f you are looking to get jacked, add size, definition, or just lean out, muscle recovery is critical to your success. Your muscles don't grow during your actual workouts; they grow during your recovery period. Without using proper recovery techniques, you will never reach your true potential.

Tip 1 - Take A Contrast Bath After Training - Originated out of Eastern Europe, this technique has helped elite athletes recover faster for decades. In today's society, it is impractical to have to bath's side by side. An easy way to mimic that effect is by alternating the water temperature in your shower from hot to cold. While this isn't fun, it is a time tested fact.

Tip 2 - Get A Massage Once A Week - This is a great way to relax and speed up the healing process of sore muscles. Be sure to drink lots of water in the hours following a massage to help rid the body of toxins released during the treatment. If you cannot afford a massage, you could always do self-massage with a lacrosse ball and/or foam roller.

Tip 3 - Take 4 to 7 Days Off Completely - After 12 - 16 weeks of physical training, you body needs a complete break. You can't train every week consecutively for any extended period of time and expect to make progress. Injuries will begin to mount and you will be doing more damage than good.