How Many Days Before You Can Train a Muscle Again?

[@prince027]

Waiting longer in between trainings might slow your grain a little but overtraining may very well affect your joints and ligaments causing major muscle weakness, pain and fatigue which will make you stop training all together for months. Best option is to listen to your body and find your own wait time.

[@krane15]

No, no. Overtraining won't do that.

[@FlowHighPerformance1]

Yes, this is possible. However, I would say that your total weekly volume and lifting technique have a bigger impact on joint stress that recovery times 👍

[@aguywithaytusername]

does it slow fruits too?

[@Tribuneoftheplebs]

@RealSweetKid garbage form can also cause tendon injury

[@DesmondKarani]

@RealSweetKid Overtraining is more common than you think, primarily because a significant percentage of people measure their performance by how they feel after exercise. Consequently, they end up doing significantly more sets per muscle than is necessary to "feel" the workout. The symptoms of overtraining can manifest in different ways. A lack of progress/growth is one of them.

[@onlineaddiction7712]

I workout everyday for a couple hours a day, I might be overtraining but it’s the only place I’m not depressed 😂

[@XAVIER-on4yv]

I was doing the same but if you truly want gains then you need to eat more and recover , i would totally still go but try doing yoga or stretches and a lil of cardio for the rest days

[@onlineaddiction7712]

@@XAVIER-on4yv yea I’m trying to switch to a 5 day schedule, rest is definitely important, I’m cutting right now so I’m not to worried about it but once I start bulking again I’ll probably switch

[@JesusChrist_IsTruth-LoveForALL]

Matthew Ch. 5 💪🙏

[@BimmerWon]

Sounds like you need to find other hobbies. Overtraining isn’t healthy.

[@onlineaddiction7712]

@@BimmerWon yea but it makes the soul happy

[@jimmy5634]

Everyone is different. Age is a huge factor. You have to find what works for you and it’s a process.

[@benllewellyn1887]

This is correct. Your program will constantly evolve with your age.

[@nickmorgan8434]

I'm 45 2 months back in..I tried doing each body part 2 x last week..today I was not as strong and my shoulders are in pain

[@greekveteran2715]

That's true! We have to listen to our body. Our muscles always tell us,when they are fully recovered and that's when we must train again.

[@magnus6231]

72h seems to be the sweet spot when training HARD.

[@jlxddgamerjason4041]

agree bro

[@AK47_.]

As an older lifter. I concur.

[@HerculesFit]

THIS!

[@guoxiutang7569]

And sleeping WELL😂

[@krane15]

It is. At least for me

[@liborrajm2916]

For years now I have settled into a routine where I do two bigger, intense trainings on Mondays and Thursdays. I could and have tried doing them just 48h apart rather than 72h, but here's what I found speaks for the longer rest approach: - I genuinely feel excited to attack the next session after those multiple days of rest - I have zero excuses to compromise the intensity in any of those trainings because I am 100% rested

[@FlowHighPerformance1]

I have definitely noticed the psychological benefit of a lower-frequency approach too 👍

[@Jaburu]

psychological aspect is so often overlooked. the best program is worthless if it frustrates/bores you in the long run

[@JesusChrist_IsTruth-LoveForALL]

I agree! 🎉

[@donaldkasper8346]

Muscles get pulled and are not recovered in 72 hours but I can often warm up and they stop hurting, and do the workout. If you work out two days in a row, for the second day, you go to 80% to 90% of your max.

[@SRDXXF]

I do 7 days with a 2 day rest, then on the 3rd week I do 9 days every 23 week I do 15, then back down to 9 days a week.

[@krane15]

I've done the test many time, and anecdotally, 72 hours works best. BTW, the muscle gets stronger long before it gets bigger. You can get an increase in strength after a single session -- initially. Conversely, it takes roughly 3 weeks before you begin to see any noticeable change in size.

[@krane15]

@@billybigballssteubing2243 So what is it then?

[@krane15]

@@billybigballssteubing2243 You're not really getting stronger you're just getting better? If you say so.

[@paco20927]

It’s true, they call it greasing the groove. Your brain becomes more efficient at a movement and can better coordinate and recruit muscle fibres. Only adds a bit of strength though, after that it’s growth

[@krane15]

@@therealgoody Oh, I get it. But I could go off on a tangent and say there was an improvement in mind/muscle coordination too. But does that mean you didn't get any stronger? In the end, its a moot point.

[@Tribuneoftheplebs]

@@krane15 you want to improve both mind-muscle connection and size. I think about them both when planning routines

[@chikara2392]

Just discovered you and your channel is just a diamond in youtube. I'd love to see videos on kettlebell training or bodyweight training both for muscle of general physical prep

[@FlowHighPerformance1]

Welcome! Thanks for the recommendations, will definitely consider this for future content 👍

[@bara2636]

Interesting.. so muscle growth is basically like we destroy something to build greater thing😂

[@FlowHighPerformance1]

pretty much

[@elliottitommyngo2501]

Mostly other musculoskeletal tissue too (bones, cartilage, tendon, etc.) if we don’t use them they will damage themselves gradually.

[@topnep1]

I can't do maximum intensity due to some longlasting shoulder joint issues, so I'm doing more lighter sessions. It's at least good to know that there's no bigger detriment to having more frequent sessions. Still, not doing maximum intensity often leaves me unsatisfied and is likely a loss in time-efficiency for the sake of preventing injury.

[@GangsterGumbo]

I heard somewhere that, for shoulder injuries, it's more-so the speed of the exercise than the weight that should be considered when a movement becomes painful. I had issues with the overhead press, and once I slowed down considerably, the pain lessened over time, and now I rarely have even light pain, even with heavier weight than before.

