Muscle recovery : 48 hrs vs 72 hrs?

Question

For maximum muscle gain, how long does each part of your muscle takes to fully recover and build muscle? So, if I work out on monday, should my next work out be on wednesday or thursday? Has anyone experimented this? What was the result? Is 48 hour too short, or 72 hour too much?

Answer 1

the frequency of training depends on the intensity at which exercise is performed at. in terms of resistance training loads around >60% or less than the 1RM do not induce micotrauma to skeletal muscle or tax the central nervous system much. you can exercise the same muscle daily with these training loads. when you increase intensity up to <80% of the 1RM these loads tax the CNS heavily and when combined with eccentric training maximum trauma to skeletal muscle occurs. it takes longer for the CNS to recover from a heavy training session than it does skeletal muscle. when you hear about overtraining, etc. this occurs from CNS burnout.

basically you want to constantly vary the intensity or your training to prevent CNS burnout. as you progress and get stronger you will require greater periods of time between training sessions. newbies to resistance training can basically train heavy daily for the first year with no fear of burning out the CNS as the exercise and other stimuli are so new to the body.

there are many ways to prevent CNS burnout you can alternate training like:

Mon - Heavy
Tue - Low
Wed - Medium
Thur- Heavy
Fri - Low

Mon - Heavy
Tue - Low
Wed - Heavy
Thur - Low
Fri - Heavy

Mon - Low
Tue - Medium
Wed - Heavy
Thur - Low
Fri - Med

* so the standard 48 hours is basically for the muscle to be recovered from exercise. muscle protein synthesis reaches it's highest point about 24-36 hours after training. so you always want to make sure that the day after training the 2 biggest body parts the legs and back you are getting in plenty of cals.

Answer 2

depends on a lot of factors.

if you are experienced, your muscles take longer to recover. if you are a beginer, your recovery time is quicker.

you also have to factor nutrition and supplements into consideration. certain supplements help you recover quicker.

once you have a little experience in working out, i do not think it is necessary to work out a muscle more than once per week. usually 48 hours after the workout is when i feel the most good pain, so i know with me it is probably taking me 4 or 5 days to fully recover from a workout.

i break mine up
tues shoulders and traps
wed legs
thurs arms
saturday chest and lats

some of the workouts i do target other muscles as a secondary workout so in reallity im hitting triceps hard on tricep day, and i am hitting them kinda on my chest/lat day.
everyone is different though.

Answer 3

48

Answer 4

People take give their muscles anywhere from 2-7 days off. Alot of body builders noyl work out each muscle once a week. I only work out each muscle once a week. I work out one muscle group per day. Ive seen good results doing this.

Answer 5

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Answer 6

i do a lot of upper body work out. and they best results i have found out that if i work out on monday (i do chest and tris that day) i will work out wednesday (i will work out bi's and shoulders that day) and on friday i will workout tris and chest again. then i take the weekend off and i'll work on bi's and shoulders on monday and keep rotating. your muscles wont grow unless they get rest and make sure you get enough protein along the way as well (that helps it grow) so to answer you question directly 72 hrs i think is better...hope that helps