bodybuilding muscle recovery time

If you're really pushing the intensity, you can probably only do a max effort twice per week, and you're going to need 48-72 hours between sessions. On a rest day, trade in your dynamic, high-power weight-lifting exercises for isometrics: gentle, controlled stretching and strength-building moves. Consume a mixture of protein and carbohydrate within one hour of weight training. I would like to build muscle mass and then after being satisfied with my new shape and definition, taper off and maintain a leaner me. Holding a certain position for a longer period … Do the front lever with assistence band 10 sek x 6. @matthew – can you give a sense of the # of reps you are stuck at? This is off the topic of recovery since you are nowhere near a point of having trouble recovering. Please check with the appropriate physician regarding health questions and concerns. Trust me, in a bodybuilding routine, you need to rest your muscles. When I do squats or lunges, my knees take longer to recover than any other muscle in my body no matter how intensely I work it (on heavy bench my chest recovers quicker than my knees on light squats, quads and hamstrings recover quicker than my knees on squats, etc.) every time i come back from that 3 day break im much stronger and can add more weight. I am a 39 year old women who has recently, within the last year lost 50 pounds. I’m able to workout 3 times a week but at the moment I’m trying to cut down as I have a little unwanted body fat from a recent bulk. I just heard Tom Venuto talk about this exact issue and I must agree 100% with him.  (Duh, of course I’d agree with him.  Have you seen him?  Heard him?  He’s got to be the smartest bodybuilder I’ve come across with the best physique.  Anyway…). They key is to not give up – for the first few weeks you’ll be sore after every workout (assuming you work pretty hard). Good luck but also comment on some of the other articles related to muscle growth if you want more specific advice. I’m a 60 year old man trying to get my bench up to about 400, raw, younger, I hit 535. but humans are unique individuals; if it’s working keep at it until it stops working (and all routines eventually stop working as you progress). @Tiddoll. I will then start to pack on the protein and continue to raise the weights on my lifts every time I can complete the necessary sets and reps. Along with my physical job of catering aircraft, I felt exhausted much of the time, especially after each workout, as I was also going to failure most of my sets. If you have a specific question, perhaps the forum would be a good place since that’s a bit off topic. My main goals this year is to be able to do 10 clean muscle ups on bar. My knees pop, ache, and get stiff after a strenuous leg workout. Rest 5 min betwenn sets. I’ve never used it, and so far all but one scientific study says it’s crap. I’m about to start working out next week for the first time in 4 years and you’ve already given me some good advice on this. Day 6; pecs and lats. What would you say? As I wrap up this shorter version of this article, take a moment to think about what you’ve read.  What are you doing right?  What are you doing wrong?  What advice can you offer fellow lifters?  Please make a commitment to post a comment below ok? Since it worked for me in the past, I will do as you advised and go with the 3 time a week full body workout. I’d still recommend 3 days a week but then for extra calorie burn do something different 2-3 other days (swimming, intense cycling, bootcamps, or similar). In terms of lifting – I definitely recommend all beginners (or people who haven’t lifted in a few years) start with 3-day a week, full-body lifting routines (like the free on you can get on the link at the top of the site or a more advanced/interesting one at http://leanlifters.com/more/fullbodyattack.html ). As I’ve said in numerous threads (including this one) that for most people it’s a waste of time to focus on arms so much. Tina Bernstein started her professional writing career in 2011. In general, you probably need more recovery time than you think. 1.5 mile run/shoulders/deltoids/trapezius/squats/calves/abs But all of the recommendations I make interact with each other – you can’t look at just one factor and say “ok, the ideal recovery time is X”.  Some guidelines may trump others, so the key is to take this knowledge and start applying the ones that you believe will have the biggest impact on your particular situation.  