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hey guys Im doctor in Horsham and today Im joined by elite weightlifter Darren Barnes werent to talk to you about how to recover after heavy lifting hey guys thanks so much for stopping by the YouTube channel Darren and I just got done doing some lifting if you want to check out the video we made check it out to be linked in the description of this video below but our goal today is to talk about how to recover it as optimally as possible after train so that you can bounce back and lift heavy again improve your performance with your next training session now lets first talk about a little theory whenever were talking about recovery I want you to imagine a three-tiered pyramid the bottom of that pyramid is your foundation the fundamentals of three things hydration nutrition and sleep if any of those things are lacking or not optimal youre not going to be able to bounce back as well as you should your recovery process is not going to be as optimal now on top of that the second tier