Recovery is a vital yet often overlooked aspect of upper body training. While most gym-goers understand the importance of rest, few venture beyond traditional methods like passive rest or foam rolling.
Here, we explore three scientifically-backed yet unconventional recovery techniques to accelerate upper body growth, ensuring you maximise hypertrophy and strength gains.
1. Contrast Water Therapy (CWT)
Contrast water therapy (CWT) involves alternating between hot and cold water immersion, leveraging temperature fluctuations to improve recovery. This method stimulates blood flow, reduces inflammation, and enhances muscle recovery after intense workouts.
How Contrast Water Therapy Works
The alternating temperatures cause vasodilation (hot water) and vasoconstriction (cold water), which promotes blood circulation and flushes out metabolic waste such as lactic acid.
Enhanced circulation delivers oxygen and nutrients to the muscle tissue, aiding repair and growth. A study published in Sports Medicine found that CWT significantly reduced muscle soreness (DOMS) and improved recovery speed compared to passive rest (Higgins et al., 2017).
Practical Application for Upper Body Recovery
- Fill two tubs—one with cold water (10–15°C) and one with hot water (37–40°C). If tubs are unavailable, alternate between a hot shower and an ice pack.
- Immerse the upper body in the cold water for 1–2 minutes.
- Switch to hot water for 2–3 minutes. Repeat this cycle for 15–20 minutes.
For upper body recovery, focus on submerging key areas such as the chest, shoulders, and arms. Perform CWT post-workout to reduce muscle soreness and support faster growth.
2. Electrical Muscle Stimulation (EMS)
Electrical muscle stimulation (EMS) uses electrical impulses to contract muscles, mimicking voluntary contractions. Although EMS is often associated with rehabilitation, its benefits for recovery and hypertrophy are increasingly recognised.
How EMS Enhances Recovery and Growth
EMS promotes blood flow, reduces muscle soreness, and aids nutrient delivery to fatigued muscles. It also recruits muscle fibres that are typically underutilised during traditional training, such as Type IIb fibres, which have high growth potential. Research in the Journal of Strength and Conditioning Research demonstrated that EMS effectively reduces muscle fatigue and accelerates recovery post-exercise (Babault et al., 2011).
Practical Application for Upper Body Recovery
- Use an EMS device with adjustable intensity levels.
- Attach electrodes to major upper body muscles, such as the pectorals, deltoids, and triceps.
- Begin with a low intensity for 10–15 minutes to stimulate blood flow without causing further fatigue.
Integrating EMS into your routine 2–3 times per week can significantly enhance recovery and promote upper body growth.
3. Compression Therapy
Compression garments and devices are well-known for their role in athletic recovery, but their targeted application for upper body recovery is less commonly discussed. Compression therapy involves applying external pressure to muscles, which reduces swelling and improves venous return.
How Compression Therapy Supports Muscle Growth
By enhancing circulation and reducing inflammation, compression therapy speeds up the removal of metabolic waste while delivering essential nutrients and oxygen to the muscle tissue. A study in the British Journal of Sports Medicine found that compression garments significantly reduced DOMS and muscle swelling after resistance training (Hill et al., 2014).
Practical Application for Upper Body Recovery
- Invest in compression sleeves or garments designed for the arms and shoulders.
- Wear the compression gear for 1–2 hours post-workout.
- Alternatively, use pneumatic compression devices, which apply sequential pressure to stimulate circulation.
Using compression therapy consistently can enhance recovery, reduce soreness, and maximise the growth of upper body muscles.
Key Takeaways
| Technique | How It Works | Benefits for Upper Body Recovery |
|---|---|---|
| Contrast Water Therapy | Alternates hot and cold water immersion to boost circulation | Reduces DOMS, enhances blood flow, and supports repair |
| Electrical Muscle Stimulation (EMS) | Uses electrical impulses to contract muscles | Improves nutrient delivery, reduces fatigue, and activates Type II fibres |
| Compression Therapy | Applies external pressure to muscles | Decreases swelling, enhances circulation, and reduces soreness |
Bibliography
Babault, N., Cometti, C., Bernardin, M., Pousson, M., and Chatard, J.C., 2011. Effects of electromyostimulation training on muscle strength and power of elite rugby players. Journal of Strength and Conditioning Research, 25(2), pp.511–517.
Hill, J., Howatson, G., van Someren, K., Leeder, J., and Pedlar, C., 2014. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British Journal of Sports Medicine, 48(18), pp.1340–1346.
Higgins, T., Greene, D., and Baker, M.K., 2017. Effects of contrast water therapy on recovery from exercise: a systematic review and meta-analysis. Sports Medicine, 47(7), pp.1395–1406.