[@topnep1]

@@GangsterGumbo Hm, interesting. I'll have an eye on that, but I don't think I'm doing the movements particularly fast. Currently have shoulder pain again despite being cautious. Anyway, I'll see a doctor next month..

[@GangsterGumbo]

@@topnep1 I feel you. I wasn't going particularly fast myself, but now, for that motion, I move like a snail. Good luck with the doc. Hope he can remedy. Injuries suck.

[@LeBionArc]

Physiotherapist here. The most common shoulder problems in people who lift are supraspinatus tendinitis, which may be caused by improper technique, acromion anatomy or weak/irritated rotator cuff. I could also be "weightlifters syndrome" causing your "little shoulder joint" to be inflamed. If you'd like, I could point you in a direction if you describe your symptoms.

[@topnep1]

@@LeBionArc Appreciate. Left shoulder only. During overhead press with dumbbells, severe pain in the rotator cuff starts as the upper arm reaches a horizontal position and I try to lift further up. All movements that don't involve lifting the arm further than that are no problem. Pain is hard to describe, kinda like the dull pain after a vaccination, but so strong that I can't raise the arm. Symptoms start around two days after the last workout and last for two or three days, after which I can resume training normally. 32 yo, I do 3 sets of 12 reps with 7kg dumbbells. Arms not directly to the side but a bit to the front, always staying rather far from training to failure for that exercise, so I don't think it's about form or weight.

[@kneewizard6246]

Comes down to this: in the international journal of strength and conditioning 2021, schoenfeld and colleagues recommend increasing frequency once you have to do more than ten sets for the same muscle in the same workout, assuming of course you rest long enough between sets. If you want to do ten sets per week, you can do it all in one workout with minimal to no negative impact on gains. There have been four studies relevant to this recommendation. All studies compared low frequency to high, on “trained” lifters, with 2+ minutes rest between sets. Low frequency groups did between 9 and 15 sets in a single workout for the same muscle. No major differences in muscle growth between groups. As always slight benefit to high frequency on average but nothing noticeable or worth caring about. James kreiger pushes the hardest for high frequency, but his 6-8 sets/workout max recommedation comes from slightly outdated data on few trained lifters, lots of untrained lifters, and all sets taken to failure. Nothing definitive backing that up yet. High frequency is fine, just watch out for repetitive movement injuries like nagging joint pains, and be sure you can at least match your previous workout performance, which means muscles have recovered.

[@FlowHighPerformance1]

This is a great summary 👍

[@nboss968]

Low frequency training of 9 to 15 sets per muscle per session would require 5 or 6 days per week in the gym to train each muscle group only once per week. Spending 5 or 6 days per week in the gym isn't exactly what most people would consider "low frequency". There would likely be overlap on joint stress with potential for chronic overuse injuries especially in a strength based program. In practice most lifters who follow these types of programs are enhanced with PEDs and do not have the same recovery and growth patterns as natural lifters who are not on hormones.

[@kneewizard6246]

@@nboss968 thanks for reading and replying. You are thinking of pro-bodybuilder style bro splits where they “bomb and blitz” each muscle on a dedicated day, and do high volumes for everything. Im talking about literally any evidence-based natty program but just switch the sets around. Everything else is the same. For example, instead of training your entire upper body twice a week, you do push on monday and pull on thursday. LESS overlap, LESS repetitive stress, similar results but probably a tad worse regardless of whether PEDs used or not.

[@nboss968]

@Knee Wizard My understanding of the literature is that the anabolic window for well-trained, non-enhanced lifters is 48-72 hours and that beyond that the nervous system muscle building signal diminishes and shifts to catabolic but perhaps if you are training other muscle groups beyond that window the signal may not be localized but rather a systemic muscle building signal from the central nervous system.

[@kneewizard6246]

@@nboss968 [edit: math is hard] Awesome point there. Youve got me curious enough to look into that systematic/central thing. Yeah, my thought analogy, lets say we are cutting and give catabolsim a numerical representation of negative two (-2) per week, and say we get +1 anabolism per week if we do 5 sets for a muscle. Say we need to be at net zero (0) every week to not lose muscle. So i could train 5 sets monday/thursday (1+1-2=0) or i could train 10 sets monday and 0 sets thursday (2+0-2=0). All evens out, but cant expect 15 sets at once to equal 3 or 20 sets at once to equal 4, etc. Thats where people go wrong.

[@angel_machariel]

I'd be super careful with training during even light soreness. I did it today with the biceps and in the second set one of the biceps generated a weird sharpish pain. I immediately quit (was recovering from too high intensity for 6 days). If you can't wait any longer I'd advice to do super light lifting only with the lightly sore muscle to get the blood locally flowing. At least you're busy in a healthy way. Soreness exists for a reason.

[@obligatedobservation5878]

I've felt that before as well. I also stopped after two more investigatory reps... didn't seem to generate from the end connections, but more in the "main body" of the muscle. I have been trying to come to terms with the fact that I do all tasks with unnecessary "hard training" intensity. My recovery days, never really are rejuvenating when I attempt to "Fully Get It" at my day job, working in my gardens, completing contracts for various remodeling and construction projects, getting groceries etc. My biceps, along with many others, get no days off. I need to become more strategic with my efforts and exertions. Game plan until now has been "adapt or die, body!" I'm now 35yrs old.... Little past time to start thinking smarter about this. Analyze all of your "Training", whether hiking, splitting wood, or toting all 4 cases of water at once...because you're a beast and you can. It factors in, whether you take it into account or not.

[@tomaszfalkowski7508]

I do total body muscle building, for example, Monday I'll workout every muscle in my body and then Tuesday, I'll take an entire day off. And then the next day I'll go back to the gym and do total body and I noticed that I'd gained tremendous strength. So yes, taking a day off every other day will help you gain strength.

