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.

 

[SSAlexSS]

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

Well it CAN BE DONE.

You just have to realise that if you dont go to failure than you can train MORE often. And eventually push yourself really hard on each workout.

I was crazy that I have trained so little before.


contrary to popular beleif Your muscles dont need much recovery time.


Low volume was invnted by some money freaks who wanted more average people to get involved.

I mean most people cant do 6 days per week double split training. 12 workouts is a pain in the bum. So smart marketing people come up with more convinent methods.


You see we live in a world that is not run by few cultish rebels who want to get as big as possible. No, the market is mostly for your average joe, that wants to workout yet he doesnt want to really workout.


We severelly underestimate what our bodies are capable off.

If you a a big overtraining freak, you WILL GET OVERTRAINED. Appraoch things with POSITIVE approach!


Where the mind goes body will follow.
- Arnold The King Schwartznegger

 

[XAX]

For once Alex does have a certain point, however going heavy all time 3 times a week would be impossible for most people to maintain for more than 1-2 weeks without decreasing in strength.

However this method can work, if you remember to vary your workload and intensity on a weekly basis. It is also concentrated loading, a very advanced method, which also works for the drugfree trainer.

Lower back needing 96 hours for recovery, try telling that to the guys at Westside Barbell Club...

 

[SSAlexSS]

For once Alex does have a certain point, however going heavy all time 3 times a week would be impossible for most people to maintain for more than 1-2 weeks without decreasing in strength.

However this method can work, if you remember to vary your workload and intensity on a weekly basis. It is also concentrated loading, a very advanced method, which also works for the drugfree trainer.

Lower back needing 96 hours for recovery, try telling that to the guys at Westside Barbell Club...

Yeh its great to use periodisation, something that I will have to employ soon.

First workout is 100% next workout is unloading workout at 60% then third workout (on friday or sat) is also small.

Mini periodization can work miracles for muscles strength and size.

 

[EMan_Z]

SSAlex.. can you expand on the periodization? is there a sample week/month lying around on the net?

 

[SSAlexSS]

SSAlex.. can you expand on the periodization? is there a sample week/month lying around on the net?

To tell you the truth, YOU need to figure out your own periodisation. Everyone is different (to an extend. Your job might be more stressful than mine, or you might have more free time for example) and so you need to take that into consideration.


Periodisation should be during the WEEK, not the month. Peridiosation during the weak minimizes possibility of overtraining BUT increases the results

Workout 1: 30 x 12, 35 x 12, 40 x 12
Workout 2: 30 x 8, 35 x 8, 40 x 8
Workout 3: 30 x 10, 40 x 10, 45 x 10


that is a good example of periodisation for 3 times per week bodypart building.