My recovery is so shit, it's ridiculous.

My recovery is so shit, it's ridiculous. I don't even work out that often, but even if I limit myself to once a week per muscle group, some of my joints and muscles are constantly achy, My wrists/forearms and shoulders especially can't seem to ever recover. I work pretty hard, but I don't feel like I'm overdoing it either. What can I do to speed up recovery significantly? I feel like I'm missing something, like maybe a nutrient.

  1. 3 months ago
    Anonymous

    protein

    • 3 months ago
      Anonymous

      I eat plenty of proteins.

      https://i.imgur.com/lvNhRBu.jpg

      I miss getting sore muscles

      It's not even an issue of soreness, it's aches.

      • 3 months ago
        Anonymous

        "Plenty" could be 20g or 200g. How much? What is your TDEE and are you eating enough food to fuel your workout and recovery? Are you getting enough sleep? Are you deficient in any vitamins or minerals, especially magnesium or zinc? Are you using proper form and lifting at a weight you can handle?
        Get bloodwork done and see if you're deficient in anything. My vit D was half of where it should be when I got it checked out and I thought I was getting in plenty of sunshine.

        • 3 months ago
          Anonymous

          >"Plenty" could be 20g or 200g. How much?
          I don't count, but I eat meat and dairy every day.

          >What is your TDEE and are you eating enough food to fuel your workout and recovery?
          I don't know what my TDEE, but it's not a lot, I've always been slim. I'm not trying to get big.

          >Are you getting enough sleep?
          I get 7-8h depending on the day.

          >Are you deficient in any vitamins or minerals, especially magnesium or zinc?
          It's impossible to know, but I would not expect to be deficient in zinc. Magnesium, maybe.

          >Are you using proper form and lifting at a weight you can handle?
          I don't really "lift" per se, but I am using proper form.

          >Get bloodwork done and see if you're deficient in anything. My vit D was half of where it should be when I got it checked out and I thought I was getting in plenty of sunshine.
          With all the milk I drink, I would not expect to be deficient in D.

          • 3 months ago
            Anonymous

            Then what is your goal, specifically? Are you just going to the gym and doing random exercises because "muh 15 minutes of exercise per day"? Because you need to plan your nutrition and workouts around whatever you want to do.
            If your sleep and form is good the only thing left is your nutrition. Go to the doctor and see if you're missing anything. Or actually start tracking what you eat and see if you're missing anything.

            • 3 months ago
              Anonymous

              I just want to get toned and stronger. I don't actually go to the gym, I do a mix of isometrics and calisthenics. It has been giving me results, but I know I could be doing so much better if my recovery wasn't so shit. I don't want to go to a doctor, though. I have more trust in you guys than in them. Doctors are just salesmen for pharmaceutical industries. They poison, rape, and kill people.

              • 3 months ago
                Anonymous

                Do isolations. Gyms also have assistance built into some machines. Utilize them.

              • 3 months ago
                Anonymous

                I don't want to go to a gym. I want to be able to get fit without relying on external help. I have definitely gotten stronger and more toned with time, so I know I don't need a gym. I just need to figure out what is wrong with my body right now that prevents me from recovering well.

              • 3 months ago
                Anonymous

                >I don't want to go to a gym. I want to be able to get fit without relying on external help.
                That's the most retarded thing I've ever read and I'm starting to think you're a broke angsty highschooler.

              • 3 months ago
                Anonymous

                Then the best thing you can do now is actually start logging what you eat. Don't need to be OCD about it, just actually realize what you're putting in your mouth every day and how much. Figure out your maintenance calories and make sure you're eating at least that much.
                No goyslop either obviously, actually good food.
                Dudes are usually deficient in magnesium, zinc, calcium and/or vit D. At least give mag and vit D supps a try.
                Also, if you're inflexible for whatever reason you should look into doing some mobility work. My calf is as tight as a motherfucker and it causes squats to hurt the hell out of my knees till I figured it out and stretched them.

              • 3 months ago
                Anonymous

                >Then the best thing you can do now is actually start logging what you eat. Don't need to be OCD about it, just actually realize what you're putting in your mouth every day and how much.
                I've been eating roughly the same things weekly for the past years; a lot of meat, milk, kefir, yoghurt, and some fruits and sometimes grains (I know grains is bad, but I don't have infinite money). I estimate that I get 1800-2300 calories depending on the day.

                >Also, if you're inflexible for whatever reason you should look into doing some mobility work. My calf is as tight as a motherfucker and it causes squats to hurt the hell out of my knees till I figured it out and stretched them.
                My flexibility is very unbalanced. Some of my joints are hypermobile and other ones pretty stiff. My shoulder and wrist flexibility are great, so it's not the issue for them. My calves, much like yours, are tight, though, because I've developed a habit of always walking on my toes when I was a kid and I still have this habit. It might be the reason why my knees crack so much.

                >I don't want to go to a gym. I want to be able to get fit without relying on external help.
                That's the most retarded thing I've ever read and I'm starting to think you're a broke angsty highschooler.

