How Long Should You Wait to Train a Muscle Again?
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- It's often said muscles take 48-72 hours to recover from a training session. But must we always wait this duration if the aim to muscle hypertrophy and strength?
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0:00 Intro
0:51 Part I: 24 Hours vs 48-72 Hours of Rest
2:45 Part II: Training Frequency Science
4:59 Part III: Fatigue & Recovery
8:16 Part IV: Summary
References:
Yang et al. - www.frontiersin.org/articles/...
Carvalho et al. - pubmed.ncbi.nlm.nih.gov/27682...
Zaroni et al. - pubmed.ncbi.nlm.nih.gov/31260...
Shepherd and Screen - onlinelibrary.wiley.com/doi/p...
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0:00 Intro
0:51 Part I: 24 Hours vs 48-72 Hours of Rest
2:45 Part II: Training Frequency Science
4:59 Part III: Fatigue & Recovery
8:16 Part IV: Summary
Hey Bro, can u do a Mike Mentzer dedicated video, like an analysis of his training program, thx man and great vid.
12 weeks and 7 weeks….trash science. It takes longer than this for natties to show anything substantial.
How old were these guys?
At this point I just listen to my body. My body gives me signs that I need to take it a little easier today, or if I can go hard.
Certainly a solid way to do things :)
fr had days when my leg was like “I know this day is my day, but take it 70% of what you usually do”.
That's how I've done it for over 50 years.
I've been weight training for about 58 years now. "More is not better." and sometimes "Less is more." holds true in many instances. It seems the most neglected aspect of many physical fitness routines is the "Mind-Body" connection. When I train, I'm not listening to music, thinking what I have to do later ... my focus is exclusively on what I am doing and how I am doing it. Stay in the moment for a lifetime of quality fitness training. Just ran across this channel. Liked and Subscribed.
Thanks for posting your experience, may you continue your workout for 58 more years and beyond your 100s!
Really well said, good job mate !
Exactly all you really need to do is breakdown the muscle then move to the next lift i see why they call it junk volume
Music HELPS me put in the energy, personally.
But I do get what you mean
Playing Flappy Bird on your mobile divice between sets also helps to get ready for the next one.
I think the big take away is that if you’re worried about losing gains from extra rest periods, don’t be. It’s worth experimenting with.
It's not like we're experimenting with drugs though, it's fitness, experiments are welcome to see what works for every person.
That's a great point, fear of losing muscle from not working out enough is there, but it shouldn't be. Lack of progress due to overtraining or even worse, loss of gains, is what must be feared. And it's not like in rest days the muscles are completely inactive
It takes about 2 weeks to start losing muscle almost no matter what you do anyway.
Right now I switched from daily to every other day training to training once every 4 days, as suggested by Mike Mentzer. This has brought amazing results for me. It’s nuts to think training less often brought better results but they did.
i was waiting for someone to mention Mike
i train once a week and have seen amazing results 🤷🏽♂️
@@sealedindictment it’s counterintuitive, but I’ve seen more gains from working out less but more intensely. I also have my life back-instead of spending countless hours in the gym.
@@mastermindrational1907 ditto!
Same here bro. It feels strange at first if you're used to training all the time but the gains are undeniable!
@@mastermindrational1907 One hour early in the day, plenty of time for everything else.
This is quite literally the MOST underrated fitness channel on the whole YT. Good luck for the future!
Thank you so much 😀
Its not underrated. This channel is amazing but the monotonous dialogue and lack of entertaining clips like memes make the videos boring.
@@Saffrone221 , agree. Videos kind monotonous and boring but i kinda glad they ara that way without random memes and gifs all over the place because it's personally cringe.
@@Saffrone221 I appreciate the feedback, I will continue to work on my voiceovers to try to make them sound better 🙏. I don't think I would like to have memes in the video per se, but I'll continue to try and improve the videos in various ways 😄
@@HouseofHypertrophy your videos are highly informative and well written. This is your own format, i think just keep doing it. You will draw a different type of audience, a much more educated and mature type of viewers. Your approach is more of a classroom based visual aid. Other channels likes to make the viewers feel like they are participating. Videos that uplift their spirit with humor and scenarios that both stimulate their curiosity and imagination.
Those close frequencies only held me back. Not until I went to training every 72 hours did I start to put on serious muscle.
Full body?
^?
Faz quantas séries por semana pra cada músculo?
Você vai até a fadiga em casa série?
I wouldn't call the 24 hour group that. It was really the 24h-120h group. Because after the three consecutive days, they then had 5 days of rest.
Exactly.
So I should have done a better job of being clearer, the main aim was to demonstrate if training muscles 24hours apart (at least on occasions during the week, not neccessarily everyday) is fine. But you're correct, in the first two studies 24-120h is a more accurate way to describe it 😄
Theres also the possibility/argument that the prolonged rest of 120 hrs after training the same muscles 3 days in a row was potentially the factor that led to greater adaptations... 🤔
@@sonnnovstrife1013 I was thinking the same, but even more than that, the three consecutive days created a greater overreach that was then recovered from with the 120 hr rest.
