ULTIMATE RECOVERY GUIDE

BEING YOUR BEST DOESN’T MEAN JUST TRAINING HARD. YOU NEED THESE RECOVERY  METHODS TO STAY ON TOP OF YOUR GAME

Too many guys think it’s all about the training. Of course, you can’t look great unless you consistently train hard, but I would never have been able to achieve  the physique I have—and maintained it well into  my 40s—if I hadn’t listened to my body and given  it the best possible chance to fully recover between workouts.  The six recovery methods I list here are ones that I’ve found to be completely indispensable. At this point in my life, I consider them just as important as training. Some of them, like proper sleep and stretching,  are free. Others, like chiropractic and acupuncture, you need to pay for. All of them are worthwhile investments towards creating the body you want. All I ask is that you keep an open mind and be willing to try them. You’ll never know what works best for you until you give everything a chance. 6 Keys to Total Recovery SLEEP You cannot, as many people think, “catch up on” sleep.  The body doesn’t work that way. You need to get at least eight hours of sleep every night—10 if you can. Consider it part of  your workout, and schedule it just as  you would a training session. MASSAGE Lots of guys put off a massage till they’re so tight they can barely move. Don’t  wait that long. Get massages to prevent that in the first place. Go for deep tissue or relaxing massages—or both,  to release tension  and improve range  of motion. CHIRO-  PRACTIC Heavy lifting over the years put a ton of torque on your joints and spine. But chiropractors can take almost any - thing that’s out of alignment and set it right again. This is a great way to stop serious injuries before they happen. Get Mike’s Advanced Power Bodybuilding  DVD at mikeohearn.com STRETCHING ACUPUNCTURE This relaxes muscles, relieves stress, and can release toxins. After big heavylifting days, I go  for an acupuncture session. The whole body comes alive afterwards. Don’t stretch immediately before you train: studies show it makes you temporarily weaker. But you still need to maintain flexibility,  so do stretch nightly for 20 minutes before bed. And use a foam roller, to break up knots and further release tension. SWIMMING Low-impact cardio is great,but how about no-impact? Swimming is just that—it gets your heart pounding  in no time. It also opens up the body and prevents stiffness by getting all the joints moving through a full range