How Many Days Before You Can Train a Muscle Again?
Вставка
- Опубліковано 27 лип 2024
- TIMESTAMPS
00:00 Intro
00:21 General Adaptation Syndrome
01:14 Frequency
03:42 Recovery Times
09:52 Regional Muscle Stress
10:49 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/30363...
pubmed.ncbi.nlm.nih.gov/33634...
pubmed.ncbi.nlm.nih.gov/28965...
pubmed.ncbi.nlm.nih.gov/25739...
pubmed.ncbi.nlm.nih.gov/25647...
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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.
No, no. Overtraining won't do that.
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 👍
does it slow fruits too?
@RealSweetKid garbage form can also cause tendon injury
@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.
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
I have definitely noticed the psychological benefit of a lower-frequency approach too 👍
psychological aspect is so often overlooked. the best program is worthless if it frustrates/bores you in the long run
I agree! 🎉
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.
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.
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 💯💪🏽👍🏽
Cheers, glad to hear it 👍
Everyone is different. Age is a huge factor.
You have to find what works for you and it’s a process.
This is correct. Your program will constantly evolve with your age.
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
Welcome! Thanks for the recommendations, will definitely consider this for future content 👍
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.
@@billybigballssteubing2243 So what is it then?
@@billybigballssteubing2243 You're not really getting stronger you're just getting better? If you say so.
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
@@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.
@@krane15 you want to improve both mind-muscle connection and size. I think about them both when planning routines
I workout everyday for a couple hours a day, I might be overtraining but it’s the only place I’m not depressed 😂
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
@@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
Matthew Ch. 5 💪🙏
Sounds like you need to find other hobbies. Overtraining isn’t healthy.
@@BimmerWon yea but it makes the soul happy
Great video! Highly informative and comprehensive. Thanks for the amazing and helpful content. 💪👍🙏
no problem
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.
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.
Take 3 days off, and you'll get even stronger!
@@HURTSWHENIPEE310taking a couple of months off rn
Try 48 h and you will get even stronger
Try 72 hours and you will be stronger than strong.
This is the best channel in UA-cam, congrats
cheers 👍
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.
72h seems to be the sweet spot when training HARD.
agree bro
As an older lifter. I concur.
THIS!
And sleeping WELL😂
It is. At least for me
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.
This is a great summary 👍
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.
@@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.
@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.
@@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.
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
Yet another channel of EXCELLENCE! Bravo!
glad to hear it 👍
@@FlowHighPerformance1 and also you interact! woot :D
🥳
Solid video man! I prefer to do pretty high volume each muscle group twice a week. Then hiit or sprints on my rest day. Let’s get after it 💪🏻
Good stuff 👍
Fantastic summary of useful findings, thanks!
No problem 👍
I have level 2 strength & conditioning... We have covered most of the topics in your videos... But you explained it better with facts from scholars research... Thus, put your explanation more credibilities... Thanks for sharing...
Cheers, glad to hear it 👍
I love that you did this video because for 50 year old men like me I grew up on a dairy farm and had chores to do until it seemed like I was 25 years old even though I wasn't on the property anymore I was still doing chores first thing in the morning subconsciously not even realizing that I was basically reliving the previous 20 years of my life on the farm, fast forward into never working in an indoor job always being outdoors and working in an industry like veneer cut logging where you're really have to be strong 24/7 otherwise you're not going to be able to cut the mustard so to speak. To go into a weight training routine when we're used to straining our muscles 24/7
Yep, that are many occupations that require multiple consecutive days of strenuous exercise. Although we should also be aware that this isn't direct evidence that muscle growth adaptations will be maximised by doing so 💪
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
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
No, you're using overtrain way too liberally. Its much more serious and specific than that.
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 ua-cam.com/video/NoABJB5_wKM/v-deo.html
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.
El descanso es directamente proporcional a la intensidad del esfuerzo......!!! 💪
This video is great!
Cheers 👍
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.
is it ok to squat last? you don't feel tired?
Your videos are terrific!!
Please create one on seniors 60+ years old, what exercises are important and help to live to an active old age.
Thanks!! Mate!!
Glad you enjoy the videos! Will definitely consider this topic for future content 👍
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.
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.
@@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..
@@topnepCh. 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.
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.
@@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.
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.
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.
I swear I needed for quite a while
Thank you 🙏
Not just volumes but intensity determines recovery time needed.
true
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.
Important topic and very useful content. Would be great if age group info can be appended to the visuals - I'm sure the wide range of future audience would benefit from this.
Great suggestion. Will definitely consider this for future content where it is relevant 👍
Love your style of video. perfect format for me. I noticed an error at 6:10. The sentence "Experienced Lifters Seem To Recovery Faster" is a bit odd, maybe just use "Recover" or add "experiance" inbetween "To" and "Recovery". it's understandable but just wanted to mention :). Great work once again!
