Cover art for podcast Barbell Logic

Barbell Logic

401 EpisodesProduced by Barbell LogicWebsite

We approach strength, health, & fitness with simplicity & logic, believing that barbell training is for everyone. We provide expert advice & discussion on nutrition & programming, technique & conditioning, voluntary hardship & self-improvement.This channel aims to be a breath of fresh air in the fit… read more

49:25

#254 - Getting Started #7: Recovery

A wise man once said: you don't get strong from lifting weights, you get strong recovering from lifting weights. In today's episode Coach Matt and Scott discuss the most important things you need to know about recovery so that you get the most out of your strength training.

 

Many factors affect your ability to recover from the work you do in the weight room -- nutrition, sleep, job stress, children, taxes, your mortgage. Some of these we can control, and some we can't. Of the factors we can control, we really care about two:

  1. Food
  2. Sleep

 

Food is fuel for your body. You need lots of protein to rebuild muscle that is stressed from heavy lifting in the weight room (and build new muscle on top of that), carbohydrates to fill and replenish the glycogen stores that power heavy working sets, and fats to maintain healthy cellular function. Without it, the adaptation piece of the SRA equation cannot happen. Trainees that under-eat protein may even develop tendonitis, a sign that their body is not adequately recovering from the stress from prior workouts. Likewise, trainees that restrict carbs too severely may feel weak or "gassed" too early in their workouts.

 

Underweight trainees undergoing linear progression need to eat a LOT of food. The amount of calories required to grow new lean mass -- muscle, bone, and connective tissue -- is difficult to measure, but we know it's a large number. Males should be eating at least 200g of protein every day (more for larger trainees, a 6ft+ male will likely need 225g or more), and females should be eating 150g of protein.

 

Overweight trainees already have adequate energy surplus, stored in the form of body fat, to fuel their workouts, so they need fewer calories, specifically less carbs and fats. Their protein intake should remain high.

 

Sleep is equally important. There are hundreds of articles and studies that discuss the benefit of a solid 8 hours of sleep each night, but trainees should pay attention to their sleep quality as well. Turning off your cell phone, TV, and other digital devices an hour before bed, sleeping in a cool and dark room, and taking time to mentally calm down before hitting the pillow are a few ways to ensure that you get both quality and volume of sleep.

 

Discounts

  1. Want to try online coaching for FREE? Email experience@barbell-logic.com for a free trial of Barbell Logic Online Coaching. You'll get feedback on your technique and programming from a Barbell Logic coach, and see what the fuss is all about!

 

Connect With Matt

Educational emoji reaction

Educational

Interesting emoji reaction

Interesting

Funny emoji reaction

Funny

Agree emoji reaction

Agree

Love emoji reaction

Love

Wow emoji reaction

Wow

Are you the creator of this podcast?

Verify your account

and pick the featured episodes for your show.

Listen to Barbell Logic

RadioPublic

A free podcast app for iPhone and Android

  • User-created playlists and collections
  • Download episodes while on WiFi to listen without using mobile data
  • Stream podcast episodes without waiting for a download
  • Queue episodes to create a personal continuous playlist
RadioPublic on iOS and Android
Or by RSS
RSS feed
https://barbelllogic.libsyn.com/radiopublic

Connect with listeners

Podcasters use the RadioPublic listener relationship platform to build lasting connections with fans

Yes, let's begin connecting
Browser window

Find new listeners

  • A dedicated website for your podcast
  • Web embed players designed to convert visitors to listeners in the RadioPublic apps for iPhone and Android
Clicking mouse cursor

Understand your audience

  • Capture listener activity with affinity scores
  • Measure your promotional campaigns and integrate with Google and Facebook analytics
Graph of increasing value

Engage your fanbase

  • Deliver timely Calls To Action, including email acquistion for your mailing list
  • Share exactly the right moment in an episode via text, email, and social media
Icon of cellphone with money

Make money

  • Tip and transfer funds directly to podcastsers
  • Earn money for qualified plays in the RadioPublic apps with Paid Listens