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I’ve been using a handheld muscle gun for about six months now and I’ve learned a lot about how often to use it. When I first got it, I used it every day for about 15-20 minutes. That’s probably too much. I read somewhere that you should use it no more than three to four times a week. So I adjusted my schedule because the last thing I wanted was to overdo it and end up injuring myself.
One of the major selling points of a hand-held muscle gun is its ability to improve recovery time. Most experts recommend starting with a light usage cycle; for instance, a 10-minute session every other day. According to the manufacturers of popular muscle gun brands like Theragun and Hypervolt, their devices improve blood flow and reduce muscle soreness after intense workouts. In my personal experience, following this method gave me noticeable results. My recovery time after a strenuous workout seemed to cut down by almost 30%. That’s a significant improvement, especially if you’re training consistently.
Now, you might be wondering, “Can I use it more frequently if I feel more sore?” The answer is a bit nuanced. Research by physiotherapists shows that excessive use of muscle guns can lead to muscle fatigue and even bruising. A muscle gun isn’t a magical device that can be used without limits. If you really need additional sessions, it’s better to keep those sessions shorter, like 5 minutes, and focus on really sore spots. The rule of thumb is moderation. Just like you wouldn’t lift weights every single day without rest, you shouldn’t overstress your muscles with a muscle gun.
Let’s talk about another number – the cost. High-end models from brands like Theragun can set you back anywhere from $300 to $600. That’s a big investment, but considering the benefits, it seems worth it to me. The value these devices offer in terms of reducing physiotherapy visits, improving workout recovery, and even enhancing your overall health makes the price justifiable. However, this only holds if used correctly, just a few times per week.
Another key aspect to consider is the speed setting. Most handheld muscle guns, like the Handheld muscle gun, offer multiple speed settings ranging from 1,200 to 3,200 percussions per minute. The suggested use for higher speed settings is shorter sessions. For example, you might want to limit high-speed settings to under 5 minutes. Lower speed settings can be used for longer periods. I usually follow this guideline and stick to the middle setting for about 10 minutes during each session. This variance also helps target different muscle groups more effectively.
Some celebrity trainers like Massy Arias and Harley Pasternak endorse muscle guns and have infomercials promoting proper use. Harley Pasternak, for instance, advises using it post-workout for better muscle relaxation. He typically recommends 5-10 minute sessions focusing on major muscle groups like the quads, hamstrings, or back. Following advice from industry experts like this can help ensure you maximize your investment while staying safe.
Recently, I was curious if I could use my muscle gun in different circumstances, like during work breaks. I read that it could help with the strain from sitting at a desk all day. So, I experimented with 3-minute sessions on my shoulders and neck during long workdays. Surprisingly, this reduced my tension headaches by a noticeable amount, almost by 50%, based on how frequently I used to get them. Again, I didn’t overdo it; I kept usage to a few times per workday week.
With these observations and experiences, my routine became more tailored. Sunday, Tuesday, and Thursday are my dedicated days for muscle gun sessions. I usually spend 10 minutes targeting the muscle groups I worked out on the previous day. This schedule not only ensures my muscles have time to recover but also prevents any overuse side effects. If you’re considering a handheld muscle gun, start with a light routine, monitor how your body responds, and stick to the guidelines mentioned. Most importantly, always listen to what your body tells you. If something doesn’t feel right, it’s crucial to stop and reassess.
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