time duration for muscles to rest?

  • Posted by a hidden member.
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    Jun 27, 2009 7:36 AM GMT
    hey rj

    i know that muscles need downtime so that they can recover from a workout, but how much time should i give a certain muscle group before i work it out again?

    for example, lets say i do a heavy arm workout one day.. how many days should i wait before i go back to arms again?
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    Jun 27, 2009 7:50 AM GMT
    depends on what your goals are..

    if you are looking to main outright size, its generally accepted that you wait upto about a week (7 days) max, however, depending on who you talk too, 4 days might be enough, 5 days, 6 days so on and so on, if you are new however, longer period to recover, doing weights ten years far far shorter recovery and is related to each muscle group you work out.

    Strength, well, right now, I'm doing squats three days a week (I don't care about size right now) along with dead lifts, presses, pushups and all that multiple times per week

    then of course there is endurance, speed, blah blah blah.....

    if your more specific about your goals then you can get more exact answers

    (Edited to make my self abundantly bloody clear for people)
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    Jun 27, 2009 12:26 PM GMT
    the muscles need to recover, but that depends on your age and your individual body. I´ve not heard 7 days recommended and it´s certainly longer than almost anyone does, but I guess that would be the idea behind that long: total and complete adaptation. At least have a whole day off between repeats, which is the idea behind spilts. If you are going to do splits the best really for recovery is upper body/lower body as that means you actually CAN recover. I leave at least 48 hours. That works for me for now.
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    Jun 27, 2009 7:08 PM GMT
    Thrity-six hours is considered min. recovery time for strength training. Typically 48 is the set standard though. If you are doing heavy deadlifts, olympic lifts, or intense plyometrics you may even need more time. If you are still sore and/or notice a decrese in performance those are good signs you are not fully recovered. Remember it is during recovery that your body adapts to the training effect. Seven days does seem to be a bit long. Only time I think someone might need anywhere near seven day would be after a intentse competition or performace. Even then I would think a day or two of active recoverty during the week after the event would be more effective compared to complete 7-days rest. Where did you read/hear about needing 7-days recovery?
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    Jun 27, 2009 9:30 PM GMT
    I work out 6x per week, and a 4 day routine. Translated, that is a 5+ day in between a major muscle.
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    Jul 01, 2009 9:13 PM GMT
    on this related topic I can't get a straight answer on different groups of muscles being different in regard to recovery.

    i.e. "do abs everyday" or "abs are just like the others and need 2/3/4 days [number of days depending who you ask and/or objectives]"
    Then throw in some who say "& calves everyday too"
  • TexanMan82

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    Jul 01, 2009 11:11 PM GMT
    Why would you have a heavy arm day?

    And to answer your question, 3-5 days i fine.
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    Jul 02, 2009 4:30 AM GMT
    I wait 48 hours.
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    Jul 02, 2009 4:32 AM GMT
    _chuck_ saidon this related topic I can't get a straight answer on different groups of muscles being different in regard to recovery.

    i.e. "do abs everyday" or "abs are just like the others and need 2/3/4 days [number of days depending who you ask and/or objectives]"
    Then throw in some who say "& calves everyday too"


    Abs are an odd topic and everyone has there opinion, your abs or, more specifically, your core, works all day, every day, so, people think that working them hard during every workout is the way to go..

    Recovery periods depend on a few factors, how much muscle is activated (squats, dead lifts, lunges) all activate large groups of muscles for the main exercise and also require lots of other muscles to activate during different times to keep you upright and stable, so, you need a longer recovery period..

    other movements, say, bicep curl, use far less muscles and so, much shorter recovery period..

    I read an interesting artical on t-nation ages ago about recovery, both after a workout and during.. might want to search there
    http://www.t-nation.com/

    it is a site about body building however lots of info still applies