@@lildragon6415 yeah i thought that 2, or it could be a combination of both
Years ago, I used to train most days. Now, I only do about 2-3 days/week, but much more intensely with longer sessions. I notice more muscle growth for me with this second method.
This works for me as well. Workout hard twice a week with a strong focus on high protein intake on the rest day.
If I train less I get less or lose what I got I'm sticking too training more
@@ernest1576 it's all about whatever works for each person. It can equal out to being the same amount of volume throughout the week. Less days with higher intensity just works better for me and I've been gotten better gains this way. It's easier to cut out two hr blocks over a couple days instead of an hr every day
@@Gkiss3955 oh now it's all about what ever works for you why didn't they say that 20years ago
@@ernest1576They got more studies now. 😅
ive never gotten good results via increased frequency. I am highly trained, meaning i have trained for years and years and am generally, seemingly , maxed out on strength for my build. But training more frequently does not seem to push me through to the next level in either size or strength. I personally think you inherently know, after years of working out what works for you. You will probably gravitate towards this style of training naturally.
Training experience certainly is key for understanding your own responsiveness to certain things :)
What about endurance
Same as me .. i need more than 3 day for the same muscle … the more you are stronger The more you need days to recovery… 99% of research always based on beginner
This channel is usually a bit dogmatic and biased about/towards training more. When he says perfectly fine, perfectly fine, it sounds a bit fishy. Maybe an Arnie fan, as a silhouette of his pops up often and hence the bias.
@@bobdeni244 At its core, the conclusions and comments made in my videos are based of various aspects of the scientific literature. If you have any disagreements pertaining to the research and/or my interpretations of it, I'm 100% always up for a discussion :)
Otherwise, purely stating that "this channel is usually a bit dogmatic and biased about/towards training more" holds no substance, unless you expand on your thoughts to where we can have a conversation 😃
I’ve been training since the mid nineties. My experience is genetics is everything and your training program will revolve around it. For the genetically blessed group, waiting 1 or 2 days between workouts is usually doable, unless lifting in a HIT fashion, which will require waiting the full 2 days. For the genetically average person, a 24 hour recovery period will be right on the edge, and after about the first year of training will probably not be enough. For the un-genetically blessed group, commonly referred to as hardgainers, then a minimum 3 days recovery time seems to work well. I fall somewhere between the average and hardgainer group, so I find working out every 3rd day works best for me, and full body workouts comprised of basic large muscle group movements have delivered the best results. Additionally, when doing small muscle group movements like biceps, triceps, and deltoids, go for movements that involve more muscle stretch, but use caution and stay away from the ones that over articulate your shoulder joints.
Your channel is truly a gem and I hope you get the recognition you deserve one day.
Thank you so much my friend, that's very kind of you :)
Wow this channel would in fact be a golden mine of research content for anyone doing their PhD. Congrats man
Thank you for all the stuff you do, HOH! 🙌 your efforts have helped many of us ❤
Thank YOU for checking out the content, and your kind words ❤
Thank you for actually siting your studies. I don't see it very often and appreciate it.
I'm looking forward to the follow up video. Thanks for these, great stuff
Great content, as usual. It would be great if the research community would perform recovery studies for those of us over 50 who still train hard. There are some studies of older populations but they focus more on gym activities for health and not bodybuilding.
Thank you so much! and yeah, I only assume eventually we'll get more studies on folks over 50. I will probably try to cover the current evidence in this area :)
I’m also a huge fan of HOH and had the same question. At 52 I’m finding it’s the recovery that is the rate limiting factor in my training progression. I had good results with the two week training break HOH endorsed a while back but the emotional toll of skipping the gym was a beast.
@@douglascampbell6482 I hear you as I find the same. I train low volume high intensity and I am sore 4-5 days. Same is true when I train higher volume medium intensity. It is hard psychologically for sure. I went from 5-6 days per week in the gym in my 40s to 3-4 days per week in my mid 50s.
@@robertspence7766I have a similar experience. I am still in the gym every single morning, but I now have a 5-day split where my 5th day consists solely of cardio & stretching. This gives a quadruple benefit: 1) An additional day to rest between bouts of resistance training. 2) Time dedicated to stretching & mobility. 3) Separating cardio from resistance to minimize the interference effect. 4) Feeling of accomplishment & consistency by showing up at the gym on what would otherwise be a rest day.
Over 60
I am a former athlete, and I have been into fitness since I was 9 years old. In my case, I only weight train 2 or 3 times a week since I do full body. I definitely need recovery or rest 48 hours or more. The body is very complex.
I also feel like that
@@sihyunglee4220 Workout smarter, not harder. The importance of recovery can't be ignored. To be honest I don't have a passion for working out even in my athletic days when it was mandatory. I workout as a part of my lifestyle like eating nutritionally. Weight training, especially in my case leaves me spent. Two days of weight training is sufficient for me, incorporating cardio and calisthenics (3 times). I don't workout on weekends. I actually feel stronger and energetic since I take recovery time. I requires a lot of discipline and motivation to keep fit naturally.
