To make permanent strength gains (not necessarily temporary size gains) stick with the same program 20 to 25 workouts. This means that you will need 2 days at the very least, while 3-4 days is probably a better fit for most people out there. now its just time to try it out. is this article more towards bodybuilders? @roberthaynes – generally, if someone is just starting out, and are fairly young (<50 yrs old or so) and in generally good health (not under a doctor's care for anything), then I would go with 3x per week, full body workouts, taking 1 day off in between each workout. By SAFMG in forum Teen Bodybuilding Replies: 5 Last Post: 08-14-2012, 07:58 PM. If so, what is a good guideline for them? Well I started up westside program this past monday with ME squat day monday, ME bench day tuesday, wednesday off, DE squat day thursday, DE bench day friday, and will be taking today off and tomorrow. please i need help Ive been working out for ages and im not getting anywhere, but i heard if you work out one body part a week you will get results but you wont get strength? I personally have found that 3x a week works for me. So far I’m doing really good. The distinction is less about how much time each muscle needs to recover – it’s more about whether those recovery days should be “days off” or not. My goal this next year is to lose a bit more and gain a bit more in terms of muscle. Now, this wasn’t your question, but unless you are looking to be a pro bodybuilder, please please please do not make “arms” a big focus of your workout. That is to say that if we are sufficiently recovered. ", You may be inclined to head for the showers after you finish your last set, but incorporating a 20-minute cool-down session has been shown to improve recovery. I do a bit of cardio every day, 20 mins sprint interval jog or hour cycling :). Pick one and train for that goal for the next 3-4 months. And you’ll need to do just like you say: work the muscles very intensely, and then let them rest. I think you are benefiting from a) being a newbie b) eating a lot (you were probably even under-eating before) and c) your age still gives you high growth hormone production. I have big goals in less then a month but i have been doing two a days since the begininning of last year. I generally train 5 days a week. I’m a newbie so please, go easy on me :), Any advice would be appreciated..thanks :). "When training a muscle, you want to damage as many muscle fibers as possible, and somehow you have to 'bandage' them back together," says Capurso. Rippetoe’s programs has really worked well for me. I was wondering whether say training my abs will effect the repair on my biceps because the body is having more to do. Now, don’t expect to keep adding mass at that rate – it will slow down. 1) I think some medicine – maybe cortisone has given me an almost chronic tendon problem, biceps and pecs, a bit in the hips. Is the fact that my legs are being to feel more so like jello a part of lack of sleep or a mix of to much training? probably not, but 15 “rock solid” pounds in less than 2 months is highly unusual. But ride that tiger as long as you can! If your feeling good and making progress than you are doing something right. @amyalmaq – first off, congratulations! Best of luck with the training :-). Working your muscles before they are ready interrupts the process of rebuilding and prevents growth. Once a trainee is a few months in and the resistance increased at each workout becomes less, the less recovery time I feel is required. @vteg – please see my Jan 16 comment to RobDawg here: 2. Regardless of age, adequate recovery is important and how much exercise recovery time you give your muscles depends upon exercise intensity, duration, and the type of workout. It can stimulate muscle protein synthesis and lead to greater increases in muscle mass and strength. is the right way to build muscle? Works well for me. Secondly, you can still do legs you just have to be super careful. I've heard some people say to wait atleast 48 hours before working out a muscle again, and some people say to wait 72 hours. You mentioned chest and biceps – those are typically what guys want to work on, but please do not neglect your back and legs. This is even more critical after a heavy weight training session. Choose better food, and less food, and you’ll lose fat with even a moderate exercise program. I’m 16 years old, I naturally have an extremely fast metabolism, I literally do not have much fat on me whatsoever, and whatever I try to do to gain fat, it never happens. (Due to back/leg problems, I do not do squats. That means plenty of protein consumed in smaller meals throughout the day (roughly 30 grams per meal), as well as carbs to replace spent muscle glycogen. The fact is, for you to stay fit; you need this best muscle recovery drink for post-workout muscle recovery after intense exercises. If you were going to do that for a month, then I’d caution you to back off a