Recovery time & active rest (after or between workouts)

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  Aug 21, 2008 12:05 AM GMT

  What is your strategy/how much time do you allow for muscle recovery time?
  
  On days off for muscle recovery, do you have a favorite "active rest" effort that allows for muscle growth & development?

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  Aug 22, 2008 2:11 AM GMT

  Muchmorethanmuscle said,Diligently munching on bon bons as I pass the day on my sofa while watching old reruns of Little House on the Prairie.

  
  
  Nice; bon-bons with half-pint. Get it?:
  
  I'm feeling like my muscles get to develop more if I take at least two days off before targeting that particular group again. I suppose recovery time is probably different for everyone though...this is why I wonder how so many of us have "weight train 5 days a week", etc. in our profiles. How do those muscles get time to recover properly for growth if they are worked more than 4 times a week? It's unlikely we are only working one or two muscle groups every other day so that a 5 day, etc. workout occurs: this has got me curious about time off for recovery & growth.
  
  

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  Aug 29, 2008 5:02 AM GMT

  Drink milk constantly

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  Sep 01, 2008 1:00 PM GMT

  I work with a program called max-ot from AST Sports science. Their regimen includes working each body part only once a week with weekends off. If this sounds a bit tame, let me add that the workouts can be quite intense, as they strive to maximize weight on each set.

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  Sep 09, 2008 4:05 AM GMT

  This is really interesting actually because not too many people mention recovery time very often. I can see where taking 4 days to nearly a week off of working a particular muscle group again could seriously be beneficial...including protein nourishment, etc. (like UCLA_Matta mentioned regarding milk). Of course as Muchmorethanmuscle added, certain muscle groups can be worked more frequently (not to exhaustion) based upon personal criteria. I'm guessing that Tullyman is not kidding either when he suggests a once-weekly excercise is intense: it's probably a real ass kicker.
  
  Pretty cool concept though that by waiting a bit longer between resistance training activities you could actually accomplish more than excercising same muscle groups more frequently.

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• D972
  
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  Sep 11, 2008 10:18 PM GMT

  I personally only work out 3 times a week, and the body parts are split into the following:
  
  Back/Biceps
  Chest/Triceps
  Shoulder/Traps
  Legs
  
  Abs get thrown in there.
  
  So its three of the above excercises at most once a week. However, we train the same body part Friday and the following Monday So the min rest (and its done intentionally by my workout partner) is two days. The Max depending on the muscle group might be 15 days.
  
  The workouts are so intense that they put a lot of stress on my central nervous system and I can not sleep at night.
  
  I am on ZMA, Velarian, and GABA and that seems to do the trick. I find these help me recover. They are all sleep aids with the exception of ZMA which is a special blend of minerals that promotes testosterone production naturally. Mondays I throw in some Melatonin to knock me out just in case.
  
  I have started integrating cardio on one of the off days (4 days) - So swimming takes place on Thursday if I'm not totally too sore to do cardio. My trainer, trains 5 days a week and rests two. I don't know how he does it.
  
  I find i have to take off once every two months or so for about 1 week. Or I burn out.
  

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• Blachboy
  
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  Sep 12, 2008 2:35 AM GMT

  I'm pretty new to this, but my first week was hell, definitely stretch alot more, before and during my strength training usually i don't really feel the aches and pains like i did that first week.
  
  I also work out 4 times a week, i try to do every other day, but sometime with my work schedule i have to do back to back workouts, i just work certain areas one day, for my 30 min strength exercise, and 30 cardio. Then the next work some of the same areas, but do some new areas as well.
  
  The steam room really helps.

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  Sep 12, 2008 2:58 PM GMT

  I agree with the post about all these guys doing weights 5x a week. Where's the recovery time? Personally, I work out more for fitness and health, so I do cardio every time I get the chance. Working 12 hour shifts in a busy ER, I don't actually work out on those days. The other days I always do cardio and then weights every other work out, which equates to about 2x a week. I'd prefer 3x/week.
  
  I'm moving to 4-10 hour shifts with the plan to work out before work, even if it's 30 mins of cardio, that allows me cardio and weights the other 3 days off.
  