                Independence is important for me. I always think: what if I made gains in a gym, but someday for some reason I didn't have access to one anymore? Then I would be screwed and lose everything and have to figure out another way. So I might as well figure out that way right now.

              • 3 months ago
                Anonymous

                >Independence is important for me.
                Okay but what does that have to do with using resources? Are you going to stop using a keyboard when you figure out you didnt make the plastic molds, or created the patent? Will you stop relying on shoes and other footwear to protect your feet because by using them you forfeit your independence? Grow up, man. The greatest gains are made from collaborative efforts. There are no large scale one-man companies. Everything you own and eat passed through so many hands along the chain of supply its incredible you haven't realized how juvenile and self-harming your warped sense of independence is. Independence isnt about what services you can remove from your life. Its about how well you can manage your assets throughout life and that includes all services at your disposal.

              • 3 months ago
                Anonymous

                >Are you going to stop using a keyboard when you figure out you didnt make the plastic molds, or created the patent? Will you stop relying on shoes and other footwear to protect your feet because by using them you forfeit your independence?
                That's not the same thing at all, because there aren't any reasonable alternatives to keyboards and shoes. On the other hand, people are getting fit just fine without gyms. Telling me to go to one is irrelevant because I'm not asking for work out tips, I just want to be able to recover better. There's plenty of people who work out in gyms and get injured, so it's completely irrelevant.

              • 3 months ago
                Anonymous

                Listen it's a no brainer to use compound and isolation training. If you dont want to use a gym for whatever weirdo reason then you can set up a basic home gym. A few dumbbells and cables can set you up for a decent upper body isolation regiment(the area you outlined to be most problematic). Judging by what you've posted so far I think you're safe with sub 20lbs dumbells. That'll cost ya no more than 40$ on the Facebook marketplace.
                But who am I kidding. Bobby boy you know more than anyone anyway. The tip I give you is to use the machines at the gym for isolation workouts which will help tremendously. I used to have the exact same aches in my joints when I started lifting. Only slight personal adjustments to my workout plan, consistency with the plan, and isolations+compound lifting helped. If you dont want to listen that's not my business and I wish you luck in your quest for independence or whatever the fuck it is you want.

  2. 3 months ago
    Anonymous

    I miss getting sore muscles

  3. 3 months ago
    Anonymous

    Its partially because you dont exercise very much that you ache. Exercise more frequently throughout the week even if its lightweight babyyy/rooning/calisthenics only.

    Also partially inflammatory, probably.

    • 3 months ago
      Anonymous

      >Its partially because you dont exercise very much that you ache.
      No, I've experimented with pretty much every kind of frequency that you can think of, and the more frequently I work out, the more achy and weak I get. Keep in mind that I'm not talking about soreness, that's a whole different thing and isn't a problem for me.

  4. 3 months ago
    Anonymous

    >persistent joint aches
    That's not a recovery issue. You're lifting with bad form and/or have really shitty mobility issues that should be addressed directly with mobility work.

    Consider dialing back the weight you're pushing on your lifts, reviewing your form, and committing to a daily movement/stretching routine outside of the gym.

    • 3 months ago
      Anonymous

      I've addressed those points already.

      Listen it's a no brainer to use compound and isolation training. If you dont want to use a gym for whatever weirdo reason then you can set up a basic home gym. A few dumbbells and cables can set you up for a decent upper body isolation regiment(the area you outlined to be most problematic). Judging by what you've posted so far I think you're safe with sub 20lbs dumbells. That'll cost ya no more than 40$ on the Facebook marketplace.
      But who am I kidding. Bobby boy you know more than anyone anyway. The tip I give you is to use the machines at the gym for isolation workouts which will help tremendously. I used to have the exact same aches in my joints when I started lifting. Only slight personal adjustments to my workout plan, consistency with the plan, and isolations+compound lifting helped. If you dont want to listen that's not my business and I wish you luck in your quest for independence or whatever the fuck it is you want.

      Again, it's irrelevant. It's a problem that goes beyond lifting or machines or even exercise in general. For example, I know that my right arm wrist is doing worse than my left one because of using the mouse. Going to the gym isn't going to fix that, because the problem isn't caused by the way I exercise, but the fact that I recover so slowly in general. I forgot to specify that in the OP, but I tend to recover pretty slowly from wounds as well.

      • 3 months ago
        Anonymous

        You cant be this dense.
        If you recover slower then you should....?
        That's right! Spend more time recovering! Well done!
        For real though you wont take any advice. Go to physio for the carpal tunnel. Invest in a vertical mouse. Solve for 2 + 2.

        • 3 months ago
          Anonymous

          >If you recover slower then you should....?
          >That's right! Spend more time recovering! Well done!
          I'd like to believe that there is a better solution than just "lay down in bed and do nothing for a month" every time my body starts aching.

          >For real though you wont take any advice. Go to physio for the carpal tunnel. Invest in a vertical mouse. Solve for 2 + 2.
          It's always about spending money with you, uh? You have the mindset of a true boomer. Someday you'll be sick and weak and relying on professionals for survival and you will wish you started understanding health when you were young. I say that without any spite, in fact it just makes me sad, because I've seen this pattern repeating over and over again in my family.

