Please Scroll Down to See Forums Below muscledog95
New member
Ive read a few times on the board where people say it takes a muscle only 48 hrs to repair. Is there any research to back this up?
48 hrs?
- Thread starter muscledog95
- Start date
It all depends on your recovery ability and intensity,volume and frequency of lifting and your diet. Also differs for each individual. I use soreness as an indicator for muscle recovery. When the soreness is gone, or most of it, Ill hit the muscle again. Hope that helps
Boulder257
New member
I agree with the above. 48 hours is a rather blanket statement. Here is a list of items that can affect your recovery:
1. intensity
2. time
3. nutrition
4. rest
5. sleep
6. exercise performed
7. things done after exercise
8. injuries - current or previous
9.
1. intensity
2. time
3. nutrition
4. rest
5. sleep
6. exercise performed
7. things done after exercise
8. injuries - current or previous
9.
U
UA_Iron
Guest
WalkingBeast's method sounds similar to Mike Mentzer's HIT ideology. I think Boulder257 hit it right on, its really too subjective to make a generalized statement like 48 hours for muscle to repair...what if someone is overtraining-it would take them longer to recover than someone who is not overtraining. Someone taking AAS will most likely recover faster than a non-AAS user due to the increased protein synthesis.
Muscledog95 brings up a good point, where did this 48 hour statement come from?
Muscledog95 brings up a good point, where did this 48 hour statement come from?
MsBeverlyHills
New member
48 hrs- not true according to HST-
http://www.hypertrophy-specific.com/hst_index.html
" The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours."
http://www.hypertrophy-specific.com/hst_index.html
" The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours."
Buddy_Christ
New member
so why does 5x5 work for both strength and hypertrophy? on 5x5 you only work a muscle once a week. this might be answering my own question, but does 5x5 work because the compound movements on different days hit a muscle that was already worked earlier (or will be worked later) in the week?
UA_Iron said:
haha Well my training is the farthest thing possible from Mike Mentzer's. Just check out my training journal. Very high volume/high intensity. You mean my method of determining when to hit a muscle again? For the most part I have a training split I follow. Though theres been times Ive done my splits on instinct only. My training isnt nearly as regimented as it was when I first started though, as I feel that really limits progress.
Creepusmaximus
New member
I agree with the last post. You need to mix it up a bit and once you've trained for a few years or so your body will tell you when it's ready. No way to explain that.
SlavikHavik
New member
there are a billion studies to back this up. ill post two of them.
This is why so many people are resorting to low volume increased frequency training sessions now.
simply based on the premsis that the growth response is largely static. and why grow once a week when you can grow 3-4.
That principle is what makes DC and all the other programs like it so much more effective.
This is why so many people are resorting to low volume increased frequency training sessions now.
simply based on the premsis that the growth response is largely static. and why grow once a week when you can grow 3-4.
That principle is what makes DC and all the other programs like it so much more effective.
Goldprospector
New member
My experiments have been...when I use a set routine , I grow better working each muscle group twice per week. My legs are the only thing that is slow to recover..but I still manage to go up in weights.
I find that I can increase weights just about every week. Example,
Week 1 day 1 chest day If I started with pec deck fly's at 150lbs and 2 set of 10...Day 4 Chest day again I do 150 lbs at 2 set 12.
Week 2 day 1 Chest day go to 155lbs at 2 sets 10, ...Day 4 2 sets 12 at 155lbs.
This works on most of my lifts. Some are slower like lateral raisem and cable crossover...but I still try to go up with either a rep or weights each time.
I find that I can increase weights just about every week. Example,
Week 1 day 1 chest day If I started with pec deck fly's at 150lbs and 2 set of 10...Day 4 Chest day again I do 150 lbs at 2 set 12.
Week 2 day 1 Chest day go to 155lbs at 2 sets 10, ...Day 4 2 sets 12 at 155lbs.
This works on most of my lifts. Some are slower like lateral raisem and cable crossover...but I still try to go up with either a rep or weights each time.
U
UA_Iron
Guest
WalkingBeast - yeah I meant your method for determining when to hit the muscle again sounds similar to what Mentzer did.
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Debaser
Guest
Boulder257 said:
The problem is, that most of these apply to CNS recovery. We're talking about muscle recovery here. You can hit the same muscle group every other day and still recover, or even more frequent if you wish (though you must balance your CNS recovery). If muscle required so long to recouperate, then olympic lifters would never gain an ounce of muscle, nor would any of the old-timers who did fullbody routines three times a week. Ditto HST, and other methods.
muscledog95
New member
then heres a question i have. How much is to much if someone wants to train a body part twice a week. I think the mistake most people make when they try this approach is doing to much during a workout.
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Debaser
Guest
This really depends on each person's ability for CNS recovery, which is genetic (unfortunately). There might be ways to improve it (steroids certainly being one of them).
A factor to consider in "how much is too much" is how often you're going to failure. Doing 5 sets for each bodypart all to total failure is far different than only going to failure on the last set, for example.
A factor to consider in "how much is too much" is how often you're going to failure. Doing 5 sets for each bodypart all to total failure is far different than only going to failure on the last set, for example.
muscledog95
New member
do you think doing 5 sets none to failure is to much for twice a week?
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Debaser
Guest
No, that would probably be fine.