This should say 'recover' not 'recovery'. Good pickup 👍
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.
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..
Of course it can adjust, but it was far from optimal.
Thanks for sharing 👍
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.
Bingo , i do physical work and hit the gym before work , body is well adapted and stronger
@@XAVIER-on4yv Good for you... How old are you if you don't mind me ask???
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.
Nice work, sounds like a solid routine 👍
I like this approach of working out. Besides looking and feeling good, the whole point of exercising is to maintain a healthy lifestyle, especially when you get to your age of 50s - 60s. Working out should not frustrate you, but instead, you should look forward to it. Also, you do not want to end up with that old man (Bill Burr stand-up joke) face when you get old. 😂
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.
Thanks for the video. I'm a little twig who's just getting into a workout regimen. Your channel has been very helpful for me.
One thing I've been dealing with in these early days is how crazy sore I get. I feel like I can barely move for a few days after a workout lol. I know it gets better (I've been here before), but it is annoying to deal with in the meantime.
Yes, soreness should reduce over time. Maybe try training with a little less volume for a month or so so you can acclimate to the training. You can then increase volume when you no longer experience excessive soreness 👍
For now: reduce intensity, and focus on perfecting form. Don't go to failure.
what I found to be really helpful in speeding up recovery from soreness is massages, either by hand, foam roller or a massage gun. It will be uncomfortable but you will feel alot better afterwards, Keep your protein intake high and drink alot of water. Hopefully it helps you.
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.
I hear of some guys who do all of their compounds one day, all of their isolations the next day, then rest.
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.
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.
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 👍
@@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.
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).
I am getting better results the less frequently I train.
Now down to one squat day, push & pull, and deadlift per week.
Also down to just one set 5-10 reps to complete fail, plus warm ups.
It took me 40 years to discover Mike Mentzer, but we never had t’internet back then.
Glad to hear you have found a training style that suits you well 💪
So you’re doing push/legs/pull once a week? Can you share your full program with us?
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.
Are you training full body or some type of split?
@@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.
@@rubiccube8953 Thanks for your reply and great information?
Al this makes sense although there will be variations between individuals. One point I would make is that particularly with free weights, form can be sacrificed by some if the muscles targeted are not fully recovered. We all see some gym users who think they are exercising certain areas whereas in reality they are compensating by adopting other muscle groups.
yep, definitely individual variability. And yes, we always want to make sure we are maximally stressing the target muscle 👍
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.
yes, these factors should all be taken into consideration
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.
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.
😊😊😊😊😊😊
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.
I'm 69 and have been training regularly for a year. I perform 4-6 sets with 1RIR or 0RIR. My muscles, mostly bicep and tricep, experience soreness for four days. Chest and shoulder recover somewhat quicker.
My regimen that works best for me:
2-3 times for each body part per week.
10-12 sets of 10+ reps each time.
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.
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.
definitely. This video was more in the context of hypertrophy training 👍
Turns out I knew all this anyway, again nice.
It totally depends on how advanced is the person, sets, reps, tempo, rest, in what order etc etc. I think hypertrophy in tempo 3-1-1-0 for your ten rep max till you fall under 8 reps. Then you created overload. Then you wait about 48-72 hours till the next workout. And btw not only beginners have to take longer rest. If you are advanced you recruut alot more motorunits so you fatigue far more i think.
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.
I also find a higher frequency for arms beneficial 👍
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.
@@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!
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.
My arnold split.
Chest/back
Legs
Shoulder/arms
Off
Doing arms after or b4 chest/back is not good
Age, intensity and diet matters as much as anything.
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.
and there is nothing wrong with that 💪
Yeah I started just working out every other day. Seems to be pretty effective.
Good stuff 👍
I've been training every 72 hours and I've seen just as much progress if not more.
My guy using Sean Nalewayj's background music, great!
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
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.
what I'm doing - 3 days a week, what I learned - keep doing 3 days a week.
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"
sameeee
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!💪🏻
@@ojassahu6282 bullshit
@@ojassahu6282
Thanks
I'll give it a try
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 💪
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).
This video will help with rep ranges ua-cam.com/video/xMFUzXhHcYA/v-deo.html
This video will help with sets ua-cam.com/video/16oYtQbGhq4/v-deo.html
@@FlowHighPerformance1 thank you :)
72 minimum If you've been training really wellAnd depending on the intensity of the workout, sometimes 7 days
For me 24 hrs seems to be no problem. But I am a well experienced lifter. Most of the time intensity and volume is constantly high. However, I have experienced that it’s also dependent on my daily form. Sometimes, after already training for couple of days, e.g. 2 Weeks, in a row I have session where I can push more my limits. And sometimes, when I having rest during the weekdays and do my first workout on a Saturday, I feel fatigue and exhausted 🤷♂️
కండరాల శిక్షణ తర్వాత కోలుకోవడం శరీరం యొక్క సహజ సహకారంపై ఆధారపడి ఉంటుంది.
