Recovery Supplements

[Airborneguy]

Originally Posted by Florida2014

A lot of "bro science" in here, but thought I would share this article about training over 40:

https://www.t-nation.com/training/th..._i_AWHsnun_wso

Great article. I'm happy to see I am doing most of that. Maybe after this week I will try the upper/lower split routine for a few weeks. I have been doing one body part per day, plus core and legs each twice a week for awhile now.

[Florida2014]

Originally Posted by Airborneguy

Great article. I'm happy to see I am doing most of that. Maybe after this week I will try the upper/lower split routine for a few weeks. I have been doing one body part per day, plus core and legs each twice a week for awhile now.

Some of it makes sense......the fact you need to shock muscles more frequently as you age, as an example. I'm just not so sure about training the same muscles every other day, that seems excessive. And personally, I do 4-6 exercises per body part split into chest, back, bis/tris, shoulders and legs. I'd have to really pick and choose what I do if I'm doing an all upper body day........only one or two chest exercises? I don't know.

[SwedishViking]

Crossfitters usually struggle with recovery at high levels, here is some from 2 of the top athletes;
Some you might be able to make use of, some not.


https://www.youtube.com/watch?v=M5c7WUm-Jzo


https://www.youtube.com/watch?v=8Nc66UOOZLw

[Returning2USA]

Originally Posted by McBain II

Also see this: https://examine.com/stacks/muscle-recovery/

McBain,

HMB is listed in ths link.

Any experience with it?

I'm late 40s, lift on the heavy side and and am taking longer to recover now, like tbe OP.

[Returning2USA]

I started my first dose of Beta Alanine and am doing a 3 gram per day cycle of Creatine.

This may all be psychological, but I could lift heavier today and had more energy.

I got that "tingly" feeling from Beta Alanine. It's a kick.

As for Creatine, I've always responded with to it and took it in spurts in the 90s and 2000s.

Any more than 3 grams per day bloats me bad, however. 3 gms per day is fine. No loading phase.

[royalmike]

I'm 55 definitely need more rest days and time between heavy compound sets then I used to, still squat and deadlift twice a week but am considering dropping them.

Supplements most that are about are engineered to lighten your wallet. Think if your diet is good you don't need any only exception maybe is creatine which I take.

[McBain II]

Originally Posted by Returning2USA

McBain,

HMB is listed in ths link.

Any experience with it?

I'm late 40s, lift on the heavy side and and am taking longer to recover now, like tbe OP.

Unfortunately I've never used HMB so I cannot offer any personal anecdotes.

[Returning2USA]

Originally Posted by royalmike

I'm 55 definitely need more rest days and time between heavy compound sets then I used to, still squat and deadlift twice a week but am considering dropping them.

Supplements most that are about are engineered to lighten your wallet. Think if your diet is good you don't need any only exception maybe is creatine which I take.

Agree on all points.

[Returning2USA]

Originally Posted by McBain II

Unfortunately I've never used HMB so I cannot offer any personal anecdotes.

Cheers.