Training Forum: This is a discussion on bodyparts twice a week within the Bodybuilding forums, part of the extensive steroid information at MESO-Rx; Originally Posted by Juggernauttx
I have not seen research by Bryan that a muscle fully recovers in 48-96 hrs, but ...
I have not seen research by Bryan that a muscle fully recovers in 48-96 hrs, but Bryans research points to that the muscle does not need to fully recover in order to train it again.
Youre right, my mistake. I meant being able to work the muscle again in 48-96 hours and that the muscle doesnt need to fully recover.
Good post, bro. Along with Bryan (who, IMO, is a training genius), JohnSmith also advocates frequent training ala 5x5 programs. Different methods, but frequent exposure to stimuli and they are both some of the most effective programs, period.
Conversely, just because you are sore doesnt mean you had a productive workout. Besides that, there is a ton of research showing that more frequent workouts result in greater gains. Also, a person doesnt need to be "fully recovered" before their next workout. Your quote of 10-14 days for a muscle to recover is well above anything Ive ever read for muscle recovery. Most things I have read from people in the know (JohnSmith, Bryan Haycock, etc) say that a muscle recovers in about 48-96 hours.
I should have been more specific-- I believe that a muscle needs 10-14 days to fully recover, but it should be worked again before that---each week IMO
I dont know if I believe that a muscle is recovered in 48 hours---that is a stretch.
It's not the muscle that is recovered, but the nerves. For strength, nerves need to be continually trained at the expense of size. Due to constant muscle breakdown.
Conversely, size is best achieved when a muscle is fully recovered. How that is best achieved can be argued. Some will say work the muscle once a week. Others will follow the heavy light scheme. By that, I mean heavy as 8-20 reps.
Listen to Bob. Cut the volume for more frequency. Here's another recommendation: you might not want to split your workout to where you're going in 6 days a week. That's a good way to overtrain your nervous system. Even though you're not working the same muscles every time, you're calling on your CNS in a heavy way 6 days a week. A 2 day split 4 days a week is good and won't take so long with the reduced volume. Also, consider doing a light workout and a heavier workout and do different exercises for each. For example, do dumbell bench presses on your light day and barbell on your heavy day or whatever exercises you use. Ex. Upperbody light, Lowerbody heavy, rest, upperbody heavy, lowerbody light, rest, rest repeat. Also, watch out for lower back overuse. That's how I think I hurt my lower back. I wouldn't load the lower back more than once a week and not at all if you're injured or have been injured.
I second what the good bro above says about consistency. That is truly the key. One of the biggest mistakes I've seen over the years is with people who go hard, burnout, and then don't go at all. They would have been better off being consistent even if that meant using a low volume workout.
Last edited by Ramstein II; 11-11-2004 at 03:08 PM.
It's not the muscle that is recovered, but the nerves. For strength, nerves need to be continually trained at the expense of size. Due to constant muscle breakdown.
Conversely, size is best achieved when a muscle is fully recovered. How that is best achieved can be argued. Some will say work the muscle once a week. Others will follow the heavy light scheme. By that, I mean heavy as 8-20 reps.
Where do you get this argument that size is best achieved when a muscle is fully recovered? If you wait for a muscle to fully recover, you are not at a condition for maximum hypertrophy. To back up my claims, a muscle might take a couple of weeks to fully recover, or it can take a week or whatever. But protein synthesis is only elevated in the muscle for 24-48hrs. Protein synthesis is the key for hypertrophy. It is our body being in a anabolic state. Now say you take a whole week for the muscle to recover. You are growing about 2-3 days of the week, and just repairing and maintaining status quo the rest of the week. It is more optimal to be in a anabolic state 6-7 days out of the week.
Now you will bring up the argument that once a week worked for you and everyone you know. Thats great that it did, I never said it would not work, I just said it is not more optimal for hypertrophy than a higher frequency.
Like some of the other guys have stated...you will be over training. You need to let your body rest (recover) from the previous workouts. If you don't (rest) you won't see your results as well as if you let your body rest and recover. When you workout you're basically tearing the muscle fibers causing them to rebuild back bigger and stronger the next time. Take some vitamin C due to it helping with connective tissue repair as well as glutamine. Besides Vitamin C also keeps your immune system strong for the winter months. You might go to the gym only three times a week due to your schedule but if you can...try going four and breaking down your body parts into something like this:
Monday:
Chest/tris
Tuesday:
Legs
Wed.:
Back/Bis
Thursday:
Shoulders and traps.
See what works for you bro...everyones body is different. Just don't forget the other two main points of working out...Diet and sleep. Your diet will be different for what your goals are (gaining mass or defining yourself) and without sleep your body can not rest. Good luck and if you have any other ?'s you can always PM me, maybe I can be of some help setting up a diet for you or help answer some other questions.
Like some of the other guys have stated...you will be over training. (based on what assumptions?)
You need to let your body rest from the previous workouts. If you don't (rest) you won't see your results as well as if you let your body rest and recover.
(Results in terms of what? Recovery in terms of what? CNS? Structural?)
When you workout you're basically tearing the muscle fibers causing them to rebuild back bigger and stronger the next time.
(Which can take up to 6 weeks from a single bout of exercise. Tissue remodelling is EXTREMELY slow. "Recovery" from exercise has precisely ZERO to do remodelling.)
Monday:
Chest/tris
Tuesday:
Legs
Wed.:
Back/Bis
Thursday:
Shoulders and traps.
(You play rugby, you should no better than to train on a 1/2 arsed bodybuilders split. Learn the time frames involved in post training processes and schedule training sessions accordingly - not according to some bullshit myth about needing a week off to "recover" from having a wank.
Your body cant fully recover if you train like that--- Recovery=Growth
Your body can take anywhere from 10-14 days to fully recover depending on the size of the muscle-- Stick with one bodypart a week, except maybe calves and abs
I agree except for legs...I think you can train legs more than once a week.
I squat, bench and deadlift twice a week. everything else (except calves which i do 3-4 times/wk) i do only once. i work 12 hour days and as much as i love the gym i find it hard to keep up the intensity and motivation for longer than 45min-1hr.
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