Connect
To Top


Recovery Questions


Question: From Tony DiMartino over at ROC Boxing. Dave, I’m doing some intense Double K Bell workouts involving: ring push-ups, pull-ups and KB jerks. Is the BCAA and EAA enough to quell my sore muscles, light fatigue and aid in recovery and performance? I'm 56. My muscles aren't that sore, but they are sore. Maybe I'm not taking enough BCAA and EAA? I’m taking it once a day.

Answer: Tony, the answer to your question may or may not be simple. First of all I believe you should be taking the BCAA and EAA (Branch Chain Amino Acid and Essential Amino Acid) supplement both before and after your workout.

However, whenever I get a question like yours I have to ask a few questions before answering. They are questions everyone can ask themselves.

What is the purpose of my training? For most of us it’s to improve something. We want to lose body fat, have more energy, build muscle, build strength, improve our athletic skills etc., right?

Many people get so caught up into ‘enduring’ the workout that they fail to recognize what their body is telling them. In other words, if the railroad tracks are rattling and shaking, it’d be a good idea to step to the side.

No matter the goal or method certain rules come to mind.

Intensity – workout intensity has to be high for best results BUT when high enough it digs a trench in the body’s ability to recover. For example, you can jog or sprint. The sprint is a much higher intensity workout. As well, you can pace your way through a low intensity KB Circuit or go ‘all-out’.

Duration - the length of a workout has a direct effect on intensity and also on recovery. You can’t sprint all-out for an hour can you? The more intense a workout – the shorter (in general) it’s going to have to be if you want to recover fully.

Frequency – Can you come back tomorrow and do another one hour sprint? Not likely. How about a third or fourth day in a row? You have to give yourself enough rest from each session for the body to recover and rest. This is especially true as we get older.
You don’t say how many days a week you’re working out or the rotation. Kettlebell workouts, Crossfit workouts, Athletic Performance Training workouts, Bootcamp workouts are demanding and also involve the entire body or at least multiple muscle groups within the exercises. For example a traditional dip works the chest, shoulders and triceps but a “kipping” dip brings in the legs and hips. The same is true with chin ups and kipping chin ups. A traditional shoulder press works the shoulders, traps and triceps but a clean and jerk works the legs, shoulders traps and triceps. You can see how easy it would be to work some muscle groups so frequently that there is insufficient recovery time.

The idea is…it’s going to be a balancing act between intensity, frequency and duration until you find your tolerance for optimal recovery. You may find that you have to take an extra day of rest or cut the workout length down a little to get the best results for you.

Then there are additional nutritional factors involved in recovery. Tune in tomorrow and I’ll get into those as well.

For more free fast muscle building tips and be sure to subscribe to my RSS feed.

You must be logged in to post a comment Login

Leave a Reply

More in Blog Post

  • Why Your Big Toe Is Your Key To Great Calves!

    If you're looking to really build your calves, this one little piece of advice will help tremendously. Yet you rarely, if...

    Nick NilssonApril 6, 2016
  • Create Big-Ass Shoulders With Mike Rashid

    His motto “Train Your Mind as Hard as You Train Your Body,” may test your muscles and your mind.

    Iron Man MagazineMarch 21, 2016
  • The Workout and Happiness

    Happy New Year—a perennial cliché!  Can anything or anybody make you happy? To paraphrase a well-known line from Shakespeare’s Julius Caesar,...

    John BalikFebruary 11, 2015
  • New Year Resolutions

    January first, the birth of a new year.  Time to reflect on the old and plan for the new! Historically, January...

    John BalikJanuary 15, 2015
  • Do You Know Squat ?

    Have you heard any of the following recommendations? “Don’t let your knees go over your toes when you squat, because it’s...

    Doug BrignoleDecember 30, 2014
  • Another Rewarding Olympia Weekend

    A couple of weeks ago I was at the Mr. Olympia competition, the 50th rendition of that iconic event. What started...

    John BalikDecember 15, 2014
  • Muscle Beach Breakfast Club

    I have been a part of Muscle Beach Venice since competing there in the mid ’60s. Much has changed in the...

    John BalikNovember 15, 2014
  • The Science Behind My 2 Week Body Transformation into a Mythological Minotaur

    Sometimes getting in shape can mean perfect timing.  In order to make a 2 week body transformation, science can play a...

    curtis.fisherNovember 14, 2014
  • Bodybuilding: Art or Mass Appeal

    With increasing frequency, we’re hearing a segment of the bodybuilding fan base speaking out against the trend toward ever more massive...

    Doug BrignoleNovember 13, 2014