Over training question

[Complete Muscle]

I've heard that certain muscle groups recover faster than others. For instance that biceps and abs take the least time to recover at approx 48 hours, most other muscle groups take 72 hours, and lower back muscles take the longest to fully recover 96 hours. Any truth to these claims? Anecdotal and/or scientific replies welcomed!!!

 

[diamonddiceclay]

legs take longest to recover. All other parts are close to equal

 

[Welsh power house]

Yeah, generally speaking a muscle group will take 72 hours to recover. But this is very general and depends on what type of training you do, what other activities you are doing, genetics, drugs being used and your diet/supplementation.

For me, legs take the longest to recover weather its from work in the gym or on the field....they ache like fuck for up to a week!

 

[Complete Muscle]

Anyone else?

The reason I ask is cuz my low back and traps get worked indirectly in some way on just about every work out, not to mention directly on their own days. So these two areas never feel quite 100% recovered lately. I may have to change my split. Thanx for all the replies.

 

[curling]

Why not do the push pull split. Well like this

mon chest and abs
tues back and bi
wed off
thur shoulders tris
fri or sat legs
sun rest or do chest so you don't have to wait so long to get on stuff and take off monday.

 

[Lord_Suston]

I thought psuh pull was the routine to set antagonistic muscle on a same day workout.

Back/Chest Hams/Quads bis/tris ect.....

 

[Lattimer99_E.S.U]

The Role of Recovery

What's up bro's, learning much and just thought i'd share what i've read on this post. Even if the longest recovering muscle group takes 96 hours, it shouldn't matter since you should make sure to give a full 7 days rest in between workouts of a specific muscle group. A big misconception with weight training is that as you progress you add more and more exercises and sets. This is not true. There are certain ranges of sets that effectively and efficiently stimulate the muscle. Exceeding this range can actually impede your progress. In this case, more is not better. As you get more advanced you will increase your weights but your volume of total sets will stay virtually unchanged.

This is just what I read and what I follow bro, I hope it helps. You might be doin to much therefore hurting something and needing longer to recover. I'm not sure though, either way I hope this helps a little and that you fully recover. Thanks for reading.

 

[Realgains]

Legs and low back need a week off once you start going heavy!!

 

[SSAlexSS]

Re: The Role of Recovery

What's up bro's, learning much and just thought i'd share what i've read on this post. Even if the longest recovering muscle group takes 96 hours, it shouldn't matter since you should make sure to give a full 7 days rest in between workouts of a specific muscle group. A big misconception with weight training is that as you progress you add more and more exercises and sets. This is not true. There are certain ranges of sets that effectively and efficiently stimulate the muscle. Exceeding this range can actually impede your progress. In this case, more is not better. As you get more advanced you will increase your weights but your volume of total sets will stay virtua
ly unchanged.

This is just what I read and what I follow bro, I hope it helps. You might be doin to much therefore hurting something and needing longer to recover. I'm not sure though, either way I hope this helps a little and that you fully recover. Thanks for reading.

Actually I have to disagree with you.

As you improve YOU MUST add volume to your training.

Beginner muscle might grow fine from little effort and little volume. ADVANCED muscle needs a heck more than just few sets.

To buil dprogressively larger muscle you need to progressively increase your workload, eventually working muscle up to 3 times per week. (that would need to be done correctly to avoid overtraining).


Muscle doesnt take 48 hours or 96 hours to recover! You can make it recover faster! Its nervous system which requires recovery. Fix it and you can workout everyday. I get my best gains when I workout often (muscle group 3 times per week).

Further more you dont NEED to wait for your muscel to recover. Why be lazy and be in bed when you need to go to the gym and make NEW personal bests? That will improve your nervous system and you could workout more often.


I hate how everyone today screams OVERTRAINING. No wonder everyone doesnt grow at an optimal rate!

 

[MrMuscle]

are you crazy Alex? working a musclegroup three times a week? even on juice dont see how this can be done.