[@marshallgiles6255]

Total body workouts every other day. I train in the morning 15 minutes intensely, and 15 minutes 9 or so hours later intensely. It works great for me.

[@HURTSWHENIPEE310]

Take 3 days off, and you'll get even stronger!

[@CPSPD]

@@HURTSWHENIPEE310taking a couple of months off rn

[@jeromejamies3641]

Try 48 h and you will get even stronger

[@BillBiggs1]

Try 72 hours and you will be stronger than strong.

[@adrak91]

what I'm doing - 3 days a week, what I learned - keep doing 3 days a week.

[@DDD-xx4mg]

I use to do split but recently started to do full body 5 days per week 2days rest 3days rest. 4 sets 15-20rep range. Last set to failure with drop set. Starting with legs and ending with abs 2hrs.

[@eastsidepb8139]

Yeah I work out 5-6 days per week. I do full body as well. Since I'm only doing on set per muscle group, I don't have to wait as long. This has worked great for me.

[@Salvat95]

😊😊😊😊😊😊

[@ScottiStudios]

Same. I do 5 days full body, alternating 3 or 2 sets to failure. Get no soreness and get consistent gains. I find that spreading out the volume works best for me as I have little time per day, I find that 3 sets means good quality sets without losing reps, versus a lot of volume in one day fatigues me. I think every day is a more natural way as that is how we do work naturally in everyday life...we work 5 days a week, when learning to walk when young we try every day.

[@nuarra]

Best channel I've ever come across, everything is explained very well and precise with no noise like other channels, keep it the good work 💯💪🏽👍🏽

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@mrbobo86]

Screw that, I train chest and arms everyday

[@bradleyboyer9979]

I started working out sets of a muscle group once in the morning until the exhaustion and once in the afternoon until failure. I then wait 3 days to work out again. It increased my gains in an insane way.

[@justvibing2497]

Listen to your body. I give 4 day rest. Training sore is dumb, don't train at all

[@A_Proud_Indian]

All these studies are done no more than 12 weeks. Muscles recovers within 72 hrs, tendons not. Thats why intensity should be moderate if you are incorporating frequency, if you want to train once a week in a good form, going near failure is best. I feel once a week works because you can have good warm up for specific muscle also streching. You get time to workout smaller muscles and do cardio in compatitively less time.

[@LN-Lifer]

weightlifting.....where no matter what you can find a study supporting it

[@FlowHighPerformance1]

Yes. That is why we need to be critical of studies, and look at the entire body of evidence 👍

[@LN-Lifer]

@@FlowHighPerformance1 Another problem I have. Even though I know early gains are more impressive (noticeable) and prepared myself for them I still find myself resisting the urge to change up my entire program just because the gains have slowed down. I just try to remind myself to live by one rule "work harder than last time"

[@Cloppa2000]

Good info as always, Could you continue this with what would happen if the volume was not equated and full (hard) sessions were repeated more frequently? I mean like in the first comparison the exercises were done for 4 sets 3x a week compared to half sessions of 2 sets 6x a week.. What would happen if the protocol was 4 sets 3x a week compared to 4 sets 6x a week? IMO this would lead very quickly to overtraining and strength or muscle loss but would give a better indication of how much recovery is optimal for between normal workouts as half workouts are rarely done by the average gym goer or even professionals. Many Thanks.

[@FlowHighPerformance1]

good question. I would say that trainees would still be able to recover and adapt to a higher-volume training protocol. I don't think 'overtraining' is really a risk with resistance training - but you may develop some joint issues. However, would still expect this protocol to result in some muscle growth over time 👍

[@Cloppa2000]

@@FlowHighPerformance1 Thanks for replying but I don't understand your logic on this. Neither a muscle nor the CNS can fully recover from 4+sets of 5RM work in 24hrs once, let alone for 6 straight days so this would obviously be overtraining. If we could recover from this we would be doing it already, but no-one on this planet does this.

[@elweewutroone]

There are different types of people. Apparently, the two main types are the people that recover very well and require large volumes for growth (very common); and the people that have a low maximum recoverable volume, but do not need much volume for growth (uncommon).

[@alejandrosecchiano3729]

El descanso es directamente proporcional a la intensidad del esfuerzo......!!! 💪

[@mert111]

i love running arnold splits (chest/back, shoulders/arms, legs), or modified push pull legs where i move triceps isolation to pull day and biceps isolation to leg day to train them while fresh and get some extra frequency. Since the triceps are not the prime movers on my pressing movements (bench, incline bench, ohp usually) and biceps arent the prime mover on my pulling movements (pull ups and rows), and they are smaller muscle groups that can recover faster, I think its okay to hit them 2 days in a row in this fashion. Would you suggest I stop doing this? example: push: bench/incline press/ohp/chest low to high fly/lateral raise/calf raise pull: pull up/row/reverse fly/lat pullover/upright row/triceps longhead (skullcrusher)/triceps pressdown legs: squat, rdl, single leg squat (lunge or bulgarian), leg ext, leg curl, calf, hammer curls, incline curls then repeating something similar again before resting, alternating bench and ohp as main movements for the day and deadlift and squat on leg days, and chest supported rows/bent over barbell rows on pull days, with some undulating rep ranges.

[@FlowHighPerformance1]

I also find a higher frequency for arms beneficial 👍

[@jaydnh.9530]

This modified push pull legs you mentioned is *exactly* what I’m doing right now and is the same name I gave it. It’s going well for me and I completely agree with you that the isolation is good to do a different day.

[@mert111]

@@jaydnh.9530 Im glad to hear there are like minded individuals :) It's going well for me too and I'm enjoying it a lot. Good luck on your goals for 2023!

