The Best Post-Workout Routine for Muscle Growth

Exercise, specifically heat therapy and cold therapy, can reduce muscle soreness and hypertrophy. The best post-training routine is to eat a meal and relax. Doing cardio immediately after a leg workout is not recommended as it interferes with muscle growth. Instead, wait until later in the night after your legs have settled and you've had a few meals. This will result in less interference and better muscle growth.