  I've seen lots of defined muscular types who can't run. They spend their entire work out on weights and more weights. Cardiovascular fitness, not big muscles alone, will keep you fit and healthy.
  
  Great website!

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  Sep 14, 2008 7:26 PM GMT

  Wow I am getting some great ideas here; I like D972's breakdown of muscle groups that get worked out as scheduled. Flyguyrn brings up a good point also in that you are going to need time for work and other things so an adaptive schedule is ideal and occurs naturally as a result of other life events. Of course it probably works great to break these efforts up from time to time to encourage muscle growth by varying schedules and resistance as to avoid complacency. Cool that the "sometimes less is more" philosophy could be beneficial when good workouts are done between recovery, active rest and cardio with a frequency of perhaps 2-4 times in a 7 day period or so.

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  Sep 14, 2008 7:34 PM GMT

  I do 3 full-body workouts a week. The business about the muscles needing 48 hours to recover and grow is a myth. The greater danger is CNS burnout.
  
  I've done all kinds of split routines and the one-muscle-group--a-week routine and they don't seem as effective as 3 full-body workouts.

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  Sep 14, 2008 7:34 PM GMT

  I at least follow the 48 rule with the same muscle group, I almost never do cardio on the same day I workout. It is better in my opinion to do a run or whatever you fancy after a good night sleep. I also squat at home every other day mixing regular with good morning squats and do some pushups every day for the sole purpose to defeat my 13 year old nice..I am so going to own her..someday

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  Sep 14, 2008 8:18 PM GMT

  the question is HOW MUCH recovery time and there isn't agreement about that.

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  Sep 14, 2008 8:29 PM GMT

  can you explain why the 48 hour rule is a myth ? any reference ? Almost all people I know that train for years tell me to not overdo it 3x is enough. In any case if you train 3x a week you still do give your muscles a 48 break anyways... ? If you train hard and your sore imho it is not a great idea to hit the same muscles the next day again....

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  Sep 14, 2008 8:33 PM GMT

  Oy, my brain's not working. I meant more than 48 hours or waiting until the soreness passes. As always, I refer people here;
  
  http://www.hypertrophy-specific.com/hst_index.html
  
  

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  Sep 15, 2008 4:59 PM GMT

  Hi Bill,
  
  I've experimented with quite a few different routines over the past 16 years of my training and I've found a pretty sweet routine that really works for my body to allow enough rest. I have found that it works really well for my clients as well (I'm a Personal Trainer), once they have reached a somewhat advanced level.
  
  Day 1: Biceps/Back
  
  Day 2: Cardio/Core
  
  Day 3: Triceps/Chest
  
  Day 4: Cardio/Core
  
  Day 5: Shoulders/Legs (this is the killer day so you got to be sure you got enough sleep the night before!).
  
  You'll see this gives a day break between strength training days and allows groups of muscle to recover adequately.
  
  I also include some flexibility training and a bit of yoga to really allow my muscles to stretch and relax.
  
  Let me know what you find really works for you!

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  Sep 20, 2008 5:16 PM GMT

  Thanks Avdenturesam! I'll try that out 'cuz it could promote muscle growth and development through regular resistance training w/recovery time while allowing for a busy life/school/work schedule
  
  UPDATE 09/28/08: This really is working out well for me, Avdenturesam; I'm noticing that by not overworking muscles (cross-training "off day" groups while putting emphasis on target muscles) I can feel rebuild/recovery going on during active rest (I usually never felt this happening prior unless I went a few days having skipped workouts). I used to train-wreck my workouts into 3 day routines and often times would skip them due to lack of time or have to cut them short due to working late, etc. I'm biking around town for cardio with core and discovering that the shorter more intense 5 day workout schedule absolutely allows me to manage my time more, rest better and encourage me to not skip resistance training: life/work balance improving now.

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  Oct 13, 2008 8:17 AM GMT

  nice, I like to hear that! It took me a while to find out that the 1 day off between strength training was really what gave my body enough rest, I'm glad it's working for you too!
  
  Just remember to shock your body every once in a while....I have been doing this for a few years, and I just got a new routine which shakes this up for a few weeks and it's really shocking my system! So far the results are pretty sweet!

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