          • 3 months ago
            Anonymous

            There is a better solution. Use machines. They will help you load more weight onto your feeble muscles, and you are unlikely to fuck up the exercise with bad form. Decrease the duration of your workout but hit the muscles hard enough to rip and hypertrophy. Alternatively take painkillers for the rest of your life.

            Listen if you cant dish out 300 bucks for a professional to help you with a recommended regiment to treat your sorry ass I dont know what to tell you. If you're unwilling to invest in your own life then you're either underaged or not worth the change in my wallet.

            • 3 months ago
              Anonymous

              >There is a better solution. Use machines. They will help you load more weight onto your feeble muscles
              I'm not extremely strong, but I know that a lack of strength isn't my problem here. Earlier you recommended "sub 20lbs dumbbells", but I know that I can almost curl 50lb with just one arm, which is far from a world record performance, but pretty good for someone of my weight, especially considering that I don't even lift.

              >Decrease the duration of your workout but hit the muscles hard enough to rip and hypertrophy.
              I've already done that.

              >Alternatively take painkillers for the rest of your life.
              I will NEVER depend on drugs. I'd rather die.

              >Listen if you cant dish out 300 bucks for a professional to help you with a recommended regiment to treat your sorry ass I dont know what to tell you.
              I could do it, but they wouldn't actually help. "Professionals" are useless. Their job is to keep you sick and weak, but reduce your symptoms so that you go back to them permanently for relief. Do you go to a therapist every time you feel sad too? I want to actually fix my problems.

              • 3 months ago
                Anonymous

                Dude you're so full of shit right now. You cant handle 50lbs because you ache like a little girl. It becomes even less impressive knowing that you're aware of your natty limit and cant cope or adapt to it. You're the worst kind of attention seeking gay because you literally drain the mental resources out of people by exploiting their better nature. It's literally taxing to try and help you, and you know it. Get off your damn high horsecock and take that dick out of your mouth.

      • 3 months ago
        Anonymous

        >There is a better solution. Use machines. They will help you load more weight onto your feeble muscles
        I'm not extremely strong, but I know that a lack of strength isn't my problem here. Earlier you recommended "sub 20lbs dumbbells", but I know that I can almost curl 50lb with just one arm, which is far from a world record performance, but pretty good for someone of my weight, especially considering that I don't even lift.

        >Decrease the duration of your workout but hit the muscles hard enough to rip and hypertrophy.
        I've already done that.

        >Alternatively take painkillers for the rest of your life.
        I will NEVER depend on drugs. I'd rather die.

        >Listen if you cant dish out 300 bucks for a professional to help you with a recommended regiment to treat your sorry ass I dont know what to tell you.
        I could do it, but they wouldn't actually help. "Professionals" are useless. Their job is to keep you sick and weak, but reduce your symptoms so that you go back to them permanently for relief. Do you go to a therapist every time you feel sad too? I want to actually fix my problems.

        >I'm experiencing bad results but I'm not doing anything wrong, quick someone give me an answer to my problems
        >And I mean a REAL answer, don't just tell me to work on something or consult with a professional!
        I wish the mods would ban gays like you on sight tbdesu. You're not here to contribute or receive anything of value, not even a shitpost or a giggle. You're just here to demand that somebody hand you a silver bullet magic solution to your basic-bitch entry-level DYEL-ass problems and then whine and act indignant when everyone reminds you that one doesn't exist and that you're just going to have to try working on things and experimenting like the rest of us. Just fuck off. The answer you *want* doesn't exist. Give up, stop lifting, and fucking have a nice day. Go away.

        • 3 months ago
          Anonymous

          Dude you're so full of shit right now. You cant handle 50lbs because you ache like a little girl. It becomes even less impressive knowing that you're aware of your natty limit and cant cope or adapt to it. You're the worst kind of attention seeking gay because you literally drain the mental resources out of people by exploiting their better nature. It's literally taxing to try and help you, and you know it. Get off your damn high horsecock and take that dick out of your mouth.

          Just because you don't have a solution doesn't mean nobody else does. There were issues that I had in the past for years until I eventually found a solution. I was hoping that someone who actually struggled with slow recovery but found a solution to it would come and teach me how, but perhaps it's not gonna happen tonight. I'll find a solution eventually with or without IST, though.

          • 3 months ago
            Anonymous

            >I was hoping that someone who actually struggled with slow recovery but found a solution to it would come and teach me how
            I literally told you twice. Isolation and compound. Even gave you my anecdotal experience. Not anyones fault but your own if you wont listen.

            • 3 months ago
              Anonymous

              Yes, and then when I mentioned my mouse you told me to go see a professional, which proves that you have no idea what you're talking about. You don't actually have slow recovery, like me, so your anecdotal evidence is irrelevant to my own situation. It also sounds like terrible advice in general because bodybuilders, who are most likely to do these things, often end up with permanent injuries and aches.

              • 3 months ago
                Anonymous

                Okay, smart-ass. Come back when you hit puberty.

  5. 3 months ago
    Anonymous

    electrolyte maxx

Your email address will not be published.