The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    THE 800 QUEST NickAus's Avatar
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    Recovery techniques/ supplements used?

    Hi

    Just wanted some advice on improving my recovery.
    At the moment I do contrast showers and get plenty of protein through food and shakes.
    Any supplements that help your recovery?
    Any thing that improves sleep?

    Thank you.

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  3. #2
    Senior Member huskybear's Avatar
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    I love my ETS... made a world of difference sleep wise and overall feeling... with the current sale I'm going to see if I can swing extra bottles as I felt amazing taking it in the morning and before bed... right now I just take it before bed...

    Can't beat my foam roller use either
    He who gains victory over other men is strong; but he who gains victory over himself is strong(er)

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  4. #3
    GFH Lones Green's Avatar
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    Stretching, foam rolling, eating enough protein, contrast showers, massages, 2 good supplements for improved recovery (besides protein powder) would be Atlarge's ETS, and Atlarge's Results.
    23 years old
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  5. #4
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    I take ZMA and zinc at night for sounder sleep... Other than the aforementioned; ice, ice and more ice for joints, aches and pains.

  6. #5
    THE 800 QUEST NickAus's Avatar
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    Thank you very much guys, I will get some ETS as I have noticed alot of people here are loving it.

  7. #6
    Administrator chris mason's Avatar
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    ETS truly is a very unique, and effective product. I think it is one of the reasons I can train heavier, more often than most people I train with.


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  8. #7
    THE 800 QUEST NickAus's Avatar
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    Can I bring ETS into Australia??

  9. #8
    Super Moderator vdizenzo's Avatar
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    Seriously, ETS. You'll take it for 3-4 weeks and wonder how you ever trained without it. My other favorites are ice, massage, and extra workouts for active recuperation.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

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  10. #9
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by vdizenzo View Post
    Seriously, ETS. You'll take it for 3-4 weeks and wonder how you ever trained without it. My other favorites are ice, massage, and extra workouts for active recuperation.
    Is it that good Vinnie?

  11. #10
    THE 800 QUEST NickAus's Avatar
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    Just ordered 4 bottles!

  12. #11
    Risk10k Clifford Gillmore's Avatar
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    I do;

    Full Dynamic warm ups
    Static stretching 6 hours post training
    Foam rolling
    Active Mobility work
    Band Mobility work
    I take a Creatine/malto blend PWO, and get in a quality protein another 30 minutes after that
    Extra Workouts to increase GPP

    And now I'm just trying to get some BSc compression gear whole sale, specifically designed for recovery.

  13. #12
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    Suppliments : ETS, Releve (MHP), Activite (MHP), and Dark Matter (MHP)

    Icing as much as possible after as soon as possible after heavy work outs, Deep tissue massage and ART when needed

  14. #13
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by NickAus View Post
    Hi

    Just wanted some advice on improving my recovery.
    At the moment I do contrast showers and get plenty of protein through food and shakes.
    Any supplements that help your recovery?
    Any thing that improves sleep?

    Thank you.
    When you talk about recovery do you mean recovering as in muscle soreness? Or are you talking about CNS / performance?

    If you are trying to recover from high intensity training so that you can perform another training session I believe that sleep (ETS helps) can be a huge factor here. There are also various theories on certain foods / vitamins that help your CNS to recouperate.

    When it comes to muscular soreness then things like massage, active recovery, protein intake, etc. all seem to work well.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

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  15. #14
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    I remember a thread that discussed foam rollers. Wasn't there a specific roller that was pretty durable and didn't break down as quickly? I have to get one.

    I spend a lot of time warming up. I do a 5-10 min warm up on a cybex arch trainer (very knee friendly). I go through static stretching & a series of dynamic flexibility exercises. It takes some time but it is what I need to do to rock & roll.

    Post workout - I do a cool down stretch. I use my stick roller (http://www.performbetter.com/detail....tegoryID_E_201) on my legs when I get home (on squat & DL days) & then I ice my knees or shoulders & elbows on my bench days whether they need it or not.