[@BlueLobster92]

My inexperienced 30 year old workout partner and best friend just had surgery on his left bicep after he tore it 2 weeks after we started doing Arnold splits.

[@tonyvee5799]

My arnold split. Chest/back Legs Shoulder/arms Off Doing arms after or b4 chest/back is not good

[@whoknows8223]

11:49 approx 48 hours. Youre welcome

[@ianbarry9870]

I like to alternate hard days with consecutive easier days. 4-5 sessions per week. On the hard days I challenge myself over 3 sets x 6-8 reps and easier days 2 sets x 10-12 reps.

[@techoutlet6251]

I just want to add something to this. In certain stubborn muscles you may want to induce greater growth by peaking your training for that muscle closer to overtraining, usually called over-reaching; since overtraining doesn't happen over 1 week, it takes 3-6 weeks depending on training variables like intensity, rest times, weight, reps...etc. In this case you would start off with 1-2x / week and gradually progress to 3-5x or even 7x / week protocols; then back-off to 1-2x / week before you overtrain that muscle. An example of such protocol is Jim Stoppani's 6 Weeks to Sick Arms Program which uses a variety of techniques for weeks 1-6 with increasing difficulty to overload the arms

[@techoutlet6251]

Another example is also a program by Jim Stoppani but I forgot the name, it is aimed at the weaker arm/leg; whereby for 4 weeks you do 2 sets of 8-12 reps on the weaker arm/leg after the training session is over. In my case it was super beneficial and I actually feel a much better mind muscle connection with my weaker arm. I only need to do this protocol like maybe 1x / year

[@krane15]

No, you're using overtrain way too liberally. Its much more serious and specific than that.

[@FlowHighPerformance1]

Yes, I agree that training weaker muscles with more volume is a good idea. I have made a vide on this topic if you want more info kzbin.info/www/bejne/hKCkc314asSqga8

[@HardRockMiner]

Age, intensity and diet matters as much as anything.

[@daric_]

So this basically disproves the "bro split" where you only train a group once a week?

[@chrisnorman1902]

I'd give it at least a year

[@FlowHighPerformance1]

😂

[@DJDonkeytron]

Sprained my wrists on dumbbell presses. It's been MONTHS. I tried to work thru it after 4 weeks... how long till this shit heals goddamn feels like God wants me weak.

[@FlowHighPerformance1]

Try using lighter loads, and gradually increase load as you can tolerate. Otherwise, see a physio/physical therapist

[@JBGAMBIT]

There is way to much Domga in the Fitness world, though I understand here that the OP is just exploring the topic for the audience; but often times in gyms and in some forums, people get really ridiculous about working out lol. There are a few things to watch out for, such as over-training, diet, form and excessive weight, .. all of which depends on the individual; but the types of “routines” someone should do is subjective as well. Training the same body part 5 days in a row isn’t necessarily a bad thing. In fact, doing all different types of crazy routines is beneficial imho, as they add creativity, fun and stave off monotony. You might even see increased gains as you’re not doing the same “safe” routine all year long. Switching up weight, reps, exercises, # of sets, caloric intake and rest time between sets goes a long way towards a well-rounded Physique.

[@FlowHighPerformance1]

Definitely agree with these points. Thanks for sharing 👍

[@zerrodefex]

Also no reason to do the same exercises each day, for example you can easily find enough chest variations to spread across the week and hit all angles to become well rounded.

[@ParvParashar]

Great video! Highly informative and comprehensive. Thanks for the amazing and helpful content. 💪👍🙏

[@FlowHighPerformance1]

no problem

[@Polocruz81]

Talk about word vomiting 🤮🤮🤮🤮 by the the announcer.... I could not get passed more than 2 minutes without stopping this video and put a thumbs down 👎

[@FlowHighPerformance1]

Thanks for the feedback. Any suggestions on how to improve?

[@trentriver]

Interesting analysis - but a huge gap - Age! Recovery time as you age is likely longer - that is my experience. After 55 years of weight training, I can offer the following advice - Train as little as possible to attain the NEAR maximum benefit. In other words, there is a point where additional VERY minimal gains require A LOT more work. You have to weigh these additional gains against the additional stress on joints/bones. You will not feel it at 20 - or even 40 ... but you will in your 60+. So, before you add on another bunch of sets to get you from 95% of your max to 100%, appreciate that over decades, it might not be worth the extra stress on the joints.

[@FlowHighPerformance1]

Some very good points here that I overlooked! Thanks for sharing 👍

[@steelphantom9105]

Do you have a program you can share with us? I just turned 60 and have started experimenting with less frequent workouts. I’ve been strength training for 42 years but have plateaued for awhile and trying to see what I need to do to maybe start to progress again.

[@cnwil4594]

Keeping jacked is absolutely uncomfortable. I prefer working out for health and fitness. One must find what is effective and comfortable for them.

[@olegboryachinskiy1456]

If you want to get the best results and you train every day despite you are novice or professional athlete you meed to have a graphic of your load during 5 day week training, you gradually increase the load from Monday to Wednesday. The Wednesday is the maximum load. The rest of the week you get 70 and 50 % of load, resting Saturday and Sunday. However, Saturday can be light stretching and Sunday complete day off(sauna helps for greater recovery). This is the typical cycle for maximum performance. Every athlete is unique and the weight load could be different but the schema is good for pretty much any sport. You leave the supercompensation part for the tournaments.