@@cnwil4594 I also do 2 full body weightlifting and calisthenics workouts each week and it's been working great for me. For cardio, I either mountain bike or road bike three times a week. On the weekends, I just try to get one long bike ride (30-40 miles) in the morning and then rest until Monday.
@ednigma5 Props to you. Again, my total body workouts wear me out and I need more recovery time. I do cardio 3 days out of the week. Keep up your fitness lifestyle, but always remember not to over do it....
Does watching the ads verses skipping them help this channel - because this is a great channel!!
I'm 43 and have been consistently lifting for about 25 years. Over the past few years, my work schedule has been four days on (12+ hours/day) four days off. I can't go to the gym on my work days so I lift on my days off. So I hit one muscle group every 8 days. I have never seen better results. I basically follow a HIT system nowadays. It works perfectly for my lifestyle.
Is your job physically demanding, if you don't mind me asking?
@@andrewmoonbeam321 I work in a large jail. It's not manual labor but I walk several miles per shift on concrete while wearing boots.
@@GarageDwellerPat Thanks. I am 46, have a fairly sedate job where I'm sitting mostly, but I do workout like a demon 5 - 6 days a week, usually to failure, sometimes twice in one day. I eat a lot of protein, 1 gram per lb of body weight, yet I am seeing no real results. I have been training several years, so have I'm fairly fit and have muscle. I have concerns I may be over training, so I think I might heed your advice and work one muscle group every eight days, still to failure, as getting older might be a contributing factor in recovery. Many thanks!
@@andrewmoonbeam321 Do one muscle per week. 4 days on 3 days rest. Look into Dorian Yates' training split and do something similar. Mike Mentzer too. Force yourself to rest more.
@@GarageDwellerPat Thank you very much for the advice. I shall give it a go!
Making sure that while in the gym each training session that you're doing he's done within 1 hour to 70 minutes, exercise selection, reps and tempo of each set performed should all be taken into account as it will be critical in your recovery for getting back into the gym.
Coupled with nutrition plenty of rest and possibly some form of deep tissue massage will aid with the recovery process.
I wish there was more information from this study on the level of intensity they trained at. I've been following Mike mentzer's philosophy lately of pushing things really hard to failure, then pushing it a little more once failure is reached on the same set
Same for example I will do reverse lunges with weight until failure and then drop the weight and keep going until failure again. Can barely walk now so I'd say ifs effective lol
@@alexandernterryatyea I think that’s the only way to get to true failure.
Another great breakdown of important training considerations
damn bro your videos are amazing, high quality and deep research. love it
I do a full body workout every other day and I’m happy 🤷🏻♀️ Granted I’m not a body builder or anything I mainly do it for my mental health. It keeps me sane.
U r gorgeous
It’s not the muscle that needs adequate recovery so much, it’s the nervous system. Once the CNS gets taxed you’re at risk of getting sick because it also compromises your lymphatic system. You’ll know your CNS is taxed when you are sleepy even after 8 hours of sleep. I remember getting sleepy in the middle of the day.
Unless you're powerlifting and peaking for a meet the risks of CNS fatigue are severely overblown.
I'm really happy to hear this. I'm greasing the groove.
great video as always
I think something important to note is that the 3 sessions per week still allowed 4 days of rest before returning to the 3 consecutive days of training. There are people who think that 24hrs rest and returning to the same muscle group will be fine even if you train it 7x/week, you will run into issues eventually
I agree. Your joints need to recover as well
If a person did an intense 12 sets for chest, how many days should it rest for the same workout?
@@earlcoles5215Depends on the reps and if it was to failure, i would say. 🤔
For example: 15 reps to (near)failure x12 sets, at least/about a week of rest, cause that's a fuck load of tissue damage. Also the chest almost gets no rest during the off days anyway, it's used for almost every movement.😅
@@watchdog6619 ok thanks for the response... last question, would 12 sets like that produce the same results as 4 sets 3 times per week?
@@earlcoles5215 Haha, funny thing, just watching another video that seems to say (according to the studies) almost exactly that. 😅
No matter how you you split the sets per week, as long as it's for example 12 sets per week, you get the same results. That's mind boggling 🤣
The problem is not the muscle recovery, but the joints, those take much longer to recover. So the muscle might be fine after 24 hr rest but the joints and connecting tissues need more time
Exactly and thats how ppl end up overtraining and tearing muscle/tendons
Yeah but you only train 3 days straight then you have 4 days straight of recovery
I'm training 72hrs when i don't get very sore and 96hrs when I'm still sore on the third day
I'm still convinced that intensity is the key and have always made the best gains from training every muscle directly once a week, 4 x 45-50 mins per week in the gym should be more than enough.Absolutely no point in doing for instance 20 sets per week for biceps and being in the gym for hours and hours, a couple of intense sets to failure will stimulate muscle growths and avoids you digging a deep hole you won't properly recover from anyway (let alone build some muscle on top of that). If you even think about training a muscle group, let's say chest, 3 times a week you are training nowhere near intense enough.