Another great video. So, it sounds like gains will be the same regardless of how much one spreads out or compresses a weekly routine? I.e., if I do X sets at Y weight per week, it doesn't matter whether I do X/3 sets three times per week vs. X/7 sets every day? Either approach should produce more or less the same end result in terms of muscle growth?
pretty much. Spreading the routine across more days per week MIGHT result in SLIGHTLY superior growth, but nothing major
I’m 58 train one muscle group a day over 6 days,one day off then repeat,I find this for me works as I have a good physic for my age as long as I keep on top of my diet
nice work 💪
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.
Great information as always. Can't find you on Twitter?
dont have a twitter account
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.
Possibly 🤔
Thanks!
no problem
People from a builders section has their own opinion as we can have x3 intensity mon - fri =) ..first two weeks is most hardest. Then you get on with it.
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
A study to see how seldom you have to train to get some gains would be interesting.
The same routine but one group does it every other day, another group does it every three days another every 4....etc.
Yes, this would be an interesting study. I have made a video on what is the least amount of training required for muscle growth ua-cam.com/video/8Nuw_fZrq6o/v-deo.html
I work out once a year and I can tell you there are very little gains.
There are studies on that. IIRC, once per week is enough to see some progress, and once every other week is enough to maintain 80% of what you already have.
@@Gn3rd what level were the participants at? It seems the more muscle you had means more training needed to maintain/gain.
@@bradturner7678 They were beginners.
I understand your worry that more training is needed to maintain a lot of muscle mass, but there's not really any literature to suggest that's the case.
Dr. Mike Israetel from Renaissance Periodization, in his hypertrophy guidelines, lays out maintenance volume for different muscle groups, and he has never talked about there being different levels of maintenance volume depending on how big you are.
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
one thing I feel like we should study is how long to rest. People say 2-3 minutes or even 1 min but I think it depends more on your heart rate. More fit people recover faster, their heart rate stabilize faster. so using heart rate maybe better indicator than a blanket generic time.
Here is a video on rest periods for muscle growth ua-cam.com/video/hPZbeV5_G58/v-deo.html
It would be interesting to see some research on individualising rest periods based on heart rate 🤔
It depends on the person and age, in my 20’s I worked out every 72 hours, I’m 46 know and my tendons can’t tolerate that anymore, I do once per week know, I’m 5’8 and 145 pounds at 10 percent body fat.
Hi Peter,
What are the consequences of working the muscle before it has been fully recovered.
Will this hinder muscle growth or maybe reduce the hypertrophic stimulus?
Good question. It is possible that it might inihib performance slightly. Although, I havent seen any solid evidence suggesting that this inhibits muscle growth 🤔
What do u mean?
I trains on daily basis 8 times each day until my muscles sore and would proceed to train even if its still sore
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
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.
Definitely agree with these points. Thanks for sharing 👍
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.
I currently perform three upper-body sessions per week, focusing on chest, shoulders, triceps, back, and biceps, with no more than 10 direct sets per muscle group per session. My routine includes four compound exercises: bench press, incline chest press, seated cable row, and lat pulldown. I have three concerns that I'd like your advice on:
1. Exercise Order and Detection of Overreaching: I understand that rotating the order of compound exercises across sessions is recommended (e.g., starting with bench press one session, then incline press the next). However, it seems that only after four sessions, where each compound exercise has started a session, can I effectively evaluate if I'm overreaching a muscle group. Is there a better way to structure the order of exercises to detect and prevent overreaching earlier?
2. Increasing Training Frequency: Given that each muscle group receives less than 10 sets per session, is it feasible to increase the frequency from three to six sessions per week while maintaining the same exercise setup? What factors should I consider to ensure this doesn't lead to overtraining?
3. Variation in Rep Ranges Across Sessions: If I start one session with the bench press doing 6-10 reps at a certain load, should the first exercise of the next session, whether it's another chest exercise or a different compound move, start with a different rep range, like 8-12 reps? How should I manage variations in rep ranges and loads across sessions to optimize muscle growth and recovery?
1. Very unlikely you are overreaching, I wouldn't worry about it
2. Yes you could do that, but it isn't necessary. You can also train the same muscle with more than 10 sessions per week
3. I recommend selecting rep ranges that work well for the exercise. You don't need to be too concerned about undulating between sessions/exercises
It sounds like muscle recovery is directly dependent on blood supply to the muscle vs amount of toxins and tissue damage generated by exercise. Based on that, I'd suspect that lack of noticeable soreness or weakness is a good marker of it's time/safe to work that muscle again. Or you could do muscle biopsies and run thousands of dollars in tests a couple times a week. /s.
