1

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Muscle Recovery time

Answered on August 19, 2014
Created September 14, 2012 at 2:50 PM

I see a lot of talk about muscle recovery time and I need a little clarity on what that means exactly. Does that mean how soon you are able to workout after an intense workout? Or how long it take for your muscles to stop being sore from an intense training session?

I weight train 4x/week and rarely get sore the day or 2 after, but am doing intense workouts where I push myself and am definetly feeling the burn during & post workout. Does this mean I am recovering quickly or I am not working out hard enough?

(I am a female, 5'6, 130lbs)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 01:06 AM

Oh and the..."unless you go balls to the wall with the I in HIT"....is the ONLY way to do it right.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 01:02 AM

Read up on it if you like Body by Science, Drew Bayes, Ken Hutchins....plenty of good info out there. Like I said you "could" work out more often....that is if it gets you off. But, if your just trying to get stronger then you don't have to.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 12:59 AM

Depends on your goals. I can make progress every single week in every lift with this method. If more frequency does not relate to better strength gains why would I do it? Once a week is plenty for intermediate to advanced people. If your a beginner twice a week might work.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 12:59 AM

Depends on your goals. I can make progress every single week in every lift with this method. If more frequency does not relate to better strength gains why would I do it? Once a week is plenty.

9f54852ea376e8e416356f547611e052

(2957)

on September 14, 2012
at 11:43 PM

That's most likely not necessary, unless you go balls to the wall with the I in HIT. As CD mentioned, 24-72 hours is enough for muscles. CNS is another matter and can result in overtraining; and that's where the overall intensity comes in play.

Aff97e82eccef9d957abdd7317f72457

(180)

on September 14, 2012
at 04:04 PM

thank you CD, this was helpful. My curiosity came from people saying things like "I am not recovering quickly enough from my workouts" which is why I assumed that muscle soreness played a role in that.

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2 Answers

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3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 03:52 PM

Soreness DOES NOT EQUAL quality. Soreness is typically caused by lifting in a new way that triggers new muscles. Soreness has nothing to do with muscle recovery. If you experience acute soreness (the muscle burn you are talking about) then you are doing the workout right.

When people talk about muscle recovery they are typically talking about two things. First, the recovery between sets; Second, the amount of time necessary for the muscle fibers to heal post-workout.

The second type, which is what I assume you are asking, cannot be answered with a "one-size-fits-all" result. Many factors play into recovery:

  • Inflammation (steriods help (but don't do that), So does proper diet)
  • Rest -- are you sleeping enough? are you truly resting on non-lifting days
  • Stress levels
  • Diet -- are you getting enough protein
  • Genetics
  • Age
  • Experience/Routine/etc

So what is an approximate answer? anywhere from 24-72 hours for most people. If you are lifting 4 days a week, that is not a problem as long as you are doing different muscles on different days. Bench press on Monday, Squat on Tuesday and there will be no muscular interference.

Aff97e82eccef9d957abdd7317f72457

(180)

on September 14, 2012
at 04:04 PM

thank you CD, this was helpful. My curiosity came from people saying things like "I am not recovering quickly enough from my workouts" which is why I assumed that muscle soreness played a role in that.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 14, 2012
at 07:53 PM

I give my body at least a week between HIT workouts for full muscular recovery.

9f54852ea376e8e416356f547611e052

(2957)

on September 14, 2012
at 11:43 PM

That's most likely not necessary, unless you go balls to the wall with the I in HIT. As CD mentioned, 24-72 hours is enough for muscles. CNS is another matter and can result in overtraining; and that's where the overall intensity comes in play.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 12:59 AM

Depends on your goals. I can make progress every single week in every lift with this method. If more frequency does not relate to better strength gains why would I do it? Once a week is plenty.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 01:06 AM

Oh and the..."unless you go balls to the wall with the I in HIT"....is the ONLY way to do it right.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 01:02 AM

Read up on it if you like Body by Science, Drew Bayes, Ken Hutchins....plenty of good info out there. Like I said you "could" work out more often....that is if it gets you off. But, if your just trying to get stronger then you don't have to.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 15, 2012
at 12:59 AM

Depends on your goals. I can make progress every single week in every lift with this method. If more frequency does not relate to better strength gains why would I do it? Once a week is plenty for intermediate to advanced people. If your a beginner twice a week might work.

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