growth.
What is a deload?
A short, easier training period, usually a week with fewer sets or lighter loads, used to shed fatigue before training hard again.
How much water should I drink?
Drink to thirst, plus around 500 ml per hour of hard training; pale-yellow urine is the practical check.