Ranking the best recovery techniques.

Ranking the best recovery techniques. Let's definitely do that. Cold plunge. Man, if you thought this was S tier, sorry to burst your bubble princess, this is a D tier! And let me tell you why. For most people doing cold plunges, including me, I fucking love them. Believe me I do. But we're doing it for our mental state, not the actual recovery that it has on the body. Can it improve your sleep? Absolutely. Can it reduce a little bit of pain? Absolutely. But is it going to give you the best bang for your buck if you're doing a one minute cold exposure each time that you go to a bathhouse? No. If you enjoy it, keep doing it, but if you don't, don't have to. Sauna. S tier, every day of the week. I fucking love saunas for so many reasons and I'll give you my top ones. A sauna will mimic the cellular response that low to moderate intensity cardio provides to your body. So if I don't feel like hitting the StairMaster or going for a light jog, or going for a ride or something like that and doing all my zone two shit, you still want to do that, but if you just don't feel like doing it and you'd rather do a sauna, guess what? You're pretty much ticking that box to a degree. The second reason I love them is for the release of heat shock proteins. If you do a sauna after lifting weights, the heat stress triggers proteins that repair the cellular damage from your workout a lot faster. If you can, 4 to 7 times per week is going to change your goddamn life. I do understand most people don't have access to a sauna that often, so whatever you can do, just do it because it's S tier in my book every day of the week. Foam rolling. C tier, even though I'm an avid foam roller. Foam rolling feels good, although it doesn't actually do a hell of a lot to your body. Rolling out on a foam roller doesn't actually need or massage out the the kinks and the knots that you've got in your body, like a massage does. There's not a hell of a lot of research that supports foam rolling for a recovery mechanism, but I personally love it, so I do it as a prehab thing before every single workout that I do. Stretching. Dude, shut the bed. Turn everything else off. S tier. It is the best thing that every single person needs in their life. If I can gift you one piece of advice, as a coach of 15 years working with thousands of men in my time, stretching is hands down the most important and beneficial modality that any of us will ever be able to do in our lives. Before your cold plunge, before your sauna, before your massage, before your fucking anything else, stretching should be the thing that you do for 5 to 10 to 15, whatever the fuck you are willing to do, just do it as often as you possibly can because you have my word it will change your goddamn life. S tier for stretching every day of the week. Next up, sleep. Dude, you know this one. It's S tier. Getting eight hours of sleep compared to 4 to 7 is going to change your life. Your strength, your progressions, everything in your life is going to increase in a great way if you get more sleep. See the problem is you already know that, so knowing that you need more sleep isn't actually as beneficial as learning how to get more sleep. That will have to come in another video. There you go my dudes, recovery techniques on a rated tier list. Hope that was helpful, follow for more.