Excerpts from HUGE & FREAKY MUSCLE MASS AND STRENGTH SECRETS
Physical & Mechanical Restorative Modalities
To really open up the muscle growth zone (where it feels like growth hormone has been poured over the already opened pores of the awakened and alert muscle fibers) in a muscle such as the arms, it is important to employ the elements of Physical and Mechanical Restorative Modalities during and after (post-workout) any other exercise protocol for that matter.
The following modalities are used to accelerate the necessary physical, chemical, and metabolic responses in the body, so necessary for the release and reduction of toxic metabolites and residual fatigue. Doing so will allow for the maximum recovery of the muscles and central nervous system. This is a good time to examine some of these restorative modalities.
A.Physical Restorative Modalities
Analgesic Balm Massage. To achieve an increase of hyper-circulation in the muscles, apply a liberal coat of analgesic anti-inflammatory cream (e.g., Ben Gay Arthritis Formula, Mineral Ice, Nicoflex, Tiger Balm, White Flower Balm, etc.) to say the thighs prior to doing the Barbell Back Squat. Massage into each leg for a 2-2 ½ minute period of time approximately 5 minutes prior to each set.
One of the very best analgesic anti-inflammatory creams is: RUB ON RELIEF produced by Living Well Nutricuticals. Order from: www.losethebackpain.com
Rub the analgesic cream into the muscles with a light, moderate, or deep stroking (effleurage) or kneading (petrossage) action, and always toward the heart. This can be done self-assisted or partner-assisted. Another option you have in lieu of the analgesic balm is to use a vibrator massage unit (Mechanical Restorative Modality) for a one-minute period of time on each arm.
Cryokinetic Ice Massage. “Cryokinetics” means combining cold treatment with exercise movement. Cryokinetic ice massage is performed as follows: Apply a thin coat of baby oil to the arm muscles. This will reduce the shock effect of first contact with the ice.
Begin the massage by applying ice, (use a Cryo Cup Ice Massage Therapy Tool) directly to the muscles, and begin moving it over the skin surface with overlapping circular motions. In the case of an elongated muscle such the biceps/ triceps, simply move the ice up and down the length of the involved muscle rather than in circular motions.
Ice massage before and after a daily workout session can be continued from 8 to 10 minutes (3 times per day, etc.) Or until the muscles goes numb. Be careful not to get frostbite. Ice massage seems to promote more fresh blood to the muscle area.
Post (Micro) Workout Massage. Upon the completion of your workout get a few minutes worth of superficial massage on your body followed by some fascial stretching. Perhaps you can con your training partner and/or spouse (girlfriend) to help you out in this regard.
Sport Recovery Massage. Certified massage therapist-assisted, partial and/or full body massage manipulations are a terrific way to go to assure maximum recovery. The massage sessions can last anywhere from 5 minutes to as much as 60 minutes, depending on the type of massage and size of the bodybuilder.
For example, partial body massages are most dependent upon a particular workout intensity. Light training requires 5-10 minutes of massage; medium, 10-15 minutes; hard, 15-20 minutes; maximal training requires 20-25 minutes of partial body massage.
On the other hand, for a full body massage to be most effective, individual bodyweight is the main criterion: 135 pounds or less requires 40 minutes of deep massage; 136-150 pounds, 50 minutes; 151-200 pounds, 60 minutes; and for bodybuilders muscles out at 200 pounds and beyond, 60-plus minutes of total body massage are required.
Two other Physical Restorative Modalities worth briefly mentioning are:
Fascial Stretching. This is a series of unique self-and/or partner-assisted stretches that help open up the muscle growth zone. Scope and space do not allow for a more explicit description. I mentioned this previously but it bares repeating. Pavel Tsatsouline has written some excellent manuals/companion DVDs on the vital elements of stretching; Visit www.dragondoor.com for information
B. Mechanical Restorative Modalities
Power Walking. This form of aerobic exercise is best done during the days prior to or after scheduled workouts to improve circulation and help in the removal of residual metabolites. The basic concept of power walking is to walk as fast as you can (within 60-85% of working target heart rate), take as many long strides as possible, rhythmically breathing in and out 3 times in cadence with the strides.
Time, distance traveled, degree of incline of walking terrain, and amount of resistance (weight belt, wrist and ankle weights, approximately 20% of bodyweight) carried are 4 more factors that contribute to power walking success.
Hydrotherapy Showers. Using a pulsating shower head, alternate vigorous hot (115°F) and cold (50-55°F) showers in the following sequence:
Hot > Cold > Hot > Cold (hot, 2 minutes; cold, 30 seconds)
Each series concludes with the cold shower. Do 4 to 6 series (don’t allow the head to get wet). Another method is to take a warm shower for 15 minutes and conclude with a cold shower for 1-2 minutes. This was a favorite post-recovery modality of the late IFBB bodybuilding superstar Chuck Sipes.
Ice Muscle Bath. The Hydrotherapy shower just mentioned may not be enough to reduce muscle inflammation and accelerate post recovery of the lower torso (quads, hamstrings and calves), after a brutal leg workout and/or jogging session. An idea then is to fill a bath tub with enough cold water to cover the legs
Add ice and sit with your legs submerged in the bath tub for 5-15 minutes. The recommended ice-cold-water (immersion) temperature is between 53°F and 59°F.
