Recovery

Sleep is the single highest-leverage recovery tool available, and the one most people trade away first. Here is what it costs you.

A deload is a planned week of reduced training that lets accumulated fatigue clear. Taking one before you need it beats taking one after you break.

Soreness tells you a session was unfamiliar, not that it was effective. Here is what causes it and what actually helps.

Alcohol affects recovery, sleep and body composition through several routes at once. Here is how much actually matters and how to work around it.