I always usually take 1-2 day of rest after 1 day of working out and I do labor intensive work from Mon - Friday and one week I decided to work out everyday without rest to see if I could get bigger more quickly and I injured my shoulders and back I would say I overtrained and learned the hard way that REST is extremely important
This channel is biased. Maybe Arnie fan. This channel is like those who say, "Come on, do more, you can do it," with a fist pump.
@@bobdeni244 The video showed all the bibliographical references. If you are talking without data supporting your claims, then you are the biased one :)
Regardless of how long it takes others to recover, I discovered that with relatively hard chest workouts, my strength gains were quite minimal over a 6 week period with even 4 full days rest between chest workouts (PPL split); once decreasing frequency even further to a chest workout every 6 days, progress spiked. I am 59, so that may be a factor.
Last sentence
I rest 5 days for chest and while I train hard I don't go to failure nor near it in the heavy lifts. In my opinion we tend to overcomplicate our workout plan, just train hard with not too much volume and what will mostly decide the results is the diet.
watch out for your volume
Super travail enrichissant et concret 💪 continue comme ça
Merci beaucoup 💪
I was wondering about it recently! Thanks man.
Haha, no problem :)
Thanks. From now i will do full body workouts twice everyday. Gotta get that gain in.
Haha and for 7 days a week right? ;)
I’m approaching 76. I think that I will stay with 48 hours between full body workouts.
Why get the same results from training twice as much anyway? Particularly since it risks tendons not recovering.
@@aussiecath So true. The older you get, the more TLC you must give to your ligaments and tendons.
@@aussiecath Who do you think is training twice as much? Both groups worked out 3x per week.
yo I am 75 and try to train every other day I also work `12hours a week....and ride bike 20 miles a week , and take NMN...Its working I am getting stronger.....but I want more...
@@aussiecath First, it is not reps that may pull a muscle, it is the load. Second, the more you exercise the more the muscles are worked, the stronger they become and the more endurance you get.
I’d like to say whoever runs this channel does an exceptional job AND I notice their comments are always humble and willing to be critiqued without being defensive. So my deepest respect to the House of Hypertrophy. Thank you for adding QUALITY content and for always demonstrating a respectful attitude in your comments. Impressive!!!
Thank you so much for those seriously kind words, I truly appreciate that!
So appreciate your work my brother!
Thank you so much 😄
I usually do twice a week out of convenience. Age, genetics and diet and intensity of workout play a huge part in this. The older you get, the more recovery you need. An absolute minimal is probably once a week if you go either really intense or have low goals. Most people will need twice a week to progress or maintain. If you are body building a muscle group for 3 or more days, you probably need your diet specialized, but if you do lighter workouts, everyday is fine. Let your body tell you how often you can train. You’ll know if you aren’t making or maintaining progress.
I think it all comes down to the individual and their programming of their split in regards to intensity and volume etc. You could train the same muscle everyday or once every 7-10 days and get equal results as so many variables to take into account
For sure, there's many variables :)
Exactly. Too many folk earning respectable incomes by proffering advice of variable quality. There's also a huge difference in how different individuals will respond to even the same diet, recovery and exercise program. Genetics is, by far, the biggest factor influencing the outcomes.
It depends on your environment too. Say you are going to be on vacation 10 days resting and overeating all day, might as well train 5 days in a row BEFORE that since you know you'll have all this time to rest and recover, rather than stress out to try and find a gym or use bands while on vacation.
Great information. Thanks for this 😘
No problem, thank you for checking it out!
Anecdotally, I've found that improvements on 1-3 MR's (Maximum Repetitions) every week were possible with a window of 4-6 recovery days in between to allow for supercompensation. When I tried to train with only 3 days in between, there was a 50/50 chance of no improvement, and after 7 days, signs of a loss in strength started to show.
Agreed with most of the comments of of the experienced lifters. The stronger you get over the years the more rest you need between workouts as it’s more intense on the body
So we’re supposed to apply this to our training with a study that was done for three weeks and a secondary that was done for seven weeks? And we’re supposed to take this seriously? What a joke.
Great video 👍
Literally what I been searching for
Awesome, I hope this video helped in some way 💪
olympic trainers in Russia will often workout everyday with compound movements, but very light weights, so in general it all depends how far from failure you are. So for example, if you can do 3 sets of 5 pull ups, go and do 3 sets of 2 pullups everyday or even twice a day. In 2 months you'll be hitting 10 pullups easily
They are training for technique and neural adaptation, not hypertrophy. For those, frequency helps. They also completely avoid doing any negatives.
I've switched to full body a couple years ago and I started making tremendous gains. I don't know if it's my own bro science thoughts or not but I try to alternate which muscle heads I isolate during my routine, i.e. one day I do hammer curls for brachialis and the next barbell curls. Im not sure if it's placebo or not but it seems to help my recovery and fatigue when hitting the same muscle groups 4-5 times per week
It’s probably the literal years of training
I’ve been doing the full body workout for about 5 years now. I love it! It works for me. I do this 2-3x per week. I’ve even found twice a week of intense workouts with adequate rest and good nutrition works well. I’ve been working out for over 38 years no plans on stopping. 💪🏼👊🏼
Great video💪
Thank you my friend 😄
Pretty sweet that taking a rest day is actually fine. We're on a 2 days on - one day off sort of thing, sometimes we need a second day off, though, we go hard with about 24 sets to failure in total.
