Hypertrophile saidI don't think it's possible to train a muscle group properly more than once per week. Especially if training for strength or size. This requires training to true failure. If you don't give that muscle group enough time to recover, your won't be able to meet the other requirement which is to add weight, or at least do more reps, on your next workout.
You typically only need 72 hours to recover, but I find that I am fully recovered in under 48 hours.
Hypertrophile saidOne natural bodybuilder I follow on YouTube
I promise you that if this person is legit bodybuilder sized, they are not "natural", at least not as the public typically understands that word. ;)
I recently tried doing an extra bicep workout and found that with only three days in between, the workout suffered. I may have to look at my split to see if adjusting that can help. But at my age I think I need the extra time.
I am interested to know more about recovery. Is there anything you're doing diet or supplement-wise to improve recovery ability? In addition to the ton of food I eat every day, including 3 or 4 protein shakes, I add BCAA's and Creatine, and lately I've been trying ZMA, which of the three seems to be the least effective. I'm also focusing on trying to get more sleep. Anything you recommend?
If the bodybuilder I'm referring to was using AAS, he could easily train more frequently than he does, and he would be a lot bigger than he is. I've followed him since he was a teen and his gains have been slow and steady, with no period of rapid growth I would associate with AAS, especially with the intensity level he maintains in the gym. He is big, no doubt, but doesn't have the mass to compete at the national level. I wouldn't be surprised however if he was what I would call an "OTC natural", meaning he probably also uses creatine, BCAA's, Glutamine, NO Boosters, etc.