So I was wondering what everyone thinks about the right number of recovery days in relation to a lifting schedule. Obviously there are a number of different opinions on the subject and I find it a pretty interesting debate.

For instance, do you think that training a particular muscle group once a week and then resting til the same day the next week is correct or do you feel that your muscles do not need that amount of recovery time and try double up on a particular muscle group in a week.

I'm not really so much looking for advice here. I just want to hear some opions and see what people think. Thanks!

Depends on the program, the intensity, your genetics, the amount of muscle you currently have, your age, how much stretching you do, what the rest of your day is like.....and most importantly, your nutrition.

my current program has me doing an upper/lower split 2x /week (mon,tues, off, thursday, friday, off, off) incorporating low reps one week( 3 rep range) , high reps (12 rep range) the next and the 8 rep range the final week and then repeat.

I could easily change to mon, off, wed, off, friday, off, sunday if I needed more perceived rest. My personal scedule works best in the work week.

Going from low reps, high intensity to grinding out high reps the next is fun, yeah that's it fun. I kinda dread that middle week because I'm usually huffin' and puffin' like a runaway locomotive.


do you think that training a particular muscle group once a week and then resting til the same day the next week is correct

No easy answer....if it's a high volume program or a really high intensity program (single pull training)....you might need a whole week.

Totally individual thing. :)

Totally individual thing. :)
Gordo is correct here.

You've got to figure out what your body best responds to. For me? Major muscle groups can be done in as short as five day cycles or up to 9 days and still respond well. For small groups, I can train them every third day and see great results. Small muscle groups don't respond well, for me personally, unless they're trained more frequently. Some other groups still can be worked every day, or every 1~2 days if I hit them hard (abs, lower back mainly) and they do great, or I can do them 1~2 times a week and still improve.

Time and meticulous tracking of your workouts are what will teach you this. Our opinions matter little as your body is purely your domain to discover.

-R

Agreed with everybody above. I've done from 24 hours to 10 days.
Happy Hurtin' :tu:

48 hours with no exercise. All exercise has a systemic effect, If you work arms one day and legs the next. Your system felt the effects of the exercise. So I space my exercise with at least 48 hours.

It's definitely individual. Recuperative ability varies from person to person and can improve greatly in an indivdual over time. I would say that someone regularly training to failure needs more time. A solid 48 hrs between workouts, no doubt. Other methods of training and you can workout back-to-back days. Advanced trainees can even work the same muscle group two days in a row or the same day with different parameters. I believe Chicanerous is doing an advanced squatting program with extremly frequent squatting.

I disagree that there is a fixed recovery rate (48 hours).

It depends on more than muscle recovery time also. The CNS is just as important as muscle.

People I know have done the 5BX program (bodyweight ex's) which is designed to be done daily and gotten impressive physiques.

Many cardio programs can be done daily. Especially LISS.

Some split programs have you working consecutive days, and although you may be targetting different muscles, you still have to pick the weight up with the arms you were using the day before.

Trainers like Mentzer and Sisco have you lifting every couple of days to start with, then when you get to the heavy stuff it could be a week or more between workouts.

In fact that's why many people go to a split...to work the bodypart once per week.

After being under the impression that HIT was done 2 or 3 times a week fullbody, I noticed that at BodyBuilding.com they have HIT workouts ad infinitum that incorporate the split principle.

It may interest some to know that neither Mentzer nor Viator were strictly HIT back in the day. In fact both of them were at one time Weider devotees. Viator especially.

As a general rule of thumb, the 48 hour rule has a lot going for it but it's readily bendable.

Agreed with everybody above. I've done from 24 hours to 10 days.
Happy Hurtin' :tu:
Same here Walt.

Totally individual, there is no answer.

That is all.

For me I schedule my workouts around my time and what I feel is best for me, for instance, I prefer my weekends free to do what I wish and relax. I also like one day out of the business week to do nothing but recuperate/recover (I've tried a 5 day split and couldn't handle it).. so I use a 4 day split (Legs, Chest/Back, Shoulders/Abs, rest, Biceps/Triceps, rest, rest).