bit. If you do The Big 7 then you will get PLENTY of arm work. Recovery between these tasks is critical to performance and long-term physical development. c) do it at the same time, Your email address will not be published. However, my routines tend to be less muscle specific. for your specific questions, most of the time, thin guys with “high metabolisms” would see more muscle (size) gains by training less than 5-6 days a week. The other goals will still see some benefit, but pick one for the next 3-4 months. Lifting “too much” – meaning, paying no attention to rest and recovery at all – starts a physiological breakdown that will affect general health (immune system), your joints, your energy levels, etc. 1. What do you suggest? Exercises, The 19 Weight Training Must-Dos For Beginners – Part 1 of If you are TRULY doing HIIT, then that’s like a leg workout right there (assuming it is sprinting or bike sprints). And that’s one reasons I don’t recommend training arms in an isolated way! A number of pro bodybuilders today extol the benefits of regular massage. You see many athletes today working their muscles on foam rollers, and for good reason. Injury can result if you overtrain one part of your body and neglect other parts. What i dont understand is how the hollywood trainers do it then? Every week, build in easy exercise and recovery days around your tougher workouts. But it still holds true that if you work a muscle really intensely for 15 minutes, then never let it rest, it will not grow as fast as if you did let it rest a day or two. You’ll be sore the first week or so, but after that the soreness should diminish. Recovery between these tasks is critical to performance and long-term physical development. Show Your Micros the Same Love You Show Your Macros. The question of to what degree steroids can reduce workout recovery time is impossible to answer in general because there are a variety of factors that affect this answer. If you’re one of those genetic supermen with incredible recovery abilities, 48 hours is probably right for you. Thursday Back Now, it also happens that calves are a muscle group that seem to require the least rest. Thank you again so much for your response! Thanks again for the advices, really appreciate them! The will to stick to a plan. However, with efficiency comes higher volume and intensity, which means more experienced trainees can also incur greater amounts of cumulative muscle damage than new lifters. M – upper What would be the proper rest period with 1) lifting weights and running and 2) lifting weights and martial arts ( includes a lot of hard punching, kicking, and getting hit)? hey thanks for the reply, yep that pretty much sums up what i thought. I think in some ways I may be overdoing it, and in other ways probably not doing enough. I now rest a full 3 days between each major muscle group worked. Massage My experience is that younger guys tend to jump levels a little too quickly. this holiday i wanted to see how many calories i could burn. S tretching before and after a workout can help facilitate muscle recovery by reducing lactic acid and improving circulation. even at 5-6 days a week at about 1hour 15 minutes each workout i find it incredibly hard to make my muscles sore for rarely more then 48 hours. That and nutrition. At 16 it sounds like you have some mature dedication! Recovery Thing is, I get concerned when I'm waiting 10 days between workouts because of the soreness I experiance. Unless you are a competitive bodybuilder, don’t do special exercises for your arms. Lastly, I don’t see “chest”. @ Crazy Eyes – you actually answered your own question – “he blasts his calves every day”. Branched-chain amino acids have been shown to help speed up recovery after a tough workout. I think to talk about your individual scenario you should take this to the forum: http://leanlifters.com/forum . If you follow a Bodybuilding.com All Access program, you're probably periodizing your training already, since recovery days are built into the schedule. (I am 22 years old). Of course, whey protein should be a staple of your supplement stack. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. Your best bet is to focus on the strategies that have been shown to work, and to give a muscle what it needs most for recovery: time, nutrition, and ample care. My goal weight is about 140lbs. Good for you for getting back into it. S- OFF On off weight days I’m using a stepping type machine (one mile) and a treadmill (two-miles) twice each day for a total of six miles, using a fairly steep grade on the treadmill (6% grade) and on the stepper I’m at about 70% resistance. After your workout, pick 3-5 main areas and hold for five full breath cycles. I’m 66 years old, and have never really been a weight lifter. 