To maximize muscle gains, avoid common recovery mistakes like taking post-workout ice baths, static stretching while cold, and performing intense cardio on rest days. Additionally, prioritize sleep quality over long foam rolling sessions and avoid using your phone in bed to ensure proper deep sleep recovery.
Gainframe Guy. 5 'recovery' habits wrecking your gains.#1 Post-lift ice baths. Kills hypertrophy. Save them for non-lifting days.#2 Static stretching cold. Drops your strength 20%. Warm up dynamic instead.#3 Long foam rolling. 30 minutes won't fix tightness. Fix sleep first.#4 Hard cardio on rest days. 'Active recovery' isn't a 5-mile run. 8.5 mph, 0.35 miles. Rest day. Focus: active recovery (walking, stretching).#5 Phone in bed. Wrecks deep sleep — the actual recovery. 1:47 am.
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