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post #1 of 21 (permalink) Old 08-03-2006, 10:08 PM Thread Starter
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4 day recovery?

I worked out a muscle group on Monday morning. Tuesday I was moderately
sore and Wednesday was a just a little bit sore.

No soreness today(Thursday), but still a little bit tight in the skin(a touch of growth
maybe).
I wanted to work this muscle group today, but I'm trying to figure out my recovery
time and the best recovery time for gains.

I have read that it can take 5-7 days for recovery.
I figure that a full 24 hours without soreness is a good indication that I can start
hitting that muscle group again. I'll get back on it Friday, so that will be a 4 day
recovery.

If I could recover in 3 days, then I could hit the muscle group twice a week. That
will be better to with my wokring schedule. I could work with a 3 and then a 4 day
recovery covering a 7 day week.

Anyone hitting the same muscle group hard twice a week(like 3 and 4 day recovery)?


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post #2 of 21 (permalink) Old 08-03-2006, 10:55 PM
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I never hit the same group twice in a week. Recovery time is key to gains.
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post #3 of 21 (permalink) Old 08-04-2006, 09:18 AM
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1 Muscle group 1 time a week..

Mon Chest Abs
Tues Back
Wed Off
Thurs Shoulder
Fri Arms Abs
Sat Legs
Sun Cardio
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post #4 of 21 (permalink) Old 08-04-2006, 09:33 AM
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If you are young and already in decent shape you can hit it again two or three times a week. If you are sore the next day though you are going to need some time.
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post #5 of 21 (permalink) Old 08-04-2006, 10:03 AM
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7 days between a muscle group if you are hitting it correctly/hard!
I sometimes have to take even longer, and it really sucks because I have OCD.
If you pickup your warm up weight and it doesn't feel right/easy, then you know you are overtraining.
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post #6 of 21 (permalink) Old 08-04-2006, 11:58 AM
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I worked legs on Tuesday, and I'm still limpin' around today. That's mainly becase I switched up my routine and hammered 'em pretty heavy. Other big factors in trecovery time are amount/quality of sleep, and nutrition. You heal and grow as you sleep, and the proper nutrients are needed for that repair. I have found Glutamine to be pretty good for minimizing soreness, when added to an already solid diet.

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post #7 of 21 (permalink) Old 08-04-2006, 12:21 PM
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might be a little gay for some of ya...

But I was talking to a buddy who used to lift pretty heavy, and he normally would go 72 hours between muscle groups, but on one of the in between days, he'd do Yoga, and said after a few weeks of the stretching, etc.. he noticed his reocovery time was less. This of course with good nutrition, and sleep as Aaron said above.
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post #8 of 21 (permalink) Old 08-04-2006, 12:37 PM
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Quote:
Originally Posted by The Big Matt
might be a little gay for some of ya...

But I was talking to a buddy who used to lift pretty heavy, and he normally would go 72 hours between muscle groups, but on one of the in between days, he'd do Yoga, and said after a few weeks of the stretching, etc.. he noticed his reocovery time was less. This of course with good nutrition, and sleep as Aaron said above.
Not gay at all, stretching helps with blood flow, and more importantly, it "squeezes the lactic acid out of the muscle tissues. Lactic acid build up being the number one cause of muscle soreness.

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post #9 of 21 (permalink) Old 08-04-2006, 12:58 PM
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i didn't mean the stretching, i meant "yoga"

I can't tell you how many guys hear yoga and think bulldykes in sweat pants
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post #10 of 21 (permalink) Old 08-04-2006, 01:16 PM
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yoga

I dare anyone of you to take a Bakram sp? Yoga class. I went once, it was intense.
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post #11 of 21 (permalink) Old 08-04-2006, 01:21 PM
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the chick i'm dating takes Hot Yoga. they turn off the a/c and actually have heaters in the room.

She wanted me to go with her, but I'm afraid as soon as I'm in a relaxing position, I'll be the guy that rips ass thru the entire class, and damn near shits himself.
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post #12 of 21 (permalink) Old 08-04-2006, 02:09 PM
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Quote:
Originally Posted by The Big Matt
i didn't mean the stretching, i meant "yoga"

I can't tell you how many guys hear yoga and think bulldykes in sweat pants

That's their problem. I think Jessica Simpson in lycra capris and a sports bra, with her ankles behind her head, it doesn't get any less gay than that.

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post #13 of 21 (permalink) Old 08-04-2006, 05:29 PM
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Quote:
Originally Posted by The Big Matt
the chick i'm dating takes Hot Yoga. they turn off the a/c and actually have heaters in the room.

She wanted me to go with her, but I'm afraid as soon as I'm in a relaxing position, I'll be the guy that rips ass thru the entire class, and damn near shits himself.
lol

It's not so bad. I went one time with a friend and at the place she went to, they turned off the A/C, or at least I think they did, I sweat more during that hour than I have ever had during an hour of weights lol. I was so flexible by the end that I could almost do the splits like I used to be able to do when I was 7 while in karate About 15 minutes after the session, total relaxation set in, slept like a baby that night

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post #14 of 21 (permalink) Old 08-04-2006, 07:18 PM
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Quote:
Originally Posted by The Raven
I worked legs on Tuesday, and I'm still limpin' around today. That's mainly becase I switched up my routine and hammered 'em pretty heavy. Other big factors in trecovery time are amount/quality of sleep, and nutrition. You heal and grow as you sleep, and the proper nutrients are needed for that repair. I have found Glutamine to be pretty good for minimizing soreness, when added to an already solid diet.
I hit mine on Wednesday and today my quads and hams were sore as helllllll..... it hurts to extend my legs and Im still walking like i got something up my ass.
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post #15 of 21 (permalink) Old 08-04-2006, 07:51 PM
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What's the point of "HOT Yoga"? You're dehydrating your muscles then stretching them. I don't see how that's beneficial in any way.
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post #16 of 21 (permalink) Old 08-05-2006, 11:28 AM
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the only muscle group i do twice a week is Bi's because my guns need the work and well, they responde to it.

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post #17 of 21 (permalink) Old 08-05-2006, 02:29 PM
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Quote:
Originally Posted by White_lightning
the only muscle group i do twice a week is Bi's because my guns need the work and well, they responde to it.
Chuck Norris is in the same boat kinda. He does legs two days a week. Of course, that's only because there are only 24 hours in one day.
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post #18 of 21 (permalink) Old 08-06-2006, 03:41 AM
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i was actually doing 2 body parts a week...on all muscle groups and saw the most gains...but i change my work out up about every month...or so.....so i dont do it long....just trick your body constantly.

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post #19 of 21 (permalink) Old 08-06-2006, 07:55 AM
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Quote:
Originally Posted by 93powerranger
i was actually doing 2 body parts a week...on all muscle groups and saw the most gains...but i change my work out up about every month...or so.....so i dont do it long....just trick your body constantly.
If you are using moderate to light weights. this works.. if you are truely pounding the crap out of your body and giving it 100%, you cant put the same in tensity in twice a week

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post #20 of 21 (permalink) Old 08-06-2006, 10:37 AM
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Quote:
Originally Posted by White_lightning
If you are using moderate to light weights. this works.. if you are truely pounding the crap out of your body and giving it 100%, you cant put the same in tensity in twice a week
Sure you can, you just need a little recovery enhancing fluids
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post #21 of 21 (permalink) Old 08-09-2006, 09:01 PM
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I only hit each muscle once a week because it often gets hit again as a secondary group. For example: Bi's on Sunday then back on Wednesday.

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