Electro Muscle Stimulators (EMS). Electrotherapy of this type is simple micro-currents of an alternating frequency of 10-15 pps @ 30 micro-amps, daily. This is a form of strengthening the muscles, while at the same time increasing circulation and speeding up the recovery process of the muscles and central nervous system. One Mechanical Restorative Modality worth considering is . . .
The XP Micro Massager a state of the art, electronic, hands-free pain relief device. This unique product uses advanced technology similar to T.E.N.S.to send bio-electronic impulses that target and stimulate the muscles with waves of soothing pulses. This pocket-size pain fighter is lightweight, portable, and powered by an internal rechargeable lithium battery, so you can enjoy its deep, relaxing sensations anytime or anywhere. This device is FDA approved and is a safe, drug free, alternative to pain relief. Includes a one hour adjustable timer. For more information visit: www.xpainsolutions.com
Sauna (Dry Heat). Used once or twice weekly, the sauna is an excellent modality for increasing circulation and assisting in the removal of irritant lactic acids and residual metabolic intermediates.
I recall reading about what Larry said regarding the multiple sessions of dry sauna and its effect on growth hormone release.
I never paid much attention to it simple because at the time I didn’t have access to a dry sauna.
I am sure that it has merit or Larry wouldn’t have mentioned it but how many home gyms or commercial alike have a dry sauna where the actions mentioned could be carried out to a final conclusion?
And further more think of the inconvenience of multiple sauna applications during a workout. I just couldn’t imagine doing some 20 rep Barbell Back Squats with say 405 pounds and in the back of my mind thinking “Oh great I have to hit the sauna after this set and then come back out on the gym floor afterwards for another set of squats and then back to the sauna again!” However if you want to give it a go be my guest.
I don’t personally know if a dry sauna application has a marked value with the release of growth hormone but I am aware that many of the Eastern Bloc countries (Bulgaria etc.) used to have their Olympic lifters use dry sauna frequently on a weekly basis after a workout.
This one of the restorative modalities for accelerating the necessary physical, chemical and metabolic responses in the body, necessary for the release and reduction of toxic metabolites and residual fatigue.
Regardless if you elect to use the dry sauna for the supposed growth hormone release effect or as a restorative modality there are 6 valuable tips you should be aware of for getting the most expedient use out of a dry heat sauna and here they are:
Here are 6 tips for getting the most expedient use of the sauna:
- Take a warm shower (100-110°F.) Prior to entering the sauna. Don’t get your head wet, and be sure to towel dry immediately after showering.
- To help prevent dizziness in the sauna, wrap a cool, damp towel around your head.
- Take a dry towel to sit on when you enter the sauna. Sit on the bottom level of the sauna for 2-3 minutes to acclimate your body to the temperature (165-175°F.). After 2-3 minutes, move to a higher level. The temperature here will be between 195-205°F., so avoid moving around. Lie on your back if possible, and remain calm.
Above all, NEVER exercise in the sauna.Stay in the sauna for 6-10 minutes maximum, then leave the sauna and quickly take a cool shower (50-55°F.) For 20-40 seconds, and then take a warm shower (about 100°F.) For 1-2 minutes. Alternate the cool shower with the warm shower sequences for 3-4 more series.
- Remember, don’t get your head wet. Towel off and take a 15-minute break before reentering the sauna. This is a good time to rehydrate the body. Slowly drink an 8-12 ounce glass of cool juice or electrolyte drink. Implement this practice for 1-2 hours post-sauna use as well.
- Re-enter the sauna, following tips 1-4 previously outlined.
- NEVER enter a sauna while intoxicated, overly fatigued, or physically sick. Always follow the protocol of spending 6-10 minutes in the sauna and then leaving to follow the cool-to-warm shower series, etc.
Some other Mechanical Restorative Modalities are:
- Pulsed Ultrasound. This modality is quite effective for improving muscle tonus when used for 8-15 minutes, pulsed in a 1:4 ratio at .8-1.0 watts/cm and at a frequency of 1.0 MHZ.
- Jacuzzi/Tanning Beds. These modalities are instrumental in aiding in the two-level recovery from a maximum overload on a muscle group.
- And finally!! Here’s a $1,000 vitamin secret that complements the Physical and Mechanical Restorative Modalities:
- One of the most effective remedies for decreasing post-workout soreness after a workout is to consume 500 mg of Vitamin C (with bioflavonoids) prior to the workout and 400 mg immediately upon completion of the workout. While this works great, there is yet another remedy that works very well within the confines of regular exercise protocol, and it is what I consider to be worth $1000.
What’s the secret? Mega dose of Vitamin C. In other words, consume 500 mg of Vitamin C each hour for 3 hours prior to scheduled workout, and then repeat the mega dosage for 3 hours after completing the workout.
- And yet another effective remedy for decreasing post-workout soreness & inflammation is to take 1-2 grams of Vitamin C along with 250-500 mg. of aspirin (but not if you have a peptic ulcer) or Advil immediately following a workout. Also vitamin E supplementation may be helpful in preventing muscle soreness.
This concludes the rather extensive commentary on the modalities that can be used to accelerate immediate and (extended) post-recovery of the muscles and central nervous system.
– Dennis Weis