T Nation

Active Recovery On Rest Days

Hi, I’m currently on TRT and I’m 184lbs, 5ft 8", I’ve been mainly doing powerlifting and wanted to give bodybuilding a try.

I decided to try the Dorian Yates routine, Which in summary is…

2 Warmup sets, 1 Maximal set on most of the excersizes, Maximal is basically forced reps you have a buddy push the bar with his fingers when you are about to give out.

Day 1 - Shoulders, Triceps, Traps
Day 2 - Back
Day 3 - Rest
Day 4 - Chest, Biceps, Abs
Day 5 - Rest
Day 6 - Legs
Day 7 - Rest

I’m wondering how I could implement active recovery on my rest days?

I’m more powerlifting focused, but I see no reason why you couldn’t implement like, prowler pushing, walking, short sprint bursts, hot yoga, casual swimming, jump rope, tire flips, carries (weighted and unweighted), etc.

Since you’ve got 4 training days a week, maybe just observe how you do the day after training? That way you can see which activities yield a better recovery response. Like the prowler, for instance, if it’s draining you the next day, maybe just opt for walking, if you feel great, keep going with that, or switch it up if you feel up to it.

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