And then test. Any advise would be much appreciated…..ps- I’m in no doubt that i am pushing myself and doing intense workouts to my limits, I am seeing good results and the weight increases week on week apart from arnie press??? Another thing I learned that afforded me so much quick improvement, was taking the same number of grams of protein supplement per day, as my body weighs in pounds. yo i do chest biceps lower back everyday for 5 days straight then take a 3 day break. I just finished reading your article and I found it very informative. I also work Saturdays and that is the only day I get a lay in which is well needed after the weeks workout and work. Nutrition, adequate sleep and proper training methods make a difference in how fast the muscle will recover after training, but most bodybuilders need at least 48 hours to regain strength. However I’m finding I seem to have stalled in my muscle growth in my arms (biceps and triceps). yo darren my boy wat up. I’ve did this in the past before and it seems to work well for me. Any information will be greatly appreciated. The problem I am having is Friday…..I am struggling to arnie press the weight and reps that I did previously. That’s where I’d start – PPRLR. I am going to bump up the training to prepare. I have worked so hard i have developed some tendonitis…. General guideline:  just starting out – tend towards 2 days; mid-level experience – tend towards 3 days; very advanced lifters – tend towards letting each muscle recover a full week. Let’s start by talking about genetics, age, and different muscle types. I’m conscious of over-training whilst dieting so wondering weather to workout out just twice a week (e.g. Honestly it depends on whether you take supplements or not and how often and how many. How do you feel about this? This will restore the lost glycogen, and the muscles will rebuild and repair. How many rest days is needed between workouts? Deadlifts, calf press, leg press, hip extensions, leg curl, leg extension. – Day 3 consists of a 1.5 mile run, 30 mins of intense elliptical workout, standing military press, squats, isolated shoulder sets, and lastly, isolated leg sets. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature (muscle building) by muscle hypertrophy for aesthetic purposes. but as a newbie, you can probably do it for a few months. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. More advanced trainees might be able to get away with more workouts per week. My workout routine has consisted of a 3 days ON – 1 day OFF – 3 days ON – 1 day OFF…etc, etc routine. if I do it right. That’s a lot of info I know but interested in others take on my situations. So do you think its okay to train my triceps on Wed and do the same intensity Chest workout on Thursday? My workouts consists of the ‘big 7’ or variations of them (I now do my dips and chin ups weighted). Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. Exercises, Setting the Record Straight on Muscle Recovery Time, The 19 Weight Training Must-Dos For Beginners – Part 1 of Should I start lifting 3 days a week on the full body workouts after I finish the weight loss part of my lifts, or should I go straight into the 2 day a week lifts? Joints feel sore, am I not getting enough recovery time? Easy choice. I always use a golf ball muscle roller to massage my muscles and take biosteel supplements which really helps my muscles recover. Sign up today and get our power-packed ebook, "3 Months To A New You", in easy to read PDF format! It goes away. i worry about doing isolations the day before an intense full-body compound workout b/c i worry you might be non-recovered and thus not able to lift intensely. BUY 2 AND SAVE Bodybuilding.com Signature Premium-quality essentials for losing weight, building muscle, and staying well. I’ve read all your advice to other folks and I know about how much time to rest when building muscle, but I wasn’t sure about the burning fat. What would you recommend. Hands on evaluation is needed. For example, an upper body day, a lower body day, then a rest day, then repeat. Here’s an article for you: As far as your other changes to the routine, I think your new one is better based on your particular goals. Any feedback will be appreciated. Every time I have ever lifted in the past, I’ve always did full body workouts 3 times a week. Stronglifts is very good for beginners. Hello Darrin, I’d appreciate your feedback. Everytime I do my legs my recovery time is at least 3 to 4 days and very painful. Bodybuilders rotate between muscle groups every workout to allow for this recovery time. Those usually consisted of about 6 to 9 different lifts and I always seemed to get stronger by the day. yeah, that actually looks good (at least, over the internet!). This muscle endurance protocol will build up glycogen stores in the muscle cells. This means you could train your legs on Monday, and not touch them again until the following Monday, allowing 6 days of recovery time. By school run I meant I take my daughter to school after finishing work at 0230am. It takes some moderate impact on them in order for them to act up. -DAY 3. I like to mix my abdominal workouts in with my three days so that I constantly keep moving and maintaining a good heart rate with only small periods of rest during my workout. That’s seriously amazing if you can do that safely. When it comes to post-workout muscle recovery, the most relevant and effective technique you can use is getting all the sleep you need in order to be free of any soreness. What do you think? I also do arms every other day alternating between drop sets and super sets for both biceps and triceps . So could you please recomend whether I should keep my current routine or do isolate muscle routines and if so can you tell me some exercises I can do for each muscle as I cant think of any that dont end up