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Rest and recovery are crucial for elite-level bodybuilding performance. They allow the body to rebuild and repair following strenuous training and competition. More often than not, a proper recovery plan can mean the difference between a good physique and something truly special.
At the top of the bodybuilding mountain stands the Mr. Olympia competition. Competitors train for years and years, looking to perfect every aspect of their physical preparation. If everything goes to plan, they stand a small chance of becoming the best in the world.
Ryan Terry is one such person who has achieved exactly that. After taking his first Men’s Physique title in 2023, he claimed his second earlier this year. With his name firmly in the spotlight, many are wondering how he’s managed to catapult his name into the history books.
Terry recently shared his four-part recovery routine in a recent video. With this, he’s given us a small snippet of what it takes to be a Mr. Olympia Men’s Physique champion.
Key Takeaway
Ryan Terry is a professional British bodybuilder who competes in the Men’s Physique division. He currently holds two Mr. Olympia Men’s Physique titles after winning back-to-back events in 2023 and 2024.
His morning recovery routine begins at 5 am when fasted. It consists of four major components, with each ensuring optimal recovery. These are stretches with bands, compression therapy, an ice bath, and an infrared sauna.
Terry will continue his morning recovery routine as he looks to win his third Men’s Physique title later this year. He will most likely next compete at the 2025 Mr. Olympia on October, 9–12.
Ryan Terry Shares His Olympia-Winning Four-Step Recovery Routine In Recent Video
As a two-time Olympia champion, Men’s Physique star Ryan Terry has reached the top of bodybuilding. Besides his rigorous training routine and dietary intake, Terry has designed an elite-level recovery routine. This allows him to perform and look his best on and off the stage.
“I’m second day in and achy from head to toe already. I feel like I’ve never trained before. I’m in absolute bits, not gonna lie.”
Ryan Terry
Ryan Terry has consistently finished in the top ten in the Men’s Physique division over the last several years. After finishing runner-up at the 2016 Mr. Olympia, he won the 2023 New York Pro.
Many knew that he could be a future Mr. Olympia Men’s Physique champion. However, he always seemed to fall slightly short of taking the title that most people can only ever dream of.
At the 2023 Mr. Olympia, he finally achieved everything he wanted by taking the Men’s Physique title. If that wasn’t enough, he cemented his place as the new Men’s Physique icon by taking back-to-back wins. As October draws closer, Terry has his recovery routine dialed in as he prepares for the Olympia.
Before we look at his recovery routine, here’s his personal profile and extensive competitive history.
Ryan Terry | Detail |
|---|---|
| Date Of Birth | November 17, 1988 |
| Nationality | British |
| Height | 5′ 10″ |
| Weight | 185 – 195 lbs |
| Division | Men’s Physique |
| Era | 2010s, 2020s |
Competition | Place |
|---|---|
| 2010 Mr. Great Britain | 1st |
| 2010 Mr. International | 1st |
| 2013 UK National Championships | 1st |
| 2013 British Championships | 1st |
| 2013 Arnold Classic Europe | 1st |
| 2013 Arnold Classic Europe Overall Championships | 1st |
| 2014 IFBB Grand Prix | 16th |
| 2014 IFBB Europa Super Show | 10th |
| 2015 Miami Muscle Beach Pro | 2nd |
| 2015 Pittsburgh Pro | 1st |
| 2015 Atlanta Pro | 1st |
| 2015 Mr. Olympia (Men’s Physique) | 4th |
| 2016 Mr. Olympia (Men’s Physique) | 2nd |
| 2016 Arnold Classic | 4th |
| 2017 Arnold Classic | 1st |
| 2017 Asia Grand Prix | 1st |
| 2017 Mr. Olympia (Men’s Physique) | 6th |
| 2018 Mr. Olympia (Men’s Physique) | 3rd |
| 2018 IFBB Pro Asia Grand Prix | 1st |
| 2019 Mr. Olympia (Men’s Physique) | 5th |
| 2019 IFBB Asia Grand Prix | 1st |
| 2020 Mr. Olympia (Men’s Physique) | 8th |
| 2021 Arnold Classic UK | 1st |
| 2022 Mr. Olympia (Men’s Physique) | 7th |
| 2023 Pittsburgh Pro | 2nd |
| 2023 New York Pro | 1st |
| 2023 Mr. Olympia (Men’s Physique) | 1st |
| 2024 Mr. Olympia (Men’s Physique) | 1st |
Ryan Terry’s Morning Recovery Routine
Ryan’s morning routine begins around 5 am where he wakes up in a fasted state. He splits the different aspects of his recovery into four main parts.