Age matters. I now train low rep, low sets, high weight, with 3-5 days off between heavy training. My strength has increased more since stopping higher frequency training. My mass has also increased. I'm always stronger in the next session. I also take a week off of training to enjoy life, and return still stronger than before. My joy of training and quality of life has increased due to less time in the gym and with easier recovery. I suggest people stop thinking only about their muscles. Your nervous system and hormone levels (critical for natties like me) must also recover, and this takes longer when you get older.
I do at least 3 or 4 days of rest between workouts after doing the big three, bench, squat, and deadlift and a few accessory exercises. I am 64 years old and have noticed I don't fully recover like I used even 15 years ago.
House of Hypertrophy, you hit the nail on the head here, about joint repair from training every 24 hours over 3 weeks. It is fairly self-evident that bones and torn tendons take about 8 weeks to repair themselves. Tendons and bones have something similar: a poor blood supply. This could explain the long time to repair injuries. This is why short-term 3-4 week studies on what is most effective for muscle growth are worthless. If the training stimulus cannot be sustained over the course of 8 weeks, or even 8 years, it's not going to result in growth, but rather injury. Bodybuilders must not only avoid joint tears, but also avoid overtraining. Some have speculated that if the muscle grows significantly faster than the strength of the tendons, this is also a setup for failure. From my own experience, high rep training leads to better joint recovery, say, in the 20-30 rep range. But 50-100 rep ranges seem to cause too much metabolic damage, and more joint problems, from whatever process, I cannot say. Furthermore, doing too much training in low rep ranges, say in the 5 rep range, over 2 months, then also leads to joint aches and pains. What I have found works best is to vary the training between 20-30 reps then back to 5 reps, then back to high reps, and avoid overtraining, and adding in rest weeks, to avoid training that eventually leads to joint problems. Lifting has many paradoxical problems. When I was too consistent, such as when I was about age 30, lifting 3 years straight, it led to joint pains that crept up on me that I did not notice because I was so strong. Eventually I tore a muscle with slightly bad form, but was it the form or was it a weakness that finally manifested from overtraining? Or was it a lack of minerals and poor diet?
Thanks for your comment , that's an advice I'll meditate for sure.
I got a question for you if you are disposed to 🙏
I'm an intermediate-beginner 22yo (my lifts are 200 bench 260 deadlift 225 squat)
I was doing PPL for 6 month and got injured in my elbow tendon and still tried to grind PRs on the bench anyway like an absolute a****e,
I got even more injured and now I realise I should stop doing any bench pressing movement for 10 weeks for sure, cause of the pain and to not get this injury even worse.
Except maybe "large" push ups that are fine to train my chest in the 30-40 rep range (hopefully, I can still train chest that way).
I recently switched to training every day (it's been 3 weeks now), and I kind of feel tensions in my others tendons (shoulders, elbow, even fingers tendons) , not pain, but enough tension to ask myself if what I'm doing is really healthy and substainable .
I'm always training to failure with the weight I can handle for 12-20 reps, but I wonder if it would be better for me to train in the 30ish rep range full body every day with lighter weights, for maximal hypertrophy without the negative effets on the connective tissues, or if I should go back to a PPL (meaning training 2-3h 3 days a week)
Right now I'm doing every muscle group every ~4-5 days
I have the time and the determination to work hard, so it would be very frustrating for me to not exploit that at its full potential
What would be your point on that ?
Thanks in advance for your attention sir
Very interesting information, no BS and straight data.
Thank you my friend!
A well-made video well-deserving of a subscription
Thank you so much, welcome to the House of Hypertrophy :)
Test on your own body. When I was in my teens, for a year I trained 6 days per week. Very little gains. Then I trained 3 days per week, gains! I'm an ectomorph with high metabolism. Now at 65 I take 48+ hours between workouts and I am gaining.
Yep, individual differences certainly exist :)
What’s your split over the course of those 3 days?
I love working out every day. I wouldn't change, no matter what the science says. HOWEVER, it IS nice to know that I'm not screwing up too bad. Awesome video. I like this format. This stands out when your feed is Dr. Mike, Jonni, Greg and Geoffrey (etc.)
I hope your joints and connective tissue agree with you. There's value in only doing what is necessary to get exactly what you want.
@@brianzembruski5485 yeah my knee is kinda toast lol need to take like 4 days rest and hope it recover
Over exerting yourself is gonna catch up very quickly to you. That being said, there's nothing wrong with training every day if you eat enough and sleep well. It's just that you're never gonna train as hard as you could, but its up to the individual to care.
You can train everyday, but you split your body up
push/pull
upper/lower
push/pull/legs
are the common splits
Great video.
I know everyone says good job for providing amazing content and this us more than true, but I feel like no one ever brings up that research that you present debunks common myths, pseudoscience, and even straight up lies. So thank you being one of the good, no BS fitness youtubers. You have nothing but my respect for your honest and integrity. Cheesey? Yes. True? Also yes.