using other muscles anyway. Since I last wrote you, I am noticing an increase in my push-ups, sit-ups, and 1.5 mile run time. I have a heavy day, max weight of 3 reps of 2 sets and 1 set of two. The marketing pitch is that it’s for muscle building, not really fat loss. Also, you might be interested in this 4-part series: That’s definitely at a level beyond my experience. Now if it’s really painful, the best thing I’ve found is just light movements, not really stretching, but things that get blood flowing. As for PPLR vs PPRLR.. Bars | 203,140 views, The Running Bodybuilder – 8.5 Tips | The Truth About Muscle Recovery Time – Short Version, join LeanLifters and read the full article here, http://leanlifters.com/more/fullbodyattack.html, http://leanlifters.com/the-big-7-the-seven-most-important-weight-training-exercises/, http://leanlifters.com/repetitions-reps-build-muscle/, http://leanlifters.com/should-women-train-like-men-modifying-lifting-routines-for-women/, The Truth About Muscle Recovery Time – Short Version, World’s Best Tasting, Fastest, Healthiest Homemade Protein When I do my legs I use a mix … Hopefully someone else can respond. I need to lose about 80 to 100 pounds of accumulated fat (by the way, I’m 39 years old), and I want to lose it before I start building muscle. The next day would be a day off and then repeat. -Tuesday + Thursday -Biceps, Back and Shoulders, so i will do things like negative curls and just generally used the machines that do those muscles. and so on… I’m thinking this leaves long periods between large muscle groups (pecs, lats, legs) while allowing more regular training of smaller groups (arms, upper back, abs etc.). Wednesday and Sunday). A post workout loaded with Jym's best formula for athlete's muscle recovery after high intensity training to refuel and rebuild. Thank you very much and much health to you, But they vary the intensity and their programs are very complicated. I’ve always loved lifting and nothing made me madder than having to stay at my job for extra hours that cut into my workouts. Any suggestions? I feel like I understand nutrition and feeding the muscles properly, but I have always been in the dark with sets and reps and what’s right for me. If your routine calls for you to isolate particular muscles, then you can lift more frequently.  As long as you use different muscles in each workout.  For example, if you did legs one day, you could do chest the next day, then back the day after that, then shoulders, then arms, etc. I’d like to think that I train pretty intensely, I try to go beyond failure if you no what I mean. At age 47 I believe I need a week to recover from leg press. 1 minute in total. You’re young so that’s in your favor. As you get more advanced – and you are not there yet in my opinion – you can do various splits. You’ve done that before? Pyramiding 5 sets works best, because of the thorough warm up, going with the last 2 or 3 sets to failure. But it is even more important when you’re trying to build muscle. Now, this brings me to my problem. While the post-workout shake tells your muscles it's time to rebuild and repair, it's not enough to fuel recovery by itself. and i did a few sessions and my leg have been sore now for 3 days do you think i’m overdoing it or do i just need to push thru it. For lifting, I wouldn’t bother carb-loading per se but if you want to eat your carbs at night that’s fine. The only nit I would have is that you are essentially using lats 3 days out of 5 (deads use lats, and of course so do chinups, pullups, rows; but upright rows not so much); so if it were me, I’d put horizontal rowing on Day1 but then instead of doing both chinups and pullups on Day1, I’d rotate them (do chinups on day 1, pullups day 6, etc.). That said, from your previous post you seen to know how to lose fat! I’m happy for now, but a second opinion would be welcome! Or a “pulling” day, a “pushing” day, a “squats” day, and a rest day (then repeat). Arnold used to talk about how his calves and biceps recovered faster than his back and chest.  I’ve found this to be true as well but it is related to whether you are doing compound or isolation movements (see next section).  And it is related to the fiber type issues above.  It appears, in general, that larger muscle groups take longer to recover. But when i train chest i will be very sore for 4-5 days. I am 25 years old and have been weight training on and off for the past ten years. Your email address will not be published. For maximum recovery, most people need some 7-9 hours of quality sleep each night, depending on the individual—genetics probably come into play here, too. Bench press, abdominal machine, chin ups, oblique raises, chest dips, rotator cuff rotations, pull ups. With each repetition in the set, exhale during the muscle contraction and inhale during the eccentric phase. At one point I never hit a peak and was benching 405 pounds when I had to quit. In the past I’ve did it 3 times a week and started to see gains, but couldn’t stick with it because of long work hours. Why do my chest need so long time to fully recover? It is possible to be intense and get a great workout in 20 minutes but we’re talking about doing things like sprinting, heavy squatting, doing movements to failure with no rest between sets, etc. Any suggestion is much appreciated! Do you have additional advice/recommendations for knee recovery? For example, walking – absent some odd issue, you could walk 20 minutes every day no problem. And second question: I haven’t been in a gym for about half a year, before that i was going around a year 3 times a week. If you can’t change your sleep, then I’d do one of two things: I currently have a routine of: Just wanted to say that I’m impressed that you follow-up with all these replies to a 3 year-old thread. Now, however, I’ve just won our state lottery and I have all the time in the world. and workout 6 days a week.  