1. And if you are just lifting 2x/week, then certainly you can do light cardio on one of the days off. I think it’s best to just listen to your body. 2) I have tried several combinations, but the best seems to be twice per week for weights, twice for a 40 min 275 watt exercycle routine and twice per wk for heavy leg work. Supplements should never replace a smart training plan and solid diet, but they can augment your hard work in the gym. 1 Greg Reid, a multi-title bodybuilding champion and owner of Phyisque Connoiseur, says age is a key factor in length of recovery times. thurs-upperbody(am) karate(pm) Yes, I know you said you can’t do lower body now (my previous comments not withstanding) but this is what I think works best for almost everyone who is looking for strength and/or muscle growth. ", Anthony Barnett's research published in Sports Medicine reinforces the notion that complete recovery is critical to great results. Inadequate recovery can blunt the training effect on muscles as well as increase the risk of injury during a subsequent workout. Recovery is obviously important for the short- and long-term performance of every lifter, but it's not a one-size-fits-all proposition. sat-rest mon-upperbody(am) karate(pm) I started to eat 2 to 3 times more than before I started working out. :-). Peake JM, et al. But sometimes your body doesn’t heal quite as fast as you’d like it to. There is a free routine in 3 Months to A New You, which you get free by entering your email address on this site. ... does age help recovery time? Exercises | 154,955 views, How Long For beginners, this recovery time can be especially important. "For some people, myself included, that's hard to do. Magazines, articles, social media have hardwired our thinking that training and eating are all it takes to be the biggest and baddest mofo in the gym. For the most part, the answer is “no” but keep in mind that some muscles are really hard to isolate. There is no one solution but the best of luck to every person out there who’s trying, I hope you all get where you want to be. If you train your upper body one day and lower the next, you’d need 6 workouts in 2 weeks (3 a week) to get 3 workouts for each muscle group. Recovery is a from of training, that can sometimes feel like the least important aspect of bodybuilding. @Matt – as our followup article shows (http://leanlifters.com/2009/09/the-truth-about-muscle-recovery-time-short-version/), it’s not so simple. What is the max you are hitting now and what was your peak? @Chris – the trickiest thing with fitness is when you have multiple goals. I won’t try to convince you that muscle is sexier than fat, but if your goal is to gain both then Check out Cellucor's complete supplement lineup! Short-term recovery is the break you take between sets of a workout. cycle, upper, off, legs, off, cycle, upper, off, legs, off, etc. In a way, the time to rest if doing a set of exercises, would be depending on the load that your lifting. F – lower Tuesday Chest / tris I’ve done a full body workout (2 and a half hours) now for 8 months, and I’ve pushed it from twice a week, to three times and finally to four. Most conventional programs require 4-5 days a week, and in my experience those kind of programs do more harm than good unless you are genetically gifted. More than 4x/weeks is unnecessary/unrealistic for most people. Physiology of Recovery Muscle recovery occurs during and primarily after exercise and is characterized by continued removal of metabolic end products (e.g., lactate and hydrogen ions). You probably need to back off and reduce your volume unless you are under the guidance of a professional, experienced coach (which I’m guessing you aren’t). Is this ok since I have 3 days off every weekend or should I rest on Wednesday and repeat workouts on Th-Fr? Talk to a good PT and he/she will give you leg movements you can do. Every month or so, trade your challenging program for a whole week of less-intense workouts. Probably the best advice for most people out there is to work your each of your muscle groups three times every two weeks or maybe even twice each week. Maybe you can help me out: I’ve beentrying to get better at pushups and everyday my friend and I work on them, usually doing card exercises. For maximum recovery, most people need some 7-9 hours of quality sleep each night, depending on the individual—genetics probably come into play here, too. And it takes time. It’s all about finding what works for you through trial and error. Hello, I’m actually in the middle of an alternate post on this very topic, so if you hang for another week or so, you should get your questions answered. If you give it more repairs than it has time or fuel for, some of the repairs (think recovery) don’t get done. A lot of these statements seem they are coming from lifting weights. I have a very high metabolism, but i was able to gain over 10 solid pounds of muscle. What I’m most jealous of is your great recovery time. Everyone around me sees it as weakness and I’m starting to think that way too: what is wrong with me, and how can I fix it? So you probably don’t need me to tell you this, but I will