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Improve Recovery

Fitness, endurance, and strength sound great but without proper recovery, exercise and training can become quite the nightmare. There are several products and supplements that can be taken to improve recovery but the one thing that does it the best is rest. Continuous exercise will lead to complete muscle fatigue and increase recovery time, which can be detrimental to the health of athletes and sportsmen.

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Specific supplements have been created to aid in the improvement of recovery process of the human body. The best way to improve recovery is by understanding what your recovery requirements are. This again depends on several factors like the types of exercise, the number of meals a day, the profession like athletes or gym users etc. Improve recovery supplements can be used by:

  • Athletes who are participating in high endurance or performance sports
  • Professional as well as amateur athletes and sportsmen who are performing cardiovascular exercises, resistance exercises, and weight training
  • Gym users who follow rigorous exercises.

These supplements have been created specifically to improve recovery and thus prevent Delayed Onset Muscle Soreness (DOMS).

Training or Exercise Plan

Exercise is important and so is rest because rest helps improve recovery of muscles after endurance training or weight lifting or even cardiovascular exercises. An exercise or training schedule should be created in such a way that there is always one day of rest included like 1 day of cardiovascular exercise and 2 days of resistance training followed by 1 day of rest. This will help improve recovery and also ensure higher fitness levels.

Here is a sample exercise with rest days included:

Strength Endurance Training

The exercises in strength training along with rest period should be:

Day 01 - Abdominal Crunches: 1-2 sets of 8-12 reps
Day 02 - Chest Press: 1-2 sets of 8-12 reps
Day 03 – Rest day
Day 04 - Squats: 1-2 sets of 8-12 reps
Day 05 - Lat Pull-down: 1-2 sets of 8-12 reps
Day 06 – Rest Day
Day 07 - Lunges: 1-2 sets of 8-12 reps

The intensity of the resistance exercises should vary according to your current level of fitness.