Muscle Recovery tips and tricks.

For those who are constantly training hard soreness is often unavoidable. Sometimes it can be derailing and stop you in your tracks.

Here are some tips to improve recovery and keep the results coming.

Not all soreness is bad; in fact a lot of us find it motivation. Knowing we worked hard enough to break our body’s down, only to recover and rebuild stronger then before! This is definitely true, however at times it can be overbearing, especially for those just starting out. If we recover faster, we can start the process over again sooner. Because who doesn’t want quicker results.

Keeping in mind, doing new exercises, or something different, can result in increased muscle soreness, changing the tempo and type of lifts you do will often trigger this. Once your body gets conditioned the soreness will often subside.

Follow these steps for improved and enhanced recovery!


There are many different types of warm ups you can do. Ranging from dynamic stretching, resistance bands, foam rolling, light cardio/plyos, etc. I suggest spending 10-15 minutes before each training session doing a light warm up.

For example before a leg day try some bodyweight lunges and squats, followed by foam rolling of the calves, quads, hamstrings and glutes.

Shoulder or Chest day? Try some rotator cuff exercises using light resistance bands; always incorporate a few preliminary light sets into your weight training, before you hit your more strenuous working sets.


If you find yourself uncomfortably sore from a previous training session doing another workout could be beneficial. Get the blood flowing, loosen the muscles up and encourage the body to condition itself. Under these circumstances you’d want to decrease the intensity and weight.


One of the most beneficial supplements you can take to reduce soreness and improve recovery are Branch Chain Amino Acids (BCAA). Studies have shown BCAA’s to be beneficial and decrease soreness after high volume training. Make sure the BCAA product you’re using has 5G of BCAA’s per serving for optimal benefits.

Of the many amino acids in the body, three make up BCAAs: leucine, isoleucine, and valine. These are the most essential for improved recovery.

Glutamine often found in BCAA supplements is an Amino Acid that shows improved recovery, enhanced endurance and muscle preservation.



Combine the above steps and the results will come faster, stronger and better then before. Optimize your body for recovery with proper warm up, training and supplements.


Eric Wolfe
B.S. CPT. AFAA. AFAA Advanced.
Founder of eFlow Nutrition
IG @ewolfe08