Top Ways To Maximize Your Muscle Recovery & Increase Gains

If you’re a real bodybuilder then you should need to recover after a training session

The old saying of “no pain no gain” still rings true to this day, meaning if you are not pushing yourself to your limits in the gym you’re probably not going to like what you see in the mirror in the end. However, that doesn’t mean you should train until you get injured and you are in legitimate pain. The pain we are referring to is the soreness that comes along after a workout, meaning that you have truly pushed yourself so their is nothing left in the tank, but you are not at the point of injury. In order to prevent injury in the gym and remain active you’ll need to recover properly after every training session so you are ready for the next one. But how can you maximize your recovery so you can maximize your muscle gains?

We have compiled a list of top tips you to best recover from a killer workout so you are growing and ready for your next training session. Let’s dive in.

Recovery Overview

Recovery is something that many lifters regret not devoting more attention to during their journey. This is the part of your fitness career that you actually grow and make progress, as when you are training you are creating small tears in the muscle, breaking them down. In order to build them back bigger and stronger, you need to have proper recovery protocols in place.

The Top Ways to Maximize Recovery

So without further ado, let’s take a look at the top ways to actually maximize the time in between training sessions for you to grow back bigger and stronger.

Pre Workout Nutrition

Starting with what you do before you begin your training routine, having a proper pre workout meal will help the tissue rebuilding process after training. The nutrients from a clean pre workout meal will still be traveling through the body while you work out, which can help you to power through a workout. By employing the proper proteins and carbs the body will have the fuel to carry the body through an intense training session with a great muscle pump. Choose lean protein and proper complex carbs.

Not to mention, a good pre-workout supplement to accompany your meal will also be beneficial, and for that we would recommend Nutricost Pre-X Extreme.

15 Grams of high quality pre-workout formula in every serving, and 30 servings per container, all for a great price!

Check out our full review of Nutricost Pre-X Extreme here.


Employing a proper stretching routine both pre and post workout is also a great way to ensure recovery from the simplest workout to an intense training session. For starters, a good pre-workout stretching routine can help loosen up your muscles and get the blood pumping for a great workout where you can hit full ranges of motion and more. Then, a thorough stretching session after training helps relax the damaged muscles and promotes growth during the recovery phase to help you grow. Using pieces of equipment like resistance bands can help with this, and the best part is that they can fit right in your gym bag.


Phil MassageA good massage loosens up the muscle and relaxes the body. By consulting chiropractors or massage specialists and employing the ART method (Active Release Technique), which is a great soft tissue massage system, you can greatly maximize recovery. It’s used for treating scar tissue and damage in the muscle tissue. Many athletes have cited this soft tissue system as the reason behind much needed recoveries from a training session or competition.

If you don’t have the time to go to an actual masseuse, check out our list of the best massage guns to aid in your recovery and gains!

Hot and Cold Shower

Sometimes a hot shower after a good training session will help relax your muscles and promote muscle recovery. Stretching during your hot shower can also help with recovery and gains. Gradually turning that dial from hot to cold will also give you some great benefits. Ending off a shower with cold water will stimulate the nerves and strengthen the nervous system, which will in turn promote recovery, and also strengthens the immune system.

Ice Bath

Ice baths are a great method that takes the cold shower method to another level, bodybuilders like the Classic Physique champ, Chris Bumstead love ice baths. Fill your bathtub with cold water then fill the tub with ice. Like the cold shower this will stimulate your nerves and nervous system. But be careful with this one! Though this method is great for muscle recovery be sure to time yourself or your body can go into shock and put you to sleep right in your tub.

Ice Barrel is a cold therapy training tool that offers an easy way to bring ice baths to your routine that can help you recover like never before.

You also can get a tub specifically designed for an ice bath, and for that we recommend Ice Barrel. Ice Barrel is easy to transport and store as it stands at 42 inches high with a width of just 31 inches. However, despite being easy to move and store, it is still big enough for you to stay in an upright position, rather than a reclined position. The upright position is great for you to fully experience the natural response of forced cold exposure. The design of Ice Barrel also allows you to choose how much you wish to submerge yourself, whether that’s up to your neck and shoulders or even dunking completely in the cold water, ideal for your recovery and gains.

Getting Proper Sleep

Sleep is simply something that can’t be neglected, as it generates a great amount of testosterone and human growth hormone, which are both responsible for building muscle and burning fat. If you want to not only make gains but also recover from an intense workout then you better be getting some good rest. While it’s common for the average adults to only need six hours – bodybuilders really need at least eight every night. We know it’s a busy world out there but sleep is an important method for your body to recover – so don’t skimp on the sleep.

Enhance your recovery with Nutricost Magnesium. Containing 420 milligrams of magnesium (from magnesium oxide and magnesium glycinate) in every serving. 240 capsules for 120 Servings per bottle.

For a good sleep product to help you promote relaxation and stress reduction to improve sleep, check out Nutricost Magnesium.

Wrap Up

Overall, when it comes to recovery and making gains, there is much more to the process than just lifting weights. You have to take factors into consideration such as diet, stretching, sleep, and more. We have laid out the top tips to maximize recovery and make gains, do you agree with our list?

Do you use any of these methods to recover from a hard day in the gym? Let us know in the comments below and be sure to follow us on Facebook and Twitter.

Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.