In practice, that’s very hard to do in a pure isolated fashion.  For example, deadlifts use a heck of a lot of your muscle groups!  In fact, all of The Big 7 exercises hit multiple muscle groups. My doctor told me what signs to look out for that would let me know if it was unsafe and I never saw them. Any ideas? Thanks for everything. Stretching is one of the best things you can do to aid muscle recovery and help you prevent future injuries. if these are not too intense, or if they aren’t full-body, then you are probably over-recovering. Darrin, your artical is great and was very helpful. Forgive my presumption here, but I bet you are not making your workouts as intense as they need to be to see sustained progress.  I say this with confidence, because I see it in 99% of the people at every commercial gym I visit.  I’ll save the lecture, and stick to the facts:  there’s a continuum of intensity and most of us are in the middle.  The less intense your workouts, the less recovery time those muscles need.  And of course, the more intense, the more recovery needed.  [Note that I’m talking about lifting intensity for producing force, not cardio intensity. -DAY 6. – purchase a program and follow it (there are many good ones, including some on the right side of this page, and they include ongoing online support) but even the free routine in 3 Months To A New You Darrin, Jimmie. Supplements, can assist recovery for bodybuilders in a huge way. In the past I’ve doubled my weight on the bench (174 body weight, 350 bench) so I have experience with heavy weights. Sir what do you think of pyramid vs drop sets. So what I’m wondering is if I’m not getting the gains I want in my arms giving on average about 60-72 hours recovery time, is it more likely that I’m not working my small muscles in my upper body often enough, or too often? Eventually some kind of split routine works best but no need to complicate things now. Day 5; off. After a weightlifting workout, your muscles need about 24 hours of recovery time. – try to make up a new routine that gets you progress But overall, for making up your own routine, this is pretty good. But the more experienced you are, the more you’ll need extra recovery days.  That’s mainly because (presumably) you are learning to be more intense with each workout as you get more experienced. For example, if you are stuck at 8, then there’s a lot we can do to help; if you are stuck at 35, then that’s already great and progressing will require very specialized training. I’ve also decided to stop doing the leg press twice a week. 1.5 mile run/push-ups/inclined feet push-ups/chest/triceps/abs Day 4; arms, back, abs. Think we got lost Iin translation…….I’m British :). Hi, this is really annoyning me, when i workout my arms , back and legs and shoulders i usually need 2-3 days to recover. For a guy like Capurso, who needs 26 hours in his day as it is, sleep gets shortchanged all too often. 1.5 mile run/30-45 of cardio on elliptical machine(s) Our team periodically reviews articles in order to ensure content quality. -DAY 5. Can you recommend any recovery techniques so that my knees don’t sideline my lower body workouts? I am 19 years old and have just started working out again for the first time since high school (about a year in a half ago). Darrin, Research suggests wearing compression garments can help decrease muscle recovery time, especially strength recovery, between intense bouts of exercise. Sleeping After Breakfast for Bodybuilding, How to Build Muscle Mass at Over 50 Years Old, National Strength and Conditioning Association: "Recovery Nutrition for Athletes"; Paul Goldberg, "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward. The easiest way to incorporate cardio intervals is to jump rope, perform jumping jacks, or jog around the perimeter of the gym. For every lifting exercise I use, I will do 2sets of 10reps on as high a weight as I can do and then for the last set I will increase the weight and do 6reps for strength. Darrin, Hi Beau – I think you answered your own question in this sense: you say “I have been doing this for about 19 months and have noticed good gains , I am stronger and bigger now than at any time in my life .” To me, that’s a home run. I did make good gains, but I noticed I was much stronger whenever I took a week off. Get enough carbohydrates and protein after a workout to ensure you replenish the nutrients that you have lost. For this