[@brehbreh9222]

Why does everything spoken in a British accent sound smart 😅

[@FlowHighPerformance1]

this is an Australian accent

[@hectorpg1181]

I do not agree, in my own experience to really gain strength and also hipertrofy you must achieve the maximum volume recoverable and at least 72 hours to full recovery

[@FlowHighPerformance1]

This could very-well be true for you 👍

[@hectorpg1181]

It’s a fact that the most effective series and repetitions of one training sesión (when it comes to hipertrofy and strength) are the last ones (the last 5/6 repetitions before failing and also the last series before the maximum recoverable volume) that’s the reason the maximum gains are achieved when you perform training sessions which are close to the maximum recoverable volume and intensity

[@hectorpg1181]

As example let’s say that your maximum reps in pull ups are 10, the most effective repetitions (without adding additional weight) would be from 5 to 10 reps (lees than 5 would be absolutely inefficient) and let’s say that your maximum recoverable volume it’s 5 sets, it means that your maximun gains would be between 3 and 5 sets (less than 3 would be inefficient) That’s the reason training with high frequencies during the week never will be so effective like lower frequencies with more effective training sessions

[@Russellviews]

I simply feel better with the longer rest periods, which is what exercise SHOULD do for you. Even if teh gains are slower with longer rest periods, I feel its worth it.

[@FlowHighPerformance1]

and there is nothing wrong with that 💪

[@iamcollinlam]

It depends on your objective of training : muscle growth & size or muscle strength & effectiveness. Human body is a complex structure and there is never a one-size-fits-all approach or formula.

[@FlowHighPerformance1]

definitely. This video was more in the context of hypertrophy training 👍

[@LN-Lifer]

I don't ever feel like I train enough. I go to failure on every set (usually like 10-8-6 reps each) but I no longer feel any pain or fatigue after a workout so I always feel like I can go again not long after. But I got a belly to work on so I just do cardio on my "rest day"

[@shivanshgarg2687]

sameeee

[@ojassahu6282]

Train one muscle only per day. Use lighter weights and more reps with absolutely correct form. 6-7 exercises per muscle. There's no way you could go wrong!💪🏻

[@jacobblack666]

@@ojassahu6282 bullshit

[@LN-Lifer]

@@ojassahu6282 Thanks I'll give it a try

[@samsara5282]

Similar story here, only been at it a few weeks though but getting results. I dont get sore anymore but my last set is always a drop set to complete exhaustion. Seems to work 💪

[@siryusmusic]

i tried a lot, upper lower split with one rest day in between works great for me. so i can go hard in every workout. but it doesnt fit into one week, the concept of fitting a workout routine into a 7 day cycle is only a convenience thing anyway.

[@DennisNowland]

Just listen to your body. You don't need somebody to tell you to put a coat on when it's cold outside do you?

[@FlowHighPerformance1]

I agree. Each individual can use internal feedback to make an I formed decision 👍

[@HURTSWHENIPEE310]

What about tendon recuperation?

[@FlowHighPerformance1]

Not sure about the exact science behind this. But practically speaking, if your joints / connective tissue feel irritated, then give yourself more recovery between sessions 👍

[@gmo709]

Not just volumes but intensity determines recovery time needed.

[@FlowHighPerformance1]

true

[@darkfury3914]

if you train till failiure at list weight 2 day at minimum 3-4 day recommended some need even 5 days if you are new in workout

[@sabrinae.6361]

I think it depends on genetics

[@FlowHighPerformance1]

Yes, I'd say genetics would play a role too 👍

[@lgjm5562]

Filthy casual here. I group my training as: Day 1 push Day 2 pull Day 3 extra cardio Day 4 procrastinate

[@AS-pug]

I don’t know about all the science and stuff but I just do it again on the 3rd day. Hit the same ones twice a week with only 1 intense session a week on that same muscle

[@michaelkingsbury4305]

I'm 61 and break up my hybrid cali routine into 2x/week for new variations, 3 for established ones. I'll reverse that when I can't advance anymore, sometime in my 70s I hope.

[@SilverHand-fu1jn]

I just started lifting for 1month for me my sore muscle heal in 72hrs. Yes exactly around this time period. On the 48hour i would still feel abit but will be gone on the 72hr aka my next training session

[@Topsiekku]

72 minimum If you've been training really wellAnd depending on the intensity of the workout, sometimes 7 days

[@rubiccube8953]

Initial allow 72 hr , 2 training sessions a week. Then progress to 3 sessions 48hr . Up weight on third session allow 72 hr to next session . Mon , Wed, Fri training. I’ve done many weeks at 6 consecutive days double volume. When I returned to 3 day a week training my strength increased rapidly.

[@steelphantom9105]

Are you training full body or some type of split?

[@rubiccube8953]

@@steelphantom9105 Full body . I believe the body repair system ups it game the more your train that only shows itself after you rest. Plus it’s good to keep to a routine, blood flowing , lymph glands and hormonal glands active. It’s a bit of an art if you don’t use it you lose it. But if you abuse it you can lose it.

[@steelphantom9105]

@@rubiccube8953 Thanks for your reply and great information?

[@mastermuffin3950]

i cant workout sooner than 3 days between push pull or legs im physically too sore and i perform less, some smaller muscles like calfs or biceps ill train more frequently tho

[@pro-non9887]

I train one muscle part to extreme failure and wait like a week to recover 🤣🤣🤣🤣

[@BimmerWon]

I do two days on, one day off. First day I do half my weightlifting workout, second day I do the other half. Each weightlifting session is followed by a half hour of cardio. On the third day I just chill and do nothing.

[@zerrodefex]

I hear of some guys who do all of their compounds one day, all of their isolations the next day, then rest.

[@ejhockey]

After 25 years of lifting and experimenting, this is exactly what I’ve settled on too. Two days on, one day off, splitting the lifts between the on days. This also allows 72 hours of rest for each muscle, which seems optimal.