Thank you so much my friend, I truly appreciate your kind words!
Actually it doesn't debunk nothing because this research leaves a lot to be desired. It uses very short study periods. Building muscle takes multiple years, maybe 5 or 10 years.
It also takes a lot longer if you damage a tendon.
Full body workouts every day is most convenient method for me because of the following reasons,
1. I can do as little as 2-3 sets per muscle group per day.
2. It becomes an habit to lift just like how you brush, eat etc so that you won't be able to miss it.
3. Helps to achieve the overall training volume for the week with little effort everyday which compounds.
4. Helps you to get better at every lift because you do it day in and out. Neural and muscular co-ordination improves.
5. Muscle can adapt/recover quicker if you make it an habit to lift everyday.
Full body with 3 sets for every muscle group is like 40 sets per session.
That is completely insane, anything over 20 is crazy.
@@Antonio_Serdar Nope. I do the following
Shoulder Press- 3 sets
Dumbell rows - 3 sets
Chest Press - 3 sets
Squats - 3 sets
Biceps - 3 sets
Triceps - 3 sets
Total = 18 sets /day.
I only pick one exercise per muscle group and all are compound lifts except Biceps and Triceps.
@@Antonio_SerdarI was wondering that our CNS also needs to recover right also the fact that I can't deadlift everyday but it does train few muscles right but deadlifting everyday seems certainly harmful why is that , the body is complex man
@@VimalKumar_1005 how many reps u do per set?
I like to lift every day. Take a day off here and there.
I was asking myself exactly that, couldn't go gym on Sunday because the street to the city was banned so I did a high rep light weight workout at home and then trained legs heavy yesterday. I was sore but actually felt more pumped and focused more on quality sets. Because of university I didn't go to the gym as frequently and instead did resistance band work and train the same bodypart the next day, my strength and size increased! So less total intensity and more total volume and frequency
i train 3 days per week for each muscle group because of the strength gains it gives
Awesome stuff, I wish you continued gainz my friend :)
My anecdote is of course not data. But it does remind me of the extreme hypertrophy I experienced in my legs during my stints as a bike messenger.
As an older individual who's had tendinitis diagnosed in the past and who climbs as a hobby, I look forward to the connective tissue discussions.
It’s not just muscle recovery. It’s CNS recovery as well.
Really interesting, surprising & as usual well explained
Thank you 😄
I can hear Mike Mentzer rolling in his grave.
This was very uplifting to hear. I recently switched to training full body every day, only resting when my sport watch measures my ANS hasn't recharged. I thought I was leaving gains on the table, because of all the inaccurate brouhaha the fitness community keeps feeding me, but willingly made that trade, because it just fits me better to workout everyday. Another idea I have is that because I bully my muscles often, I will force an adaptation that allows me to recover faster, glad you covered that as well :D. I don't go hard on the muscles everyday, I cycle heavy, moderate and active recovery, for example, I never have 2 heavy sets for upper body on the same day. TL:DR people should pick the workout split that feels the best, you're more likely to be consistent if you like what you do! 😁
I switched to this 2 years ago and my progress completely stalled. Full body every day is too much. Those studies he talked about were still training 3x a week in the 24h group, just compressed into Monday Tuesday Wednesday. Strange way to do it but I guess it’s the long term averaged training frequency that matters, I.e days per week or month
@@Elliot_97 Exactly, my thoughts as well. Seems like it's more of a weekly frequency, not a per day basis. I wonder how the two methods would compare if the 24-hr rest group would have half of the total experiment duration instead (to match the volume with the 48-hr group), with no rest days at all. The 4-day rests (after Wednesday) in the shown experiment probably made up for lack of rest day during the first three.
whats ans?
This is great to hear! May I ask how are you measuring HRV - is it through a chest strap or purely from an app (like HRV4training)? - I've personally been getting interested in the notion of using HRV as an indictor of recovery - though the research for resistance training at least isn't that substantial, but I may make a video on it in the future :)
@@HouseofHypertrophy Personally I use Polar Sport Watch and the app that comes with it. It has a built in feature that let's me know when I need to rest, and it uses breathing, HR and sleep charge for it iirc. From what I understand, wrist measuring is accurate enough for my casual needs. 😁
Thank you for the great content!
A couple thoughts for future videos…
1. How to train to get more flexible… the science behind how to stretch! I’m probably not the only guy that would like to look like JCVD and be able to do the splits!
2. How to improve your vertical jump… like the science of what makes you jump higher and how to program it… again, I’m probably not the only guy that would like to dunk a basketball!
3. How to train for the NFL combine… I was thinking how to improve your 225ld bench press and 40 yard dash time… two of the most popular tests!
I know these topics are a little out of focus from the theme of the channel, but I think a lot of other viewers could be interested too! Regardless, keep up the great work!
Thank you for the kind words, and thank you for the suggestions! I probably will try to cover some of these areas, like improving muscular endurance (so this relates to 225lbs benching)
@@HouseofHypertrophy woah so you are open to making video about plyometric?,that would be cool
3:37 That might not be due to the increased muscle mass but due to the neurological adaptation. They practiced more = they got better at bench press, squats, and rows. These are the exercises which require a pretty high level of skill compared to exercises performed on machines
I think it just depends on the muscle. I train my traps and lats 6 days a week and I'm fine, meanwhile if I train my chest everyday it starts to suffer. I think you could also get away with forearms and calves training every day since they recover quickly.
