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5 Recovery Methods You’re Not Using, but Should | Men’s Journal

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This article was produced in partnership with Original Hemp

You have your workout splits and your progressions dialed—but if you’re not equally focused on optimizing recovery, you’re doing a disservice to your efforts.

Recovery is the workhorse of muscle and cardiovascular development. It’s what clears metabolic waste from broken-down fibers and brings in fresh, nutrient-rich blood to help your fibers build back stronger and faster; it’s what helps reduce inflammation so you’re less sore the next day (or two or three) so you can get back to the gym or track sooner; and it’s what helps your systems and muscles sustainably rebuild and repair to keep you injury-free in the long run.

Here, five methods that would be über helpful to add to your recovery routine if you aren’t already incorporating them.

1. Red Light Therapy

A technique loved by Olympians, red light therapy utilizes light on the red spectrum to stimulate cell regeneration. Because of this, it can help your muscles recover from exercise, heal injuries like tendonitis, and you sleep better, according to researchers. This, in turn, allows you to train harder and more frequently.

Using a red light therapy device during your warmup or after your workout has been shown to improve athletic performance. Optimize your muscle recovery even further by adding a few drops of Original Hemp Advanced CBD Therapy Relief+ 2000mg Drops to your post-workout smoothie, which feature anti-inflammatory Cavacurmin Curcumin Complex (turmeric) and pain-relieving White Willow Bark Extract, in addition to the Broad Spectrum Hemp Extract and additional cannabinoid CBC Active Distillate.

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2. Cryotherapy and Ice Baths

Ice baths and their more frigid big brother, cryotherapy chambers, both use full immersion in cold temperatures (50-59°F for an ice bath and -184°F to -200°F for cryo) to trigger your fight or flight response. Once you’re out, your body rushes oxygenated blood to your extremities to help with healing.

The clinical studies on the effectiveness of cryotherapy are mixed, but anecdotally, the support is high. Athletes from Lebron to Mayweather to Ronaldo swear by cold therapy to optimize muscle recovery and energy. Leading researchers in the field say ice baths and cryotherapy are effective at “decreasing and replenishing muscles and other soft tissues” after a hard workout.

Pop some CBD, like Original Hemp’s Advanced Relief Capsule, before you head in, too, to double up on the relief ahead.

3. Pneumatic Compression Devices

While it’d be great to get a massage after every workout to loosen tissue and increase localized blood flow, you can achieve the same effect with an at-home compression device like Normatec Legs or Therabody RecoveryAir JetBoots.

These systems fill with air to create intermittent pneumatic compression and increase blood flow throughout your legs, bringing fresh nutrients in to help your muscles heal. These devices help reduce post-workout soreness and help tired legs feel fresh faster, so much so that pretty much every major sports team keeps these devices on hand.

Add to the relief by rolling on Original Hemp’s Advanced CBD Therapy Relief+ Roll-On, which utilizes the medicinal hemp compound to further reduce muscle pain after a workout.

Original Hemp Advanced CBD line
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4. CBD

Supported by some research and a whole lot of anecdotal evidence, CBD has been shown to help lower inflammation, relieve pain, reduce anxiety and stress by calming your body’s fight or flight response, and help you sleep better at night. You can pop a CBD capsule before your workout, use an infused topical roll-on or eat a pain-relieving gummy after your workout, or put drops of a CBD tincture under your tongue before bed. They all add up to one thing: less muscle soreness and a faster recovery.

While you can get CBD capsules everywhere nowadays, we love Original Hemp because they boost the power of CBD by incorporating powerful natural ingredients, carefully dialed to work synergistically with the cannabinoid. For example, their Relief+ Capsules use turmeric and Chaga Mushrooms to further increase the anti-inflammatory properties; their Cool Relief+ Roll On leverages pain-relieving menthol and capsicum; their Relief+ Gummies feature calming ashwagandha and muscle-loosening magnesium; and their Advanced CBD Therapy Relief+ 2000mg Drops rock anti-inflammatory Cavacurmin Curcumin Complex and pain-relieving White Willow Bark Extract, and Bioperine. Original Hemp’s products are also all doctor formulated and use some of the highest-quality, whole-plant CBD extracts to maximize cannabinoid absorption and ensure clean, accurate formulas.

Together, these aspects craft especially potent formulations compared to what else is on the market. Current customers are raving about Original Hemp’s powerful products, with many people adding the products as another supplement to their recovery routine.

The easiest way to see the recovery power of CBD is to opt for Original Hemp’s 7-Day Relief+ Trial Kit, which gives you seven days worth of capsules, drops, gummies, and a mini roll-on for just $25.

Bonus: Once you find which formulas fit into your life best, you can score a discount on a monthly auto-fill subscription.

5. Rest and Sleep

If your first thought on seeing this final recovery method is that it’s too simple—well, then you really need to listen up. Taking rest days and prioritizing sleep is hands-down one of the most important things you can do to promote muscle recovery and elevate your training, experts agree.

Proper sleep allows your central nervous system—which controls muscle contractions, reaction time, response to pain, etc.—to recover so it fires at full speed, allows your endocrine system and hormones time to work, and allows your body time to repair cells and muscle fibers. Similarly, taking a day off from taxing, fiber-tearing exercise allows your systems to fully recuperate better.

The best thing you can do to improve rest and recovery is optimizing your potential to actually, physiologically relax. That means avoiding habits that disrupt your sleep quality (e.g., watching TV before bed) and adopting those that help it, like reducing noise and light while you sleep, eating your last meal at least one to two hours before bed, and incorporating CBD before bed, like Original Hemp Advanced CBD Therapy Relief+ Capsules, which is a new and improved formula that further enhances a good night’s rest by incorporating sleep-inducing valerian root and calming chaga mushroom powder into the formula.

Find what product works for you to maximize recovery—now. Use code RELIEF20 to save 20% off at originalhemp.com.

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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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