article, we are talking about resting particular muscle groups, not about rest between workouts (unless those workouts hit all your muscles). Boost Recovery Time With Better Sleep Quality rest and sleep play a critical role in fitness. Once I am in training class for this government position, I will be tested on push-ups, sit-ups, pull-ups, and a 1.5 mile run, so my workouts are focused around these aspects. My training routine looks like this; Day 1 i read on healthcentral.com that the average recovery time for a muscle from a workout is about 48hrs. Bernstein graduated from the University of Southern California with a master's degree in medical device engineering and works with companies to commercialize new medical technologies. Thurs – Cardio But perhaps what you are just wondering if in a calorie deficit, do you need more recovery time? I eat close to 2200 calories a day(healthy calories), take in at least 160 grams of protein(75-100 grams of whey) and plenty of carbs, along with around 6-8 hours of sleep each night, and “rest time”. Day 7; legs. You may have heard about Type I, Type IIa, and Type  IIb muscle fibers.  Well, we’ll skip the physiology class for now and let’s just call them “fast” and “slow” muscles.  Fast muscle fibers are designed for explosive movements.  Sprinting.  Jumping.  Powerlifting heavy weights.  Generally, these muscles require more time to recover between workouts (and between sets, but that’s a different topic).  The slower muscle fibers are designed for endurance activities – jogging, for example.  And they take less time to recover. I’ll probably lose the 100 pounds in about 3 months or so, since I’ve been really good at losing weight in the past. I usually say people starting out – regarding of age – should start with full-body workouts – do all muscle groups in each workout and workout 3x per week. I have become passionate about working out I do not want to be old and feeble. I know this probably doesn’t belong here on this page, but I’ve been unable to locate anyone else who will contact me back and who has the knowledge you do. The amount of muscle you gain depends on a lot: how advanced you are, how much time you have to train, how much rest you get, and how you eat. Endurance exercise for 30 minutes or more 3 times per week is great aerobic activity. The older you are, the longer it takes to recover.  It can be more complicated, but let’s leave it at that.  How much longer?  Well, that depends on your workout.  But it’s not like a 50 yr old takes twice as long to recover as a 25 yr old.  It’s more like 50% longer. Weight training during fat loss is really to prevent muscle loss while being in a caloric deficit. Learning how to speed up the time it takes for your muscles to recover, no matter what you're recovering from, will help you maintain your strength and get back to the gym as quickly as possible. @Darrin- I am a 23 year old and ive been seriously working out for only about 4 months now. Brian-May 1st, 2009 at 10:37 pm none Comment author #4349 on Setting the Record Straight on Muscle Recovery Time … Yes, I can easily lose a pound a day, and sometimes more. It sounds like you are using weights simply to burn calories… that’s fine, but let me tell you, a 60 minute session of heavy squats, low rep (say, 4 rep loads) will burn a ton of calories too. Total Rest. 3-5 min rest. Rest of my body is the normal 2 day recovery with some muscle tenderness but in a good way. [1] It is distinct from similar activities such as powerlifting because it focuses on physical appearance instead of strength. The workaround is to do 2-way or 3-way splits.  A 2-way split is usually upper body/lower body.  A 3-way split example is legs/upper pushing/upper pulling.  Or legs/chest/back.  And some people do 4-way splits by adding in either shoulders or arms.  (I recommend only 2-way or 3-way splits.). trying now to take a day off occasionally. It doesn’t sound like you are doing that so you could do it multiple days in a row. I’m not the most intense lifter out there, but I do my best and if I can complete the 3 sets of 6, then I go up by 5 pounds the next time. UP TO BOGO 50% OFF Optimum I see alot of strength gains & I’m starting to see a change in my physique. @jimmy – for fat loss, the #1 strategy is related to eating. But don’t bench press 3x/wk. I eat a high protein diet with protein shakes daily on days I work out . And certainly supplements help with recovery. Friday: off To make this easier to digest and act on, I’m going to score each recommendation in the rest of this article into three buckets: a) tend towards a 2-day muscle recovery period, b) tend towards a 3-day muscle recovery period, c) tend towards a full week to rest your muscles. Keep this in mind when we talk later about routines.  But for now, just recognize that your recovery time is impacted by which fibers are used, what your mix of fiber types is, and how trained those fibers are. I was impressed, and kept doing it each winter as I run a tree removal business full time spring through fall, and can’t train then. It’s hard to see a growing muscle under a layer or two of fat.

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