What sort of intensity are you training with when you train six days a week? Are you taking your sets to failure?
@@sonat2008most likely. the back can take a lot of punishment but you need to work up there
@@sonat2008 Usually 1-3 RIR and I go to failure once every 2 weeks probably, mostly whenever I feel like it. With pullups and chinups I go to failure almost every time though since it doesn't really fatigue me.
My forearm developed radial tunnel syndrome from overuse. It never happened before I started training hard 6 days a week. I was fine at 3 or 4 days a week, but anything you lift is weight in your hands, so forearms can develop problems.
Spot on your are right 👍
I'm a huge proponent of full body. Some things to keep in mind. Some body parts heal faster and or are made up of many muscles. I like to pick a focus each day and add an extra set.
If you're someone who goes hard, real hard be careful. Blue collar workers get jacked doing their jobs every day. Your buddy can handle it.
I think that's solid advice. Individual experiementation is certainly worthwhile :)
Especially with the repeated bout effect. I find now that I only really get DOMs from when I train a new movement or a neglected muscle group, after a few workouts I stop getting DOMS from that exercise and feel ready to go a day later instead of being sore for days. Really overuse injuries to the joints are a bigger concern but maybe it could work better if I got the exercise done over the weekend and then spent the rest of the week recovering.
The muscle may recover in 24hrs but not the tendons and ligaments. Those are different tissue types that need more time. And as you get older, more time is needed to recover.
Training intensity is also an incredible important variable. After I started to lifting as heavy and with as much volume as I could tolerate in a day, resting longer has become more important to me. And I had to implement those changes to go back on progressing again
Cool video, the only thing is that people in 24 h. group had extra recovery for 4 days and that's a LOT. Are there any studies that compare 24 hour style with 48-72 hour style while training non-stop (every day for 24 hour group and 3 days for 48 hour group)?
The closest thing is the Zaroni study, which involved 5 sessions 24 hours apart, and then 48 hours of rest on the weekend before repeating this again 3:20
Well, of course you can train the same muscle even e.g. 3 times per day, 7 days a week. That doesn't mean anything.
All depends on the volume and intensity, body part, and how advanced lifter you are (when thinking about the gains).
Fact is that your sets have to be "hard enough", say max 2-3 reps from failure, with good quality repetitions, and having enough volume (whatever that "enough" is). Only after those comes the frequency. And it depends on your gender, age, how advanced you are, nutrition, sleep/rest, stress etc.
I can agree that calves you can train really hard/really often, but not your legs.
So as a summary, it is not that simple as this video suggests.
100%, as mentioned in the video, there are numerous factors that dicate recovery durations. The aim of this particular video, however, was to demonstrate it certainly appears possible to construct an effective program that involves training muscles quicker than 48hrs apart
Im 35 and I train Monday and Friday's Warm Up walking on Incline tredmill 5 mins of streatching then 4 sets of Pull Ups, Push Ups, Dips, Bodyweight Squat's.
My job is extremely physical. I install granite countertops, floating Islands, vanities ect so this makes sense for me and the way I train.
This topic will go on and on.
48-72 hours sounds a lot. I've always heard 24-48 hours as the standard advice (typically 24h for small muscles like shoulders and 48h for bigger like quads).
I guess they wanted to test two extreme cases to make the effects more visible. But maybe there was some optimal point in the middle.
I always understood that really it was 48-72 hours then the muscle stops growing for natties so by that logic the muscle is "healed" at the end of that time.
wait, do you have same gains in the end with both? or do i get more gains from the daily workout?
Exactly the question. If it's all the same why train more often?
@@Catalonia I can see the appeal to some who are very busy during the week if they could cram all their workouts into the weekend and get the same results instead of trying to workout frequently across the week.
Very insightful, thank you for making this and using the case studies!
"Hypeeeeertrophy" LMAOO you say it soo funny 🤣
I believe it's possible to train 6 days a week and have 1 rest day, as it was since the beginning. But that's only really possible if you are already a veteran in the gym. For newbies or for people who rarely exercise certain muscles, they may need to wait quite a few days or sometimes even a week to recover before targeting the same muscles again. And how you exercise them will also affect how long they take to recover.
You've got it completely wrong imo. As you progress, the intensity will increase and you will need longer rest between workouts.
Edit, by increase in intensity I mean this has to increase if you want to stimulate muscle growth. If you always train with a few reps for failure, fewer rest days are needed. If you train every workout up to and including (positive) failure, more rest days are needed, at least 1 day of rest between 2 workouts. Of course this applies to the 100% natural. An enhanced athlete recovers through the PED, so other conditions apply.
@@_Sam62 i doubt it. You get used to being trained to you’ll be able to handle better and better IF you do the same intensity and volume.
