July 20, 2016
Click here for the full written transcript of this podcast episode.
July 19, 2016 Podcast: 356: How Long Does It Take Muscles To Recover, Should You Stretch During Weight Training, Which Form Of Creatine Is Best & Much More.
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As compiled, deciphered, edited and sometimes read by Rachel Browne, the Podcast Sidekick.
How Long Does It Take Muscles To Recover
Jack says: How long does it take your muscles to fully recover after a weight training session? He currently does hard sessions 2-3x/week and wants to know if he's over training. He only gives his body 3 days rest before the next training session – is this enough time to allow his muscles to recover?
–My article on top workout recovery tactics
– Compex for electronic stimulation 10-15 minutes per day
–2-3g leucine per day–10-20g essential amino acids per day–10g creatine monohydrate per day–3g HMB per day–800-1000IU Vitamin D3 per day–3g fish oil per day–Infrared sauna
Should You Stretch During Weight Training?
Larissa says: Is she wrong to be stretching each muscle group after she works them out with weights? She feels compelled to do this naturally and it feels amazing, but she noticed at the gym there's no stretching area and none of the giant guys working out around me stretch ever. Also, heavy cardio makes her gain weight. She's assuming its water. Is this always going to happen?
The Ultimate Guide To Getting Rid Of A Back Hunch
Kyle says: He's a huge fan of the podcast. For kyphosis, what are some really good exercises or treatments? He has a tendency to hunch and he tries to catch himself. He often puts his arms out to his side and puts his thumbs outwards – just always trying to correct his posture. He knows there's the sitting solution but he's wondering if there's any exercises or in-home treatments he can do. He's heard of things such as laying on a hardwood floor for minutes at a time, do you have any other suggestions?
–Sitting Solution book
–My recent core foundation article
Which Form Of Creatine Is Best?
Paul says: He's been taking 5g creatine for a couple of years for the cognitive and hormal benefits you've talked about on the podcast many times. The form he's been taking is the type you recommend, micronised creatine monohydrate. However he recently heard that creatine monohydrate needs to be periodically cycled out of the body due to the build up of waste products creatinine in the blood stream. Is this something he should be concerned with and would you recommend switching to a creatine HCL which supposedly does not cause a creatinine build up and is also supposed to be more bio-available requiring about half the normal dosage?
In my response, I recommend:
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9 thoughts on “356: How Long Does It Take Muscles To Recover, Should You Stretch During Weight Training, Which Form Of Creatine Is Best & Much More.”
Whoops I accidently asked a question for the podcast and meant it as a comment. This is for the Thorne creatine – I know you now serve on their board so a bias is always a factor when it comes to discussing products. Is that creatine your one stop shop for creatine and all its benefits?
I alternate between the Creapure stuff from Thorne, and then also the Creatine from Millennium Sports (you can use 50% discount code MSTBG09 at http://www.millenniumsport.net )
I tried to purchase the Thorne Creatine that you linked to, but it says that I need a prescription/referral from a physician. Is there an easier way to buy it, or should I look for a different brand of creatine?
You can create a ‘patient’ account and use referral code ThrnFx1072858. Then you'll be able to order no problem.
How do you feel using a $600 device to shine infrared light inside your nose ? This device is simpler and cheaper to make than your TV remote control. Does that sound anything like a scam to you ? Or do you need more nootropics ? Luckily for them, impressionable people seem to be easily impressed with pseudo-scientific studies…
I heard you mention during this podcast that a spine’s natural shape is an “S” shape. I know that’s a common view, but the back expert Esther Gokhale (maybe you’ve heard of her Gokhale method for relieving various muscle pain, etc.?) has forcefully argued that the spine’s natural shape should be more like a “J” than an “S.” (Here’s an article describing the general view: http://www.npr.org/sections/goatsandsoda/2015/06/… Curious what you think.
Well in my opinion it's a little bit more like a J with some extra curves in it… I know Esther and I've talked with her a bit about this…
why do you use the 810 intranasal instead of the other 655?
Because it is better for cognitive function.