How to do recovery wrong and lose your gains.
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How to do recovery wrong and lose your gains.

Let me ask you a question…


Are you frustrated with how long it takes you to gain strength or build fitness?


Do you constantly have niggles that cause you pain and stop you from training?


What if I could show you how to reach your goal faster?


A method to stop you from getting injured...


Well I have the recipe to success and I want to share it with you.


Welcome to “working in” the opposite of “working out”


The side of training that is less discussed. The vast majority of us spend way too much time focussed on doing more and more training when we should be spending more and more time focusing on recovering from our last session.


When it comes to results, more doesn’t always mean better.


Often it actually means injury, sickness and getting weaker.


You see, training is only effective if you can recover from it.


I can hear you asking the question already…


How do I increase my strength & fitness then?


Let me break it down for you.


What you probably didn’t know is that training actually makes you weaker…..


Training doesn’t make you stronger, it actually makes you weaker. It’s this trauma from the session that actually stimulates the body to adapt and becomes stronger. This period of recovery is when the body rebuilds and brings you back to your previous baseline and if done right will have you super compensating to above your previous levels of fitness.

Let’s take a dive into the science behind it all so that you can better understand how to get the most out of your training and reach your goal faster.


Let me introduce you to GAS (General Adaptation Syndrome)


GAS is a conceptual framework created by Hans Selye describing how the body restores itself after being exposed to a stressor. This framework is a way of understanding the relationship between stress, adaptation and fatigue within exercise.



Stress - This is the initial response when a training stressor is applied to the body. In the case of exercise this is the stress being applied from either resistance exercise or cardiovascular training.


Fatigue - As the sessions go on and fatigue accumulation begins to set in you will be unable to display the same amount of strength as pre training. As this fatigue continues to compound, muscle glycogen will be broken down leading to reductions in fuel availability and reduced exercise capacity occurs. This is the stimulus for growth.


Recovery - After the session finishes, recovery kicks into gear. The body starts to reestablish its capacity back to baseline levels.


Super compensation - This is where the real magic happens and what everyone is chasing. After applying the right amount of stress to the system, your body will work to adapt and become stronger which in turn increases your fitness to above your previous baseline.


Return to baseline - After a period of time your body will return back down to baseline. This is when it’s important to apply another effective dose of stress to continue the growth upwards. If not your body will start to detrain.


By this point we should be beginning to see how that to reach our goals we require two main things:


Enough of a stimulus to drive a strength / fitness adaptation to occur.


Enough time to recover and super compensate afterwards.


The trick is not to train without enough of a stimulus as strength & fitness gains will be minimal to zero. You also have to be careful to not train too hard or heavy and under recover causing a downward cycle towards overtraining.


This is displayed in the graph below, after the first sessions the second session was applied too soon which stopped the body being able to return back to baseline & super compensate. This eventually leads to overtraining which means:

Decreased aerobic capacity

Chronic muscle soreness

Increased muscular fatigue

Higher cortisol levels

Lowered Testosterone Level

and the list goes on…



In the next blog we will discuss how to recover properly between training sessions to maximise performance which ultimately leads to you reaching your goals faster.


Thanks for taking the time to read the blog!

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