I was wondering about how long it takes for muscle to recover? Ive been weight lifting for a couple months now and some of muscle start disipating a little bit between 7 day intervals, mostly chest. To certain muscle take shorter to recover than others or are workout days spread to far?
I do 3 different lifting techniques every week and switch it up with 4 sets and a warmup set.
Chest/tricep is sunday
Bicep/forearm are tuesday
Traps/abs are thursday
Back/shoulders are saturday
Any insight would be appreciated
Muscle recovery time
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Goodfortitude
- STARTING OUT
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- Joined: Sun Jul 04, 2010 2:51 pm
Re: Muscle recovery time
Hey Smuggles,
There are a few things going on here. First, I don't see anything particularly bad about your rest times. However, you have to keep in mind that there are several factors that go into muscle recovery. And, all of them should be taken into consideration! Just to name a few, diet and nutrition, rest time, type of workouts and intensity of each, especially intensity, the muscle groups trained, whether you use steroids, etc, etc... So, with your routine, especially if you are fairly new to lifting regularly, you just may be overtaxing certain muscle groups. For instance, if you do shoulders really hard on Saturday, it may likely impede on your chest work on Sunday, particularly where the anterior deltoids play in. Other than that, you are likely to know best which of the various factors you may be neglecting in your daily living and routine.
To answer your questions, yes, some groups tend to recover more quickly if they are groups that we all naturally use more often on a daily basis, such as the biceps and calves for example. However, they are frequently trained in about the same fashion as the other groups. And, it is generally recommended to give at least 48 hours to recovery time. The most I've heard of is a 7 to 9 day recovery time. 7 to 9 days may be necessary for a particularly high intensity workout with many heavy sets with the same muscle group/s. But, typically, I personally recommend at least 72 hours between workouts, of the same muscles, to help facilitate optimal performance. Just depends, again on a variety of factors that you, personally, control.
You didn't do too bad of a job with keeping the muscle groups spread out and I don't see that you're particularly over-training anything. But, if it were me, I'd probably move shoulder work out away from chest day, or I'd just do it right after chest workout on the same day. And, then just do calves or something on back day. Also, you might find that you'd have better luck on recovery if you'd just go to a 3 day workout week instead of 4...
Lastly, (unless for some reason you are unable to perform them) you don't want to neglect your leg training, even if you're doing another activity or sport with them already. You want 1 day per week for leg training minimum.
good luck and happy training (I put on some Pettidee, personally
)
Jerry Pitman
aka Goodfortitude
There are a few things going on here. First, I don't see anything particularly bad about your rest times. However, you have to keep in mind that there are several factors that go into muscle recovery. And, all of them should be taken into consideration! Just to name a few, diet and nutrition, rest time, type of workouts and intensity of each, especially intensity, the muscle groups trained, whether you use steroids, etc, etc... So, with your routine, especially if you are fairly new to lifting regularly, you just may be overtaxing certain muscle groups. For instance, if you do shoulders really hard on Saturday, it may likely impede on your chest work on Sunday, particularly where the anterior deltoids play in. Other than that, you are likely to know best which of the various factors you may be neglecting in your daily living and routine.
To answer your questions, yes, some groups tend to recover more quickly if they are groups that we all naturally use more often on a daily basis, such as the biceps and calves for example. However, they are frequently trained in about the same fashion as the other groups. And, it is generally recommended to give at least 48 hours to recovery time. The most I've heard of is a 7 to 9 day recovery time. 7 to 9 days may be necessary for a particularly high intensity workout with many heavy sets with the same muscle group/s. But, typically, I personally recommend at least 72 hours between workouts, of the same muscles, to help facilitate optimal performance. Just depends, again on a variety of factors that you, personally, control.
You didn't do too bad of a job with keeping the muscle groups spread out and I don't see that you're particularly over-training anything. But, if it were me, I'd probably move shoulder work out away from chest day, or I'd just do it right after chest workout on the same day. And, then just do calves or something on back day. Also, you might find that you'd have better luck on recovery if you'd just go to a 3 day workout week instead of 4...
Lastly, (unless for some reason you are unable to perform them) you don't want to neglect your leg training, even if you're doing another activity or sport with them already. You want 1 day per week for leg training minimum.
good luck and happy training (I put on some Pettidee, personally
)Jerry Pitman
aka Goodfortitude
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Smuggles908
- STARTING OUT
- Posts: 6
- Joined: Sun Jul 18, 2010 9:02 am
Re: Muscle recovery time
Thanks for the feedback, I really appreciate it. I agree with your imput on switching chest/trap with shoulder/back as I couldnt lift much with chest with sore shoulders, and to make it worse I did triceps before I did chest on sunday so I didnt get much of a chest workout in.
Your saying I should atleast give a 3day rest time for muscle recovery? A friend of mine at the gym I occasionaly workout with said to start working out the muscle a day after its done being sore, is this true? Im trying to gain as much muscle, as fast as possible.
Your saying I should atleast give a 3day rest time for muscle recovery? A friend of mine at the gym I occasionaly workout with said to start working out the muscle a day after its done being sore, is this true? Im trying to gain as much muscle, as fast as possible.
Re: Muscle recovery time
If you want to put on muscle, please, train your legs.
Heavy squats do more than just give you big legs.
Heavy squats do more than just give you big legs.