- Stretches With Bands.
- Compression Therapy.
- Ice Bath.
- Infrared Sauna.
Stretches With Bands
Terry’s routine begins with a banded stretching routine. He said that he is focusing on general mobility in preparation for stem cell treatment in his shoulders. Therefore, he focuses on general upper-body function and movement.
“I’ve had stem cell in my shoulders so this type of exercise, with the band, is just trying to get blood flow and mobility right”
Ryan Terry
After his upper body, Terry switches focus to his lower body muscles. In this, he works on his hamstring, quad, and hip flexibility.
“We’re trying to stretch the quad and open the hip up. I’ve got problems with this right hip. I’ve had three operations on it, not a lot of cartilage left on the inside so any internal rotation is where it hurts.”
Ryan Terry
Compression Therapy
Following his stretching session, Terry uses specialized boots to perform compression therapy. This method of inflating his legs focuses on lymphatic drainage to promote recovery following his intense leg sessions.
“This is to help with lymphatic drainage and repair of the legs after a leg session. Legs take a long time to recover. It’s the largest muscle part in the body.”
Ryan Terry
Ice Bath
Next up in Ryan’s recovery routine is a quick dip into the ice bath. He explained that he only does this for one minute at a time. While he knows others stay in longer, he believes that he can get the same results with one-minute sessions.
“For me, I just do one minute and I can do it comfortably. I just feel like that’s all I need. It’s just having a routine, having that consistency, and making yourself accountable. If i go in for two minutes, three minutes, I get the same benefits as if I go in for one minute.”
Ryan Terry
Infrared Sauna
Ryan’s recovery routine ends with a 20-minute sauna session. He does this to improve his circulation and reduce potential chronic inflammation.
“I have a minimum of 20 minutes. By doing this, it gives me a full hour in the morning. As I go into my prep, I’m going to make sure I still incorporate this while adding to my cardio.”
Ryan Terry
Terry states that his four-step recovery routine typically takes around one hour in the morning, in most cases, it runs from 5–6 am. During competition prep, he tends to combine it with his normal cardio routine.
A Recovery Routine Worthy Of A Men’s Physique Star?
With back-to-back titles to his name, it’s hard to argue against anything Ryan is doing. As the reigning Men’s Physique champion, he’s currently one of the hottest prospects in bodybuilding.
His four-step recovery plan is just one part of his elite-level daily routine. It shows a small snippet of what it takes to be the best in the world. While it might not work for everyone, it’s certainly working for Ryan.
With around six months until the Olympia, Ryan will continue implementing the same recovery principles. If we had to make a prediction, we would be quietly confident that he can become a three-time champion.
Frequently Asked Questions
Ryan Terry is a professional British bodybuilder who competes in the Men’s Physique category. He began working out at 14 before competing in bodybuilding full-time. He has won several professional titles, including two Mr. Olympias.
Rest and recovery and vital aspects of a well-rounded training routine. Getting enough recovery at an elite level of competition ensures you can maintain performance and health. This is especially important for a Mr. Olympia champion.
Ryan currently plans to prepare for the 2025 Mr. Olympia which will take place on October, 9–12. Because of this, he’ll most likely take the rest of the year to grow and make the necessary improvements.
He has won back-to-back Men’s Physique competitions in 2023 and 2024, meaning he has two titles. This also makes him the current Men’s Physique champion.
About the Author
Chris Marshall, MSc, PT Personal Trainer
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