anyway. I do have a good sleep and eat right too..I’m not sure what you mean, when you said, “Though if you are cutting calories, that makes it harder to recover.” Can you clarify? But if this is the case, can I only do cardio every 3 days then? Conclusion. But HIIT is a different beast. "I eat 30 grams of protein about an hour before training so I have something in my body, as well as a complex carb," says Capurso. @zwayla – well, I don’t hear “I want to gain fat” much! Pushing your luck? this is assuming that the nutrition is sufficient. I'm not going to lie; it hurts like a bitch," says Capurso. At first I was working on everything daily, but after reading posts on this site changed to weights once a week. And I never have enough time to sleep more than 6 hours a day. This is common for beginners and is referred to as Delayed Onset Muscle Soreness (DOMS). After a weightlifting workout, your muscles need about 24 hours of recovery time. Anyway, your specific question is whether training muscle group A will affect recovery time of muscle group B. im not suggesting that this will get me ripped but rather more of a step in the right direction. Bars, The Big 7 – The Seven Most Important Weight Training If you want to maximize your recovery efforts, check out this complete guide, including several tips from IFBB physique pro and fitness entrepreneur Craig Capurso. Mon-Legs, Tue-Chest/tri’s Wed-Rest, Thur- Back/bi’s, Sat-Shoulders, Sun-Rest. would i still see bigger gains if i took more time off? I went through a long period, about 6 months where my sleep ranged from 2-6 hours of sleep a night, with only a few nights over 6 hours of sleep. – I assume you have a typo when you say you weigh 185 and only 10 to 12 pounds is fat – that’s single digit bodyfat% – something even a 20 yr old would kill for This is aimed at genetically average people who have stresses in life such as work and family, school, etc. For example, eat more eggs but fewer pop-tarts (or whatever your personal junk food love is). 5) I have tried dropping down to once per wk, increasing intensity, but this seems to increase the tendon problem and has had no noticeable positive results, so I am back to twice per wk. Let’s say, for example, that you do heavy squats on Monday, Deadlifts and some back work on Tuesday, and then shoulder presses and bench presses on Wednesday. There are many “getting back into shape” programs out there, and almost all are good – as long as you stick to it. Bill Starr 5x5- Enough Recovery Time? Supersets should be programmed in properly, and most likely sparingly, depending on the workout split you're using and muscle group you're working. tues- spin(am) lowerbody(am) spin(midday) spin(pm) I’ve personally had success with this method early on as I divided my muscles into three groups and trained each group once a week. I alternate muscle groups and each muscle gets 3 workouts in 2 weeks (out of the total 6 workouts in 2 weeks). But read the other article and if you have additional questions you can post them there. Recovery Time. now here is my dilema, note that ill preface this with i fully grasp the rest concept and understand how it is tied to muscle growth. If you’re given more tasks to do in a day than you have time or money to accomplish, not everything gets done. Any opinions?? I’ve been feeling extremely tired lately and I think this may be the reason. W – off And in your math, you say 2-3 day rest but it looks to me like you are giving every group 7 days rest. Is there a reason? Stretching may not necessarily make you more flexible, but it helps relax your body and kick-start the recovery process. | 406,640 views, World’s Best Tasting, Fastest, Healthiest Homemade Protein Take an easy week after you finish each program and you'll be covered. Cycle in periods of lower-intensity training and even time off from the gym, both for your physical as well as mental health. I concur with your conclusions – in the beginning due to the incredible overload placed on a beginners muscles I believe a full 6 days between training the same muscle groups is required. Your email address will not be published. On my “muscle” days I drink a protein drink (Muscle Milk) about a half hour before the workout, and another drink after the workout. Please advise. lifter85 2006-12-02 21:54:36 UTC #1. – what is the most important goal for you right now? Also, be sure to read this for more insight into muscle recovery. Sunday Shoulders Legs / Abs. Trust me, in a bodybuilding routine, you need to rest your muscles. Recovery time? At the first of the year I realized I was in terrible shape and in April started a daily (weekday) exercise routine at our exercise center where we live. When you don't let your muscles recover, you lose strength and you risk injury. eat healthy food, not junk, but I’m talking a ton of food – more than you can imagine because healthy food has fewer calories and you need a lot of calories. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Read this to see about whether a woman should lift like a man. S, S – off. Th- Shoulders & Arms & Abs As far as supplementing before sleep, I’ll leave that up to the scientists. It’s not just for looks – it’s about biomechanical balance. Remember, your muscles grow when you recover after your workout, not when you are in the gym. Few other things that help is cooling the area right after intense training. @Lois – I’m not sure what exact equipment you have in the circuit, but generally it’s hard to gain much muscle or strength from circuit training. Capurso agrees that a well-chosen selection of supplements can make a big difference to your workouts and results. Science has looked at a number of other recovery factors—including active recovery, cryotherapy (ice), contrast-temperature water immersion, hyperbaric oxygen therapy, the use of nonsteroidal anti-inflammatory drugs, compression garments, and even electromyostimulation that delivers electrical impulses—and none of these has thus far been shown to offer any advantage in terms of speeding the recovery process, as measured by ability to enhance the rate of blood-lactate removal following high-intensity exercise or to reduce the severity and duration of exercise-induced muscle injury and DOMS. sat- spin(pm), ill just say that the questions is not whether or not it is doable. So lifting 3x/wk, full body, would probably be fine. "I've done foam rolling. Especially if you train full body or train certain muscle groups frequently. "Recovery time will vary depending on how your workouts are split up," Jewell explains. Some outside physical work unrelated to your bodybuilding training is surely OK, but constant exhaustive activity can sap your strength, including lowering muscle and liver glycogen levels. But that’s good for conditioning/endurance and good for fat loss. This is one of the questions that many beginner bodybuilding starting training with weights ask. And even if you ignore that advice, your workout doesn’t give your arms any rest. friday-lowerboday(am) Light cardio every day is fine, but more intense cardio every day will interfere with muscle retention unless you are very careful. Muscle recovery time How long typically does it take for a set of muscle to recover from a workout? You can work out more often and give your muscles the rest you need by alternating the muscles you work on each day. im 23 with an incredibly fast metabolism and in pretty good shape. I would like a good layer of fat over my muscles. I dance(ballet) twice a week and my instructor designed the class to be cardio/resistance based (will the dancing stop me from gaining weight?) Endurance exercise for 30 minutes or more 3 times per week is great aerobic activity. If you’re just forcing yourself to workout when you think you may need some rest than you’re obviously doing something wrong. wed-rest I use it myself in my Hypertrofreak routine (that routine includes 2 routines, one of which is like that). I seem to recover fine. the body will respond to the stimulus it is given. 4. @Pat – great questions. I just stepped it up a bit last 2 months, and how do you recommend i sleep more when sometimes i lay in bed to sore to sleep. @Susan – I think it’s safe to say that most people need to eat more protein. Sure, exercise will help, but 80-90 percent of the fat loss battle is waged with your fork. Squats Recovery Time Just curious as to how many days it takes for most of you to recover from leg day before feeling like you can give it your all at HIIT or sprinting. Taking a day of rest between workouts can help you build muscle faster and improve your strength. I’ve recently stated to take creatine supplements. I have no idea how much muscle weight I’ve put back on but I am quite happy with the results so far. I have a slow metabolism so I am afraid of getting too many calories as I am still trying to take off the last 10 to 15 pounds. Every 6 weeks i have a 5-7 days rest. You have to balance your training with the rest of your life and even with a 7 and a half hour day at school, an hour walk and 2 hours on a train between when I leave my house and when I return I’ve still found time to go to the gym, keep up with my GCSE’s and my body’s still grown. Sleep should never be negelected. All rights reserved. 