The best thing you could do to recover faster (other than adequate sleep and good nutrition) is to
perform recovery sessions at every non-training day.
Not exact matches
However, because of the high volume, you should
perform 50 - rep sets only once per week, while focusing on proper rest and
recovery and eating well in the days between
sessions.
What this means is stimulating your muscles with different types of workouts, where, in one
session you
perform more reps with a lower weight, and in another
session you do fewer reps with heavier weights, which will trigger an anabolic response from your muscles, where in combination with resting and
recovery will produce the most optimal environment in which your muscles your muscles will grow.
HIIT can be
performed in maximum intensity training
sessions of 30 seconds with a
recovery period of one or two minutes.
This is why we recommend you to
perform one of the following workouts 3 times per week and leave a 48 - hour window for rest and
recovery between each two
sessions, or at least try to do minimum - intensity activities during the off - days.
It may not be the most enjoyable thing in the world for a lot of trainees, but
performing regular cardio is an effective means of controlling body fat levels through additional calorie burning, improving metabolic conditioning, optimizing nutrient partitioning and even enhancing
recovery in between weight training
sessions in some cases.
Furthermore, your full
recovery sessions don't have to be
performed directly after your workout and can be
performed on rest days as well (which is one of the best things you can do to recover faster).
Dividing volume across multiple resistance training
sessions per day is thought to allow for better
recovery, and thereby improve results (Häkkinen & Kallinen, 1994; Hartman et al. 2007), although where only one training
session per day is
performed, the afternoon or evening is likely preferable to the morning (Ammar et al. 2015a; 2015b).
We can also hybridize the interval weight training concept with some of the repeatability work we did with EMOMs as well where, rather than simply resting during an EMOM or other repeatability focused
session, we can
perform easy cyclical aerobic work during the
recovery periods.
In one study eight subjects rested after a taxing biceps workout, while nine others
performed a lighter training
session to aid
recovery.
I quickly realized that I needed at least 2 days or more of
recovery between extreme weight
sessions if my body was to
perform near its peak again.