ABOUT THIS EPISODE
A deep dive into proven recovery methods for lifters, athletes, and anyone training hard. The team covers foundational habits and advanced modalities, explaining which approaches work reliably and which trends fall short.
WHAT YOU’LL LEARN
The essential recovery pillars: sleep, nutrition, hydration, and stress management.
When and how to use advanced modalities like cryotherapy, hydrotherapy, and massage.
How to structure training so recovery improves rather than declines.
Simple tools and equipment that support post-training regeneration.
KEY TOPICS
FUNDAMENTALS — Food timing, protein intake, hydration, and sleep quality.
MODALITIES — Contrast showers, cold exposure, soft-tissue work, mobility sessions.
TRAINING DESIGN — Volume, frequency, and deload strategies that support recovery.
QUICK ANSWERS
Q: What recovery method gives the biggest return?
A: Consistent sleep and proper nutrition—no tool or modality replaces these two foundational habits.
Q: How soon after training should I eat?
A: Within 1–2 hours is ideal to support muscle repair and replenish fuel, especially after hard sessions.
Q: Are advanced therapies necessary?
A: Not required, but helpful—use them to complement, not replace, the fundamentals.
SHOP THE EPISODE
Muscle D Fitness Glute Trainer — targeted posterior-chain strength to support recovery between lifts
https://www.ironcompany.com/excel-glute-line-hack-squat-front-squat-muscle-d-fitness-pl-g-hs?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
Selectorized Home Gyms — structured training options that allow controlled volume and recovery
https://www.ironcompany.com/strength-training-equipment/home-gyms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
Proformance Plus Flat/Incline Weight Bench — stable platform for strength work and accessory exercises
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
American Barbell Urethane Olympic Grip Plates — consistent loading for controlled post-recovery lifting
https://www.ironcompany.com/american-barbell-urethane-olympic-grip-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
Body-Solid Manta Ray Barbell Pad — comfort and reduced stress on high-volume leg days
https://www.ironcompany.com/body-solid-manta-ray-barbell-pad?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep36
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