@@gustavpropovski9932 problem is intensity can mean different things to different people. But, if we are talking about intensity in sense of closeness to 1rm max. The joints do feel a bit achy lifting 'intensely' every day. Or even the central nervous system can be a bit fried
@@ji-wooshorts yeah. I was talking about going to failure and beyond. I don’t understand why they associate it with heavy weight tho.
@@_Sam62 are you talking about doing 1rm every day? You would need to specify what you mean by intensity.
As House of Hypertrophy mentioned, the more experienced you are the less time it takes to recover. I'm assuming this is implying progressive overload because it wouldn't make sense to say intensity wouldn't increase week to week as you get experienced, because the fact that you are recovering implies that you are continuing to use the same level of intensity just with heavier weights or more reps.
Jeff Nippard covers the same idea in this video here: th-cam.com/video/eTxO5ZMxcsc/w-d-xo.html
I do bro splits (as a natural) and it's been working for me. I use to to train each muscle group more than once per week but didn't make as much progress surprisingly. Admittedly, my sleep isn't the best and I train martial arts regularly, so I have no idea if that impacts it or not
Yeah, sleep likely does influence recovery. But there's nothing really wrong with bro-splits. The best training split for a person can be individualized. We have data showing some people grow more with a higher frequency, while other's do not neccessarily: th-cam.com/video/X82vvocqe-8/w-d-xo.html
@@HouseofHypertrophy Thank you for your response, I'll check that video out!
Great content as usual, do you have any video about the fascia in the context of weight training and hypertrophy
Thank you! I currently do not have any videos about this, but I may try to have something in the future :)
Awesome channel
Thank you so much 😄
MAJOR FLAW: 4 DAYS BREAK AFTER 3 CONSECUTIVE DAYS OF TRAINING
Actually if they got the same gains after that 4 day break I see it as a win. It means that either method is viable and it opens a lot of options for people's schedules.
I think this highly depends on the individual and how hard you push. If you go very close to failure I don't see how you can train the same exercise even twice a week with low volume, personally I don't recover and strength always goes down from doing 1 set close or to failure. Rotating exercises can make high frequency viable for me, but it also adds a degree of complexity that can be hard to manage as not all combinations of exercise rotations work.
Im not sure how and I dont know if i could prove it but I believe mindset and psychology plays a huge roll in things.
Wow, starting really to get a following! Understandable from the quality or vids
I really appreciate that my friend, thank you! :)
My personal suggestion and attitude towards training is quite simple. If i sore, I'm not recovered. If i'm OK next day even after brutal workoaut, I good to go (kinda). Basically it varies even for one individual not changing training variables (due to adaptations), not to mention differences between individuals.
Yeaa ☝️☝️☝️
I think that's a perfectly fine way to do it :)
My take from this, is to be in tune with your own body. I know from much trial and error that even training a particular body part 3x a week leads to failure IN THE LONG TERM. Your results may vary. IMHO, what is really needed, are studies that run for a year or more.
3x a week is nothing. you probably aren't adapted at all because you didn't continue it.
@@GoodByeSkyHarborLive
The gym I used to go to was only open 5 days a week. So I always had 2 days a week off. Now I go to a 24/7 gym, and I found myself going almost every day. And my results slowed down significantly. I got burnt out. I forced myself to take more rest days. Now I train 3 days and then rest 2 days. And I’m getting gains again.
If you’re a construction worker there is no such luxury and on top many hit the gym and are quite strong.😊
I’m 50 and increased my bench by 45kg in two months (not a noob) and gained 2 inches to my arm, as well as lifting all the time for 1.5 - 2hs.
Detailing my journey on my health channel.
* I do agree there are many factors one being listening to your own body, determination, proper rest(sleep) and nutrition.
No study considered the effects of:
- 3 vs 6 showers per week
- 3 vs 6 post-workout 'I deserve this' (junk) post workout meals
- 3 vs 6 times lost in all other areas of life because workout days dominate my focus
- 3 vs 6 days of seeing yet another girl do set after set of hip thrusts to make their backsides even bigger...
i train full body 5x a week and my strength has greatly increased
i do the same volume that i did with 3 days, but spread on 5 days
intensity is slightly higher i think
but the frequency makes me more used to doing the movements and it really helps.
my ohp was stuck for 2 months, ever since i started the 5x a week 3 working weight sets a day my ohp has greatly increased in strength, so did my bench and I've definitely lost more fat.
im also natty.
the thing is, fatigue exists, but i sometimes hit prs on fridays lol. so yeah the narrator is correct, my regeneration definitely has become better
Train full upper body Mon wed legs and Friday full upper body sat Sunday rest at 70 year old suits me been training 55 years
It seems from the first portion of the video it can be mentioned that training with higher frequency does not yield significantly higher mass or strength gain. Hence, training with lower frequency (72hrs) is sufficient to obtain what the other group (24hrs rest) did to obtain, hence lower frequency is more effective considering you can use those resting periods to do other stuff in life.
if you train your legs " balls to the walls" i would like to see how you do the same after 24 or 48 hours. if you are new and lifting 5 kg then yeah you can train next day the same group
Depends on your work capacity, your balls to the wall is a regular day for some people.