So you’ve taken my advice, seen the light, and are lifting heavy. Now is a good time to bring up the care and homework you need to do outside of the gym too. This can come with many benefits, including healthier muscle growth, better definition, and less post workout soreness.

After heavy lifting, and especially when it becomes a staple in your exercise routine, I always suggest adequate hydration and proper protein intake. The gallon of water a day is typical for almost everyone, but if you are a heavy sweater more may be required. I find a gallon and a half pretty easy, and I count tea, coffee, the water I use for pre and post supplements, my shakes bc they are 1/2c moo and the rest ice etc. Basically all liquids. Protein should be at LEAST a gram per pound of body weight. Right now I’m doing 1.7g per pound, and some lifters do 2g. *Note* If you are nowhere near this amount of protein &need to raise it, start adding it in slowly, like an extra shake this week and another serving of egg whites next week etc.

Great ideas for muscle care is foam rolling (self-myofascial release) & stretching are wonderful techniques. Lengthening the muscle is just as important as contracting it during the workout. “The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.” So take the time! I got my foam roller last year for Christmas, I don’t know how I did without it. There’s many tutorials on YouTube to teach you how to use it. If it’s within your budget, massage from a professional that knows about bodybuilding is highly recommended. Flushing muscle of toxins, reoxygenation & encouraging fresh blood flow will help with healing and definitely relaxation! Just do not go get a massage within 3 days of a competition or major lift

And of course! Eating balanced nutrition geared towards growth, &excellent clean supplementation with BCAAs & protein powder will do you solid. Healing &building through sleep, stress control, food, and rest are your best friends.

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