    I use a hand held massager (similar to this http://www.hammacher.com/Product/76309) in the morning on areas that really hurt and I generally ice right after that. Sometimes I will use it right before I lift if I am still sore in areas that will be affected by that workout.
    Last edited by fulldaddy; 08-12-2009 at 06:49 AM.
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  16. #15
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Perform Better makes good foam rollers:

    http://www.performbetter.com/detail....tegoryID_E_235

    The 1' would be best for your gym bag, or the 3' if you are planning on keeping it at home.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

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  17. #16
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    Thanks Tom
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  18. #17
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  19. #18
    Da Bears slashkills's Avatar
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    I got a cheap foam roller at target by my house and it works great

  20. #19
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    The EliteFTS foam roller is overpriced. The Target one (GoFit) is a soft foam which is good if you are looking for something a bit less painful, though it will wear out over time.

    Here are a bunch of options on Amazon.com including the GoFit, Perform Better, and Isokinetics:

    http://www.amazon.com/s/ref=nb_ss_gw...ds=foam+roller

    As you will see they range from $10-20 depending on what you are looking for.
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  21. #20
    TJW
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    PVC Pipe works well too, if you can manage to not put all your weight in the specific area. It also is the cheapest option.

  22. #21
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    Quote Originally Posted by Tom Mutaffis View Post
    The EliteFTS foam roller is overpriced. The Target one (GoFit) is a soft foam which is good if you are looking for something a bit less painful, though it will wear out over time.

    Here are a bunch of options on Amazon.com including the GoFit, Perform Better, and Isokinetics:

    http://www.amazon.com/s/ref=nb_ss_gw...ds=foam+roller

    As you will see they range from $10-20 depending on what you are looking for.
    Tom, I disagree with you on that one. I've got the same foam roller that Travis posted a link up for. I've used it religiously for over a year without it breaking down (I'm a 300+ lb guy), while the cheaper ones that we had basically fell apart in 6 months or less. For the $29.00 you will get your moneys worth.

    That or you can spend $20 on a cheaper one every 6 months...
    Finally ELITE @ SHW..

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    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

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  23. #22
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    For me, supplement wise:
    ETS ---everyone training hard should take this supplement
    Fish Oil---at least 6-8 grams per day.


    Other:
    deep muscle massage--I always have 2-3 sessions the three weeks before a meet to get things loose and ready
    contrast hot and cold showers or contrast hot and cold packs---- on any bodypart that is strained/excessively sore
    stretching
    active rest---including sled dragging, walking the hill, pushing a lawnmower or splitting wood. Get moving and get blood into the muscles
    sleep---take a nap if you are feeling beat up. It will help

    Planned deloads--too often we beat the crap out of ourselves over and over again in the gym. Backing off a bit when you are feeling beat up---be it missing a workout or planning a deload week-- will work wonders for recovery and get you back on the track to hitting PR's. The key is to know when you need it and use it appropriately. Don't just randomly skip workouts, listen to your body.

    I'm also a firm believer in just getting out in some water and floating--take the weight off your joints and just relax a little bit.
    Finally ELITE @ SHW..

    Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

    HOO's Gym: building the strongest gym in the South, one plate at a time.

  24. #23
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    Quote Originally Posted by JK1 View Post
    Tom, I disagree with you on that one. I've got the same foam roller that Travis posted a link up for. I've used it religiously for over a year without it breaking down (I'm a 300+ lb guy), while the cheaper ones that we had basically fell apart in 6 months or less. For the $29.00 you will get your moneys worth.

    That or you can spend $20 on a cheaper one every 6 months...
    Yeah, I'm 300+ as well. I have tried cheaper ones and they smash down and do not work as well as the heavy duty one for which I posted the link.

  25. #24
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    Quote Originally Posted by =Travis= View Post
    Yeah, I'm 300+ as well. I have tried cheaper ones and they smash down and do not work as well as the heavy duty one for which I posted the link.
    that foam roller is a rock when you first get it. My wife hated it---(she's ~135) because it was so hard. For me, it hurt a little, but I got over it and it was firm enough I actually felt like it was getting deeper in the muscle belly than the softer ones, which I just smashed.
    Finally ELITE @ SHW..

    Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

    HOO's Gym: building the strongest gym in the South, one plate at a time.

  26. #25
    THE 800 QUEST NickAus's Avatar
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    Thank you everyone, extremely helpful!

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