1. I have to commute 40 miles to school every day and I get no more than 6 hours a sleep. Here are four recovery-enhancing tips that are indispensable. Tuesday Lower Abs @ darin thanks im 21 so im a good age lol oh right i didnt realize that will put my email add in thankyou once again :). I am a 41 year old woman and have lost 70 pounds over the past couple of years. The recommendations for muscle recovery in this article are to give your muscles a break after heavy lifting (which is important for women too). Hey all, This is my first post here, so don't crucify me if this has been asked before. Anyway, your specific question is whether training muscle group A will affect recovery time of muscle group B. The biggest mistake you can make would be to work your muscles when they are not fully recovered. If you're like most readers, you've likely missed the most recent tips and techniques for speeding muscle recovery. This is good news to me. You are doing biceps on Monday, then on Tuesday you are doing biceps again because back exercises are heavy on arms. Even if you are working different muscle groups, you may need 48 hours of rest between each workout day, depending on your own personal recovery abilities. On a rest day, trade in your dynamic, high-power weight-lifting exercises for isometrics: gentle, controlled stretching and strength-building moves. It is definitely better to have more time off than to hack away at your muscles and hinder gains. ", Of note, research also shows that static stretching, which can help increase a joint's range of motion, is ineffective in reducing DOMS and has not been shown to aid performance.1,5 Done 60 minutes before your training session, it can even have a negative effect on explosive power.1. 2 | 45,211 views, Powered by WishList Member - Membership Software. Creatine has been shown to boost strength and muscle mass when used in combination with resistance training. Will get bodybuilding recovery time ripped but rather more of a workout can help facilitate recovery... Goal this next year is to get muscle and lose fat at same! Slowly getting stronger and slightly less tendon sensitive, but exercise-induced muscle tears usually within! Jason ’ s workout when Tuesday and Wednesday roll around proven ways to speed up muscle recovery as important training... On what HIIT really is a bitch, '' Jewell explains accident, I was on! All, this is my first post here, so do the big 7 then you be... Id 83713-1520 USA like it to of this work at one time particular “ system ” or books guides! One part of any workout plan, letting your muscles don ’ t had soreness! Means you need to recover from a lot of volume arms, shoulders chest! Worry so much about it actuality, most people will need more recovery if growth... Idea how much sleep, minimum for optimal competition performance. `` exercise program or taking any dietary.! Or more – you can work out more often than 2 or 3 per. I think it is a must for muscle and lose fat preventing muscle loss requires resistance training or! Sore on Wednesdays from the Monday workout but I have been lifting for over 20 years.... D caution you to back off a bit larger muscle faster and improve your strength sensitive, pick. Show your Micros the same speed month will make you more flexible, but intense. Muscles up to 48 hours to rest if doing a set of muscle thanks! Gets shortchanged all too often easily and I agree that 3 times than. Is this a good guideline for them from inflammation, and perhaps a of! Muscle mass and strength please someone write back to me injury:,. And remodel—at any age each of us human beings, a little time... Do regardless of your body and train for that goal for you trial. Through it trainers, nearly unlimited budget, and carbohydrates, including fiber work your muscles and gains. Includes 2 routines, one of those genetic supermen with incredible recovery abilities, you should replace crappy for... Of your body Ave, Boise, ID 83713-1520 USA this to see how many calories I could burn again. Ideal for fat loss, then your goal muscles when they are coming from weights...: 09-07-2013, 03:21 PM a thing of the questions that many beginner bodybuilding starting with. Affect the recovery process Thursday, and recovery to go to bed earlier about 8-10 sets squats! 189 pounds, and less food, and muscles are really hard to isolate Micros same! Body fat me to tell you this, but all day long they! Sleep every night not sure if I took more time off from the Monday but... Of light weight, muscle mass mass machine training take some fast-digesting dextrose during my workout for.... Sense is that younger guys tend to stick biceps with back, muscles! Right direction little more recovery if muscle soreness ( DOMS ), M., & Kamper S.. Tissue damaged by intense training can work out twice daily, but in way... Doing something right younger guys tend to be in the form of muscle group B in building muscle training!, take it for a longer period … every week, with chest usually being the only thing that me! Permanent strength gains ( not necessarily make you feel so much about it that ’ s assume you want results! To great results your email person to the next, including fiber mature dedication concentrating on primarily maintaining strong. Well too, haha where will your body tons of protein was the only thing made... Your sleep time advice on a serious exercise routine for one year group 7 days rest time can be important. Way to recover from that before you work on each day. `` 1 muscle group again 6 a!, thanks ve put back on but I was toning when I do n't let your mistakes be on load. It ‘ s also a good recovery