[@rolandomota7771]

I find that after i work out hard one day and then do a much lighter work out the next day when im sore it eases the tension and speeds up my recovery. Sometimes making it go away.

[@Linknelson]

Push/ pull 3 exercises, accompanied with arms day 1 legs day 2, then 2 days off shoulders arms day 5, then legs again day 6 and repeat after 2 more days off. That is what I’ve come to like most and respond best too. I’m in my early 30s and have done all types of splits and this is what has worked best for me. Really every body is different and you really do have to listen to your body. My leg days I’ll do 3 - 4 exercises as well usually start off with leg curl then extensions 4 sets, last a drop. Then I’ll move to leg press do 4 sets then drop and finish with squats . The next leg sesh I’ll just switch the exercises around, try it out.

[@grimu8844]

is it ok to squat last? you don't feel tired?

[@jacobdebernardi4385]

It seems that if a new exercise makes me sore that is a great indicator that there are gains to be had if I keep at it after I get through the DOMS phase. Then protein synthesis can start to build muscle instead of repairing the DOMS. Just a theory.

[@FlowHighPerformance1]

Possibly 🤔

[@redpillbulgaria-v2.063]

In the army we used to do the SAME exercises EVERY DAY and somehow the body adjusted. People who do manual labor have to do the same thing over and over again and again their bodies adjust and those people are usually in a better shape than the average office worker. IMHO the intensity is what matters the most... If you have a very heavy workout session and the next day you can hardly move, it's probably a good idea to wait a few days... Age is also a huge factor as I myself can confirm... Over 50 is probably a wise idea to wait AT LEAST 48 before you hit the same muscle group. What works best for me is split muscle group exercises distributed throughout the week. Let's say: Monday: Biceps/Triceps Tuesday: Legs Wednesday: Shoulders, Back Chest Thursday Off and then repeat with slight variations of this routine. Sometimes I may leave an extra day off after the "Legs day" session As many people have said. Just listen to your body. We are all different and especially with age we have to adapt..

[@krane15]

Of course it can adjust, but it was far from optimal.

[@FlowHighPerformance1]

Thanks for sharing 👍

[@garethbaus5471]

I have done manual labor, the relatively limited gains I got working hard for many hours a day every day were lower than what I get from training moderately hard for less than 2 hours every other day which really doesn't suggest that constant training is a good way to increase strength. Constant training does seem to be good at building endurance and mental toughness though.

[@XAVIER-on4yv]

Bingo , i do physical work and hit the gym before work , body is well adapted and stronger

[@redpillbulgaria-v2.063]

@@XAVIER-on4yv Good for you... How old are you if you don't mind me ask???

[@thephapster]

just train again when you're not sore

[@alphaproducts-lg3io]

My legs have been resting for like 2 years

[@FlowHighPerformance1]

🤣

[@MariamTalks]

This is really helpful. I just started training and I'm trying to give my body enough time to rest.finding myself exhausted after workouts not resting enough. Cheers

[@Ramon314]

Sleep is also a very important metric here

[@FlowHighPerformance1]

true, good point 👍

[@STapia-hf7vp]

If you train hard to failure on the majority of sets it may take longer.

[@ZimCrusher]

As awesome as this science is, I tend to follow the 'Brick Layer' mentality. A brink layer is not allowed to rest 48 hours between 'workouts'. They need to work every day, and carry a certain amount randomly. Their body adapts to the stress, and within a certain time, you could ask them, and any point in the day "Hey. Carry this." and they can do it, without saying "Oh.. this is my recovery day."

[@FlowHighPerformance1]

true, you body will likely adapt to a stress. Although I wouldn't say lifting is like bricklaying, since carrying bricks doesn't stress the working muscles anywhere close to failure

[@enderwiggins8483]

How about 30 to 40 sets per muscle group 3x per week. Quit being sissies, eat right and get 6 hours sleep a night and you will recover just fine.

[@FlowHighPerformance1]

🤔

[@thunkjunk]

Everyone is looking for a magical formula, a "correct" number of sets, a "scientifically" determined way of working out. All pseudoscience. There is no such thing and everyone is different. Develop a hypothesis, go to the gym and start trying things, keep track of your results and you'll actually be doing science.

[@abaddonmorningstar8871]

There's a lot of factors that go into this. Individual conditioning and programming. Diet. Recovery conditions (how stable/calm the environment is. Do you work a lot. If so. How active is your job/stressful) And ultimately comes down to. What do you got going on. Truly. No bullshit.

[@FlowHighPerformance1]

yes, these factors should all be taken into consideration

[@epaminon6196]

I think unless you're a pro, training a muscle group 2 times a week is sufficient. That would equate to 84 hours between training sessions.

[@FlowHighPerformance1]

yes, that is a good general recommendation 👍

[@mahra9984]

But sometimes my muscles can stay sore for almost 5 days. Especially chest and legs. I train them once per week.

[@PhiyackYuh]

It depends on the goal. Lifting is also a skill. There are people who likes to push themselves within reason and that mindset also has a carry over in other aspects of life to strive to be better. Some people train for aesthetics, some for general health, some for skills and some for performance.

[@dragan176]

@@mahra9984 You can still train a sore muscle

[@mahra9984]

@@dragan176 couldn't that cause injury and limit hypertrophy? When the muscle is sore it means it's still recovering.

[@dorderre]

Are there any recommendations about the number of sets and repetitions for a certain workout per session? Usually I do three sets with twelve reps each at a certain weight. When I manage this much in three consecutive training sessions (and feel good about my performance) I raise the weight a bit and try to get to 3x12 again etc. I'm still pretty much a beginner. I've been working out for abt 1.5 years now, but most of the time i didn't take it as seriously as I probably should, training abt once or twice a week and constantly finding excuses not to go xD. Then since the start of this year I changed it up a bit. I now have basically two training sessions, each with its own set of workouts, and those two sessions alternate every 1.5 days. That means one session is in the morning, the other the next day in the evening, then a day off , then again morning, evening, day off. Result is, I do the same set of workouts every three days - with more or less constantly rising weights. And I think it finally starts to show. It's still slow, probably due to a lack of discipline in my food plan xD. Goal is to increase strength (and to a lesser extent to lose weight, but that's what I go running for).