BTW, probably because of their naturally decreased relative blood supply, tendons, LIGAMENTS, and bones take as long as 6 months to physically change/adapt to a new weight/stress. Muscles take very little time to adapt. Lifelong injuries can happen when failing to take this into account.
definitely a possibility 👍
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.
I do a two-day body split, two times per week, and take 3 days off (Friday - Sunday) to rest and recover. I also do progressive overload (2lbs to 5lbs) every three weeks. This routine may not work for everyone, but it works for me.
Nice work 👍
Thanks. I turned 69 last month. Because of my age, I do take it easy in the gym. I don’t push/pull very heavy; currently no more than the 25-35 kg (55-75 lbs) range. I’m not about getting big. My goal is just keeping fit.
I do train 2-3 days a week. Eating clean and don’t need to rush the process
I dont stick to a specific time frame, rather will wait until most soreness has gone
Does it work for you?
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.
Everyday is leg day for a boxer. I had cramps in my calves and thighs for a week. After that I feel like I can do heavy leg trainning everyday
sometimes rarely like a week but im lieing to myself because i could do active recovery, stretch or a different body part
Filthy casual here. I group my training as:
Day 1 push
Day 2 pull
Day 3 extra cardio
Day 4 procrastinate
It depends...
Train 3 times a week for 3 weeks... 1 week break, then repeat. Works best for me.
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
Keeping jacked is absolutely uncomfortable. I prefer working out for health and fitness. One must find what is effective and comfortable for them.
You need to accurately measure how many reps you can do to failure with a given weight. Record this and compare each week's training.
You forgot to at least mention overtraining (a possibility thereof) which may result from stressing muscles or tendons on a too frequent basis. Overtraining results in temporary or permanent muscle impairment unrelated to normal muscle soreness. Think Tennis Elbow injury, Golf Elbow injury or other types of joint injuries. I think this factor is the single most important factor why one should not train the same muscles+exercises on a 1x-daily or even 2x-daily basis. I have no studies supporting this, only own experience.
Please, research this for another video of yours, if you can. Your videos are great!
Yes, this is a possibility. However, I think that total weekly volume & technique are more important considerations here rather than muscle recovery times 🤔
@@FlowHighPerformance1 Nutrition as well. I also, quite surprisingly, found a correlation with outside temperature and also nightly room temperature. Less such injuries in warm spring/summer as opposed to autumn/winter.
true i do 2 days wait 2-3 days.my muscles stay better.in 58.feel same more strong.not need go heavier weights.coz i want good shape not balloon muscles
Last 20 weeks I've just listened to my body, on average 2 days after upper body bench/overhead, 3 days after deadlift/squats. I'm training for strength.
So are you training your upper and lower body every 5-6 days?
@Steel Phantom if I go to the gym on Monday and I train overhead press I'll not train a major body group or whatever till Wednesday. So Wednesday I'll do deadlift and usually wait till Saturday to hit bench and then back squat on Monday. In between those days I'll do like biceps, cardio and calisthenics type training. It's all a feel thing with this wave of training I'm doing atm, experimenting. The idea is to recover enough to attack the 4 major exercises (squat, deadlift, overhead press and bench) at max power, so these rest days seem to help recover almost to 100%. So it's more like 3ish times aweek, ive had weeks where it's been only twice lol cause I was so sore.
@@akumafuhen I see, it’s seems like you’re pretty much training your upper and lower body every 5 days but choose a different lift because of the overlap from those four main movements. What type of assistant exercises would you do for the four main movements and do you have a certain volume based on how you feel that day or do you have a set number of sets and reps? Thanks for your reply.
@Steel Phantom I'm doing the 5/3/1 program. Every set but the last one has a set rep amount, the last set allows you to push close to failure. I tend to stop 2 or 1 rep before I hit the wall. I pair a squat variation for 3 of the main lifts. So for overhead I do barbell split squats, for deadlift I do zerchers and for bench I do zombie squats. I run those as my warm before the main lifts. I also do alot of bottoms up kettlebell pressing as well as the bottoms up turkish get up I call it. Having the kettlebell in that position increases the need for you to have top tier mind muscle connection/control...otherwise it'll tip over. Had to dodge a 70lb kettlebell few days ago lol. On the in between days it's just bodyweight work like pullups push-ups sometimes I do farmer carries and also i do 20min runs as well, need that cardio . The intensity depends on the day and what exercise I have coming. But this is a more relaxed and slow training arc I'm experimenting with, with hopes of hitting new lifetime prs for the 4 main lifts by the end of it. I have 4 season to go roughly. Each season is 4weeks with a new season starting by increasing upper body my 5lbs and lower body by 10lbs.
@@akumafuhen Great information! Thanks for your reply.
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.
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.