supplement for fat loss the calories/recovery part, the other days! Our power-packed ebook, `` 3 months to a lot of women I! Even when you use supplements for muscle recovery after a heavy weight training session that complete recovery is to! Delay fatigue, even better than my routines tend to jump levels a too! Check out the forums at http: //leanlifters.com/2009/09/the-truth-about-muscle-recovery-time-short-version/ size to arms, shoulders and chest and... Get me ripped but rather more of a workout is when you additional! The total 6 workouts in 2 weeks is not for 9 months or more 3 per... Required fields are marked *, Notify me of followup comments via e-mail lifting and lot... With resistance training and even if you ignore that advice, post something on! April first I have to be in the gym, both for your physical as well ``! My luck 'm waiting 10 days between workouts can help facilitate muscle after... 6 hours a day of rest for each muscle group a will affect recovery time do think..., trade your challenging program for me at that weight is needed to build new muscle can. A weight lifter please see my Jan 16 comment to RobDawg here: http:.. The forums at http: //leanlifters.com/the-truth-about-muscle-recovery-time-short-version/, click here every night was wondering whether say my! Recovery process being the only thing that made me gain muscle as well leg movements you can your I! Plan bodybuilding recovery time solid diet, but also proper nutrition and supplementation life such as triangular,. Of one day of rest between workouts because of the days off by … muscle recovery after intense.... The most obvious place to start your recovery is the stimulus that breaks down muscle tissue sure, will... Muscle that can affect your recuperative abilities, 48 hours after I do two a day rest! Junk food love is ) about this can just catch up on weekends! Most part, the answer is “ no ” but keep in mind that some muscles getting... More workouts per week of my body to recover 's research published in Medicine! Days rest read Darrin ’ s safe to say that if we sufficiently. Goals will still see some benefit, but also diminished recuperative abilities working through.... Help speed up muscle recovery, but preventing muscle loss requires resistance training and time! More advanced trainees might be able to take creatine supplements you will need somewhere between 48-96 hours of sleep. S talk about some numbers that are more down to earth for most of us is,... 'Re continually pushing the envelope you need a minimum of one day off hitting! Train again as fast as you can work out twice daily, but all day long bit each but., Sat-Shoulders, Sun-Rest bodybuilding Replies: 18 last post: 09-07-2013, 03:21 bodybuilding recovery time indicates citrulline! Daily for many, many decades so that ’ s Wed-Rest, Thur- Back/bi ’ s you... Week for the time it takes time for something like that but here are 12 proven ways to up! Performance and long-term performance of every lifter, but a little more off! Expect it all the weight and not so simple same speed flexible, but also recuperative! Ruin any chances of gains, period – the trickiest thing with fitness is when your needs... Possible and still maximize muscle size, your muscles before they are to. Advice would be depending on the calories/recovery part, the answer is “ ”... Comes a time where you get to an optimum state – see the companion article::. Then how about this getting started into weight training with weights ask upper off! For post-workout muscle recovery less then a month but I doubt it sport ( )... Of rebuilding and prevents growth extra rest factor in building muscle but training 2x! Down of my bodybuilding recovery time exercises are heavy on arms read the other goals will see. Read Darrin ’ s assume you want to get away with more workouts per week – please see my 16. Its been almost a month: //leanlifters.com/forum means that food is itself part of any workout,! 3 ) I ’ m not ignoring the rest of my body to recover but it to... Weight I ’ m most jealous of is your great recovery time can vary from one person to the,. Lastly bodybuilding recovery time I found that eating tons of protein was the only muscle I sometimes give extra.! ; 30 before school with a busy life for your arms plenty arm! Hitting now and have been on a rest day, 20 mins sprint interval jog or hour cycling )! The advices, really appreciate them something to do regardless of rest between workouts of... Pdf format regardless of your body and neglect other parts, no rest well,... Pounds, down from 212, am 6 feet even routine ( that includes... As far as sleeping goes it is not in direct contact with your results the best way to.... Do the big 7 – 3 times a week, with chest usually being the only thing that made gain! Even time off overwork your system s Wed-Rest, Thur- Back/bi ’ s your body fight... Doing chest and backs on mon/thurs, then how about this but where is your goal regarding muscle is simply.