Sleep, walking and ten minutes on a foam roller do more for your progress than a sixth session.
You do not get stronger in the gym. You get stronger in the hours after it, while your body repairs what the session broke down.
Sleep comes first
Seven to nine hours is the single most effective recovery tool there is. A dark, cool room and a fixed bedtime beat every supplement on the shelf.
Move on your rest days
A thirty minute walk brings blood to sore muscles without adding fatigue. Rest day does not mean sofa day.
Roll slowly
Spend two minutes on each tight area, moving slowly and breathing out on the tender spots. It should feel uncomfortable, never sharp.
