After lifting should you wait until the soreness is pretty much gone in the muscle group you worked to lift that group again. Or is just waiting the standard 1-2 days fine?
I'd like to know the exact recovery rule, but I like at least 72 hours before working the same muscle group again. IMO, working the same muscle group every 48 hours (3 times a week) is overkill.
Just trying to figure out if it's an optimal amount of rest time or if more rest would give better results/performance.
everyone is different... intensity / volume of training could vary that number... assume you're getting excellent nutrition and proper sleep / rest it's probably pretty close... but taking 3 days off without hitting those muscles again never did me wrong...
my split currently is
Sun - Chest, back, shoulders, tris, bis - low volume, "heavy" Mon - Legs - low volume, "heavy" Tues - OFF Wed - Chest, shoulders, tris - high volume, "medium" Thurs - Back, bis, traps - high volume "medium" Fri - Legs - high volume - "medium"
Heavy - 3-7 reps Medium - 6-15 reps on most things, with a few sets getting up near 30 range
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Originally Posted By: Impetuous
Is this 36 hours a 100% recovery number.
Just trying to figure out if it's an optimal amount of rest time or if more rest would give better results/performance.
Yes, it's 100% recovery. You don't have to work them out that often to see results, though. That's just when it's safe to go ahead and do it. And it's why the majority of people get the best results on a 3 day per week plan. But the training plan has to be solid, too. You can't just do 1000 squats every 36 hours and expect to not be overtraining.
Just wondering. I've skipped (weight) workouts because I thought 48 hours wasn't enough.
But, right now, I can barely make it up a flight of stairs without my legs burning to hell. They seem so tired sometimes - yet, I'm running more effortless than even before.
