post workout

I get a lot of soreness after my workouts. I am doing increased high intensity training I am taking only 20 to 30 seconds in between sets. I decided to try this after seeing some YouTube videos and it was recommended that this will help boost my muscle results I've had a hard time building...

I wanted to improve on my training because I've been getting a lot of progress and don't want to screw things up. What are the things that you must do post-workout to stay healthy and stay strong I read things like cooling down is important but what does that mean? Do you think hot showers? Cold...