[@FlowHighPerformance1]

This video will help with rep ranges kzbin.info/www/bejne/rn6phq2Ona2Wj6M This video will help with sets kzbin.info/www/bejne/Z2fSiqeHl6ybp5Y

[@dorderre]

@@FlowHighPerformance1 thank you :)

[@herbertvonsauerkrautunterh2513]

Look at people doing hard physical labor daily in their job. Not much rest time..

[@FlowHighPerformance1]

True. However, recovering enough to perform work is different from what we should do to maximise muscle growth

[@SuperMerlot]

3 days providing you hit the muscles hard and do not feel excessive wear of ligaments and joints. In those rest days you should do flexibility and mobility training for important parts like the shoulders besides optimizing nutrition and quality sleep.

[@philmcrackinnow]

If you’re advanced, then you can maintain everything you’ve built over the years by only hitting every muscle once per week. This allows you to focus on bringing up lagging muscle groups.

[@Deffine]

0:13 Bruh, nobody is saying that. It completely depends on how hard you actually trained, how much micro tear, how much metabolic intensity you trained with, how much you taxed your nervous system. I can tell you something, i can have you feeling sore in your legs for a week just by doing body weight explosive jumping squats at extreme metabolic intensity. The kind of intensity where your kidneys might get burned and you end up in hospital. And its not even about volume. If you have enough explosive rest pause sets, it will be extremely taxing to your system and you will be sore for a week.

[@natedaisy7752]

Dude that's your opinion it doesn't mean they are not saying that

[@ventureted]

Training a fatigued muscle is a fast track to injury.

[@FlowHighPerformance1]

I'd say training fatigued joints/connective tissue is more of an issue than the muscle itself

[@ventureted]

@@FlowHighPerformance1 yessir, I agree with that.

[@TrueBlade-1889]

When I was 20-35 it took 24 hours for pain to kick in. ....In your 60s it takes 48. So bare that in mind.

[@zazugee]

is it just me of i'm seeing a different picture from the 1st study, it seem to me that the reason biceps get no or negative growth was because of overtraining, it's easier to overtrain biceps than to overtrain quads the recovery time is related to the amount of stress, also even if the group 6 train 6 times per week but the exercise is done only 2 times a week, so the muscles get a 2 days rest, even if we say we train chest for example with different exercises, but we are maybe recruiting different fibers or maybe the volume wasn't enough to train to failure hence training another day won't cause overtaining but i think training less days is better for economy, but well, most gyms have a monthly subscription were you can attend everyday.

[@FlowHighPerformance1]

This is possible, but I think that we would see at least a similar trend for the other muscles. This was a complete outlier which makes it hard to rely on. However, future research may find that the biceps respond better to lower frequencies 🤔

[@yco67]

If you spend thousands on supplemets this recovery time decreases dramatically.

[@FlowHighPerformance1]

depends what 'supplements'

[@rr4298]

This all changes 2 months into working out when your baseline for exhaustion goes way up . If your training opposing muscles your thickness and power goes way up but it takes a few months . A real study would need to begin 3 months into full body training then 2 weeks off and begin the study. After 40 years of training nothing matters to me until month 2-3 then shit gets real.

[@FlowHighPerformance1]

Yes, these recommendations should be adjusted based on experience/novelty 👍

[@ytsux9259]

My regimen that works best for me: 2-3 times for each body part per week. 10-12 sets of 10+ reps each time.

[@3mountains307]

One thing this video alluded to is changing up what is done creates better overall health of tissues involved. I suspect that is correct and fends off subconscious boredom or resentment as well. I say "resentment" because I began to feel that doing the same workouts over extended periods of time. Starting new routines feels good, and so does rotating back to other routines. This works for me, but I am not looking to look good, but to be very functional and strong, and keep the elixir of life, blood, flowing to all tissues. No blood, no life.

[@bacsivalaki8687]

Doesn't matter. Only matters the number of the sets per week. (no more than 10 each day)

[@backup3412]

What's your suggestion for someone who takes 1 rest day per week but by the end of the month he takes a one week rest before repeating the 1 rest day routine? And I'm talking about full body exercises

[@FlowHighPerformance1]

Thats sounds fine to me 👍

[@backup3412]

@@FlowHighPerformance1 then it's time to proceed

[@foxdogs1st]

I had been sick for 2 weeks with no training. I finally was about to train, I didn't see any decrease in strength. In fact I increase some lifts. Interesting? I believe it's more accumulative then just stating 48hrs... after a while it's possible the body may not be able to recover without more time off. I was working out 3x a week. The only noticeable change was in my cardio output. I've also notice skipping sessions was more detrimental then the 2 weeks off for some reason?

[@FlowHighPerformance1]

Yes, this could be an accumulation of fatigue like you mentioned. Also, you are specifically referring to short-term strength changes - which isnt directly correlated with muscle growth 🤔

[@seventhkeyomegasghost8233]

Had a similar occurrence, I was out of the gym for two weeks with a food poisoning, and my lifting and running were better than ever. Now that I'm back in the gym full time(5 days a week) my work outs are harder and harder.

[@foxdogs1st]

@@seventhkeyomegasghost8233 makes me think I workout too much. I'm trying to gain strength. After my first workout, I was more sore then normal and cardio horrible, but, I got one of those long lasting colds.

