The Best & Worst Recovery Methods (Ranked)

By Jeff Nippard

Community Score: 50% | 1.5K views | 2w

0 community ratings: null thumbs up, null thumbs down

Recovery Tier List! Two are in S tier, one is in F tier. Cold plunges. They can reduce soreness, but most studies show they actually blunt muscle growth. And hot water is probably better post-workout. D-tier. Sauna. Heat can help with recovery, but the research isn’t super clear yet. Until there’s more data, I’m leaving it in high C tier. IV Drips. Unless it’s for extreme dehydration, heat stroke, or trauma under medical care, I’d skip it. F-tier. Foam Rolling. Some research shows that it can reduce muscle soreness. No real downsides, but the effects are pretty small in my experience. Low B-tier. Stretching. It can help flexibility and range of motion but for recovery, it doesn’t seem to be any better than just resting. Low C tier. Eating Enough Calories. You can recover in a deficit, but if your calories get too low, recovery drops off, for sure. High A-tier Appropriate Training Volume. This is mostly what recovery boils down to. If you try to do too much in the gym for too lon

Tags: Cold plunge, Jeff Nippard cold plunge, Jeff Nippard ice bath, Ice bath for recovery, Sauna, Jeff Nippard sauna, Andrew huberman sauna, Sauna for recovery, Sauna for muscle growth, Foam rolling, Jeff Nippard foam rolling, Jeff Nippard stretching, Jeff nipard, Training volume, Jeff Nippard training volume, IV rips