1: After an intense workout, consider gentle stretching. This is a simple and fast way to help muscle recovery. 

2: Lack of rest days will limit your gains from training and undermine your recovery efforts. 

3: Muscles need 24-48 hours to repair and rebuild, no rest simply leads to tissue breakdown instead of building.

4: Reduce the risks of overuse injuries; take at least a day of rest between chest, triceps, and shoulder workouts.

5. Include vitamin C in your post-workout shake to help clear cortisol from the body and speed recovery. 

6. Hydrate before you go to bed, a hydrated muscle cell is an anabolic muscle cell.