[@seventhkeyomegasghost8233]

@@foxdogs1st I don't know how old you are but it may be age. I know with me now that I just hit 40, my legs get tired at a drop of a dime. I typically run 3 to 4 miles(with in a certain time frame 3 miles in under 27mins or 4 miles in under 37 mins) before lifting and lately these last few days it's just been a chore.

[@foxdogs1st]

@@seventhkeyomegasghost8233 I'm 40 too

[@PayKay96]

I've changed from Push Pull Legs Push Pull Rest Rest to Push Pull Cardio Legs Push/Pull Rest Rest. I am doing a mixture of wheitghs and mainly advanced compound-calisthenics. Even if there's some part in me that wants to go back to two full Push and Pull days a week, I've to say that the second variation feels way more "healthy", I don't need to think about if I get enough rest for my muscles because I've definitely do and I've got more power in every session I do. Also, my joints and so on have more time to adapt - they also take longer than muscles need to adapt. And I am able to train for a longer period of time before getting the feel of needing a deload week. And still growing. So, maybe not what my ego wants, but definitely the more reasonable way.

[@FlowHighPerformance1]

Nice work, sounds like a solid routine 👍

[@firewalk312]

Yes, don't use the exact same muscle in the same movement patern too much, IF you can work around it. Other than that, just shoot for your goals and eliminate every bit of info revolving "rest" outof your head. You can only be the best when keeping it steady sharpening your focus and staying away from rest. That's how the best became the best. Day in day out, no restday allowed, you dig?!?!?! DISCLAIMER: this is a PRO-tip. Not a BRO-tip.

[@thebeast27]

Idk about you ppl but i do chest next day i do legs so i rest only on Tuesdays

[@donaldkasper8346]

Usually all urban myth garbage and presumptions. 24 hours is more than enough time for a muscle to recover, in fact, if you are tired for two hours after workout, don't work out in that 2 hours. If you are not tired and muscle is not sore then it is fine to exercise again, and if I have sore muscles, I do the workout again the next day at lower weight. Often, I can go right up to my weight of the previous day, so sitting around to babysit muscles isn't provably the answer. If I am still sore after working out the next day, then I just stop for that day. After several days, the soreness is gone and I had the benefit of working out those days. You gain strength by exercising, not by thinking about exercising when the moon is in proper alignment with mars.

[@henrytuttle]

2 very important factors aren't being considered. #1 It seems like there is no BENEFIT to training very frequently. I'd like to see a study showing that someone doing squats every other day is getting more benefit than someone doing squats twice a week with half the volume. #2 Injuries. Do people have more danger of injuries if they train more frequently.

[@FlowHighPerformance1]

I think frequency is beneficial up to a point. Once you train a muscle twice / week, going to 3x / week probably has less benefit, and even less so with 4x / week

[@adammac4960]

I used to do high volume high frequency 5-6 days a week PPL etc. I switched to Dorian’s blood and guts program but with my own exercises to suit me and I’ve had more progressive overload then I did at higher frequency. You don’t start to lose muscle until what 3-4 weeks without training? If your doing 5-6 days a week working the muscles twice three times a week and your not enhanced your at more risk of overtraining and hitting plateaus then you are if you make sure your muscle is fully rested before working it again. Record your progress and you will see if higher frequency higher volume suits you are lower frequency low volume suits you.

[@angelamartim8337]

Resistence training / Muscle protein synthesis.

[@colonalklink14]

If you risk poor recovery you are asking for injuries.

[@FlowHighPerformance1]

Possibly. However, I think that total weekly volume, exercise selection & technique will influence injury risk more so than recovery time between workouts 👍

[@chriswilson1968]

Depends on the muscle/exercise. Big compound movements you should wait at least 48-72 hours but say for shoulders you probably only have to wait 24-48 hours.

[@Ивасик-р3п]

Who the fuck said 48-72? Forearms recover every day or at least every other day. Arms recover every other day. Abs recover every other day. It can only be 72 hours for huge-ass muscles like quads, chest, lats etc.

[@FlowHighPerformance1]

I would say it is mediated by the volume & intensity that you trained the muscle with rather than the size of the muscle

[@kingwong8290]

DOM, differs from people to people, but usually it would be 2-3days, Go all out for a training then rest for a few days, you can keep track on what day it hurts the most for yourself and the next day it goes better, So U roughly have an idea how many days it will take you

[@humbaba_7730]

consistent soreness is also a sign of not being properly hydrated, lack of protein intake or lack of rest or all of the above. Ppl were always stronger than the current crop we have now because they HAD to be, we don’t have too. it’s a choice.. you can exert physical force everyday, stop whining about being sore, that insults our ancestors. 🙏🏼

[@FlowHighPerformance1]

Yes, in most cases soreness isn't a major issue 👍

[@JesusGarcia-cs9wl]

Not buying it. Recovery is the most important part of weight training. Especially if you're doing high intensity training. As far as this study. Give me five minutes. I'll find a different study that contradicts it.

[@FlowHighPerformance1]

feel free

[@ytsux9259]

I train every body part 2-3 times a week.

[@K.Marx48]

Then just do fullbody 2-3 times a week and done

[@Squirrel42300]

TLDR: cavemen and gorillas didn’t have science based lifting shit and you don’t either. Your body rewards you for pushing yourself

[@FlowHighPerformance1]

Yes, in most cases, training with more volume, intensity & frequency usually results in superior muscle growth

[@Zaen89]

Can I go ape shit on the hacksquat on monday and do it again on friday to grow outrageous quads?🦍 my diet consists of chicken, proteine pudding and winstrol cycles 💀🦵🦵

[@FlowHighPerformance1]

don't let me stop you