Doug had an interesting take on recovery and growth after a workout, something I totally agree with: 48 hours, or two days, is usually not enough…
[Researchers suggest that after 48 hours] a muscle has ‘recovered’ from the damage/trauma induced by the previous workout. But that says nothing about supercompensation that should follow. We not only seek to recover from the previous workout; we want to GAIN [muscle] from the previous workout.
So you don’t just want to recover, you want to allow even more time to then grow. If you train as soon as recovery is complete, it’s too soon to allow hypertrophy from the previous workout, and you create fatigue/damage again before supercompesation takes place…
None of the literature I’ve read has ever suggested that the supercompensation phase reaches its peak at 48 hours after a muscle’s previous workout. IF the recovery from the workout takes 48 hours, it seems we must allow at least another 24 hours for the muscle to reach the peak of its supercompensation phase. Of course, if we wait too long (96 hours or more), then we’ve started sliding down the other side of the peak….losing some of the gains.
And therein lies one of the most difficult muscle-building factors you must determine: How much time is best between workouts to recover and then grow?
But won’t the intensity of the workout factor into the equation?
More on this from Doug and myself tomorrow, plus a solution that appears in OMYM2.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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