text: you will need about 5 days with no stress for your arms to fully recover - you could do a leg workout though\n\nand when you go back learn from the lesson - make progress slowly!\n\nafter a hard training make sure you stretch - then use hot-cold showers for 10 minutes and if you have access to it a whirlpool or spa bath \n\n\nyou can also ice areas that have been worked very hard for 10-15 min every hour \n\n\na bath with epsom salts helps as does an ibuprofen\n\nmake sure you hydrate during and after training and have a protein shake and some fruit as soon as possible after training