Dr. Mike Zourdos and Dr. Eric Helms discuss recovery modalities, NSAIDs, cardio-lifting balance, blood flow restriction training, rest times, intensification techniques, and slow eccentrics in this episode. These experts provide valuable insights and guidelines for optimizing training and performance.
Recovery modalities should be chosen based on practicality, time constraints, and cost, as they are not essential for everyone.
Cold water immersion and ice baths may have cognitive benefits but could negatively impact muscle hypertrophy in the long term.
Older individuals may require longer recovery times and lower training frequencies, but recovery modalities can still be useful when used alongside overall training considerations.
Deep dives
Recovery Modalities and Their Effectiveness
Recovery modalities are often considered overrated. While they can have some benefits, they are not necessarily essential for everyone. Practicality, time constraints, and cost should be considered when choosing a recovery modality. Soreness and muscle damage markers do not always correlate with performance recovery. Cold water immersion and massage are commonly used recovery modalities, but they may not always be practical or effective in the long term. Lower intensity activities like walking, cycling, and foam rolling can be more practical options for recovery.
The Popularity of Cold Plunging and Recovery Modalities
Cold water immersion and ice baths have become popular, partly due to their perceived cognitive and other benefits. However, the long-term use of cold water immersion might negatively impact muscle hypertrophy and strength gains. Practicality and potential benefits outside of performance recovery may contribute to their increasing popularity. Competitive athletes in season or those in specific scenarios might find value in using such recovery modalities. Consideration should be given to the practicality and long-term implications of using cold plunges and other recovery modalities.
Recovery Modalities for Older Individuals and Anti-Inflammatory Use
Older individuals may require longer recovery times and lower training frequencies compared to younger individuals. Recovery modalities can be useful for older individuals, but should be used in conjunction with overall training considerations. The use of anti-inflammatories should be cautious, as high dosages may potentially interfere with hypertrophy. However, typical dosages used by most people are unlikely to have a significant impact on muscle growth. Individual differences and underlying health conditions should be taken into account when considering the use of anti-inflammatories.
Effects of NSAIDs on different age groups
NSAIDs, which suppress inflammation, have been found to potentially have better outcomes in older individuals with high levels of baseline inflammation. A study on individuals aged 18-35 found that taking a relatively high dose of ibuprofen over eight weeks resulted in significant impacts. However, for most people taking a lower dose for a shorter period of time, such as for menstrual cramping or a fever, is generally safe and not something to worry about. It is important to consider factors such as an individual's inflammatory state, dosage, and duration of NSAID use.
Blood Flow Restriction (BFR) training and template customization
Blood Flow Restriction (BFR) training, also known as occlusion training, is a method used to enhance fatigue and stimulate hypertrophy with lower loads. Traditionally, the 30-15-15-15 template is recommended, where a set of 30 reps is followed by three sets of 15 reps with short rest intervals. However, research suggests that variations of this template can also be effective, such as doing four sets to failure with a moderate to light load. It is important to wrap the limb to a moderate tightness, maintain proper form and breathing, and be cautious of any circulatory conditions or concerns. BFR can provide joint-friendly opportunities and mental relief during training, but the data comparing its benefits to traditional resistance training is limited.
In this very special episode of MASS Office Hours, we’ve got (kind of) the whole MASS crew!
Lauren Colenso-Sample steers the ship and is joined by Dr. Mike Zourdos and Dr. Eric Helms. Dr. Trexler was planning to join but lost his voice due to illness. It’s the first episode without Dr. Trexler on the call, and many are calling it the best episode ever.
In this episode, the MASS crew discusses recovery modalities, NSAIDs, combining cardio and lifting for health/longevity, blood flow restriction training, rest times, intensification techniques, slow eccentrics (negatives), and much more.
The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode!
Our next episode will begin at 7pm on December 6. If you'd like to submit a question ahead of time, please use this link:
https://forms.gle/9Ah39mefs8cuVa9H7
Time stamps:
0:00 Introduction
2:26 How effective are popular recovery modalities?
15:30 How do NSAIDs impact hypertrophy?
19:42 What’s a good mix of lifting and cardio for health/longevity?
28:02 Dr. Helms on NSAIDs
32:12 Blood flow restriction training
42:51 Super-sets with BRF
45:16 Rest times and intensification techniques (like drop sets)
55:12 Slow eccentrics (negatives)
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