Waiting longer in between trainings might slow your grain a little but overtraining may very well affect your joints and ligaments causing major muscle weakness, pain and fatigue which will make you stop training all together for months. Best option is to listen to your body and find your own wait time.

For years now I have settled into a routine where I do two bigger, intense trainings on Mondays and Thursdays. I could and have tried doing them just 48h apart rather than 72h, but here's what I found speaks for the longer rest approach: - I genuinely feel excited to attack the next session after those multiple days of rest - I have zero excuses to compromise the intensity in any of those trainings because I am 100% rested

I workout everyday for a couple hours a day, I might be overtraining but it’s the only place I’m not depressed 😂

Best channel I've ever come across, everything is explained very well and precise with no noise like other channels, keep it the good work 💯💪🏽👍🏽

72h seems to be the sweet spot when training HARD.

Just discovered you and your channel is just a diamond in youtube. I'd love to see videos on kettlebell training or bodyweight training both for muscle of general physical prep

Everyone is different. Age is a huge factor. You have to find what works for you and it’s a process.

I do total body muscle building, for example, Monday I'll workout every muscle in my body and then Tuesday, I'll take an entire day off. And then the next day I'll go back to the gym and do total body and I noticed that I'd gained tremendous strength. So yes, taking a day off every other day will help you gain strength.

I've done the test many time, and anecdotally, 72 hours works best. BTW, the muscle gets stronger long before it gets bigger. You can get an increase in strength after a single session -- initially. Conversely, it takes roughly 3 weeks before you begin to see any noticeable change in size.

Great video! Highly informative and comprehensive. Thanks for the amazing and helpful content. 💪👍🙏

This is the best channel in KZfaq, congrats

Comes down to this: in the international journal of strength and conditioning 2021, schoenfeld and colleagues recommend increasing frequency once you have to do more than ten sets for the same muscle in the same workout, assuming of course you rest long enough between sets. If you want to do ten sets per week, you can do it all in one workout with minimal to no negative impact on gains. There have been four studies relevant to this recommendation. All studies compared low frequency to high, on “trained” lifters, with 2+ minutes rest between sets. Low frequency groups did between 9 and 15 sets in a single workout for the same muscle. No major differences in muscle growth between groups. As always slight benefit to high frequency on average but nothing noticeable or worth caring about. James kreiger pushes the hardest for high frequency, but his 6-8 sets/workout max recommedation comes from slightly outdated data on few trained lifters, lots of untrained lifters, and all sets taken to failure. Nothing definitive backing that up yet. High frequency is fine, just watch out for repetitive movement injuries like nagging joint pains, and be sure you can at least match your previous workout performance, which means muscles have recovered.

I started working out sets of a muscle group once in the morning until the exhaustion and once in the afternoon until failure. I then wait 3 days to work out again. It increased my gains in an insane way.

I like to alternate hard days with consecutive easier days. 4-5 sessions per week. On the hard days I challenge myself over 3 sets x 6-8 reps and easier days 2 sets x 10-12 reps.

Solid video man! I prefer to do pretty high volume each muscle group twice a week. Then hiit or sprints on my rest day. Let’s get after it 💪🏻

I just want to add something to this. In certain stubborn muscles you may want to induce greater growth by peaking your training for that muscle closer to overtraining, usually called over-reaching; since overtraining doesn't happen over 1 week, it takes 3-6 weeks depending on training variables like intensity, rest times, weight, reps...etc. In this case you would start off with 1-2x / week and gradually progress to 3-5x or even 7x / week protocols; then back-off to 1-2x / week before you overtrain that muscle. An example of such protocol is Jim Stoppani's 6 Weeks to Sick Arms Program which uses a variety of techniques for weeks 1-6 with increasing difficulty to overload the arms

Fantastic summary of useful findings, thanks!

This is really helpful. I just started training and I'm trying to give my body enough time to rest.finding myself exhausted after workouts not resting enough. Cheers

I can't do maximum intensity due to some longlasting shoulder joint issues, so I'm doing more lighter sessions. It's at least good to know that there's no bigger detriment to having more frequent sessions. Still, not doing maximum intensity often leaves me unsatisfied and is likely a loss in time-efficiency for the sake of preventing injury.

Yet another channel of EXCELLENCE! Bravo!

I find that after i work out hard one day and then do a much lighter work out the next day when im sore it eases the tension and speeds up my recovery. Sometimes making it go away.

I swear I needed for quite a while Thank you 🙏

I love that you did this video because for 50 year old men like me I grew up on a dairy farm and had chores to do until it seemed like I was 25 years old even though I wasn't on the property anymore I was still doing chores first thing in the morning subconsciously not even realizing that I was basically reliving the previous 20 years of my life on the farm, fast forward into never working in an indoor job always being outdoors and working in an industry like veneer cut logging where you're really have to be strong 24/7 otherwise you're not going to be able to cut the mustard so to speak. To go into a weight training routine when we're used to straining our muscles 24/7

I have level 2 strength & conditioning... We have covered most of the topics in your videos... But you explained it better with facts from scholars research... Thus, put your explanation more credibilities... Thanks for sharing...

Push/ pull 3 exercises, accompanied with arms day 1 legs day 2, then 2 days off shoulders arms day 5, then legs again day 6 and repeat after 2 more days off. That is what I’ve come to like most and respond best too. I’m in my early 30s and have done all types of splits and this is what has worked best for me. Really every body is different and you really do have to listen to your body. My leg days I’ll do 3 - 4 exercises as well usually start off with leg curl then extensions 4 sets, last a drop. Then I’ll move to leg press do 4 sets then drop and finish with squats . The next leg sesh I’ll just switch the exercises around, try it out.

This video is great!

Your videos are terrific!! Please create one on seniors 60+ years old, what exercises are important and help to live to an active old age. Thanks!! Mate!!

El descanso es directamente proporcional a la intensidad del esfuerzo......!!! 💪

I'd be super careful with training during even light soreness. I did it today with the biceps and in the second set one of the biceps generated a weird sharpish pain. I immediately quit (was recovering from too high intensity for 6 days). If you can't wait any longer I'd advice to do super light lifting only with the lightly sore muscle to get the blood locally flowing. At least you're busy in a healthy way. Soreness exists for a reason.

I do two days on, one day off. First day I do half my weightlifting workout, second day I do the other half. Each weightlifting session is followed by a half hour of cardio. On the third day I just chill and do nothing.

Good info as always, Could you continue this with what would happen if the volume was not equated and full (hard) sessions were repeated more frequently? I mean like in the first comparison the exercises were done for 4 sets 3x a week compared to half sessions of 2 sets 6x a week.. What would happen if the protocol was 4 sets 3x a week compared to 4 sets 6x a week? IMO this would lead very quickly to overtraining and strength or muscle loss but would give a better indication of how much recovery is optimal for between normal workouts as half workouts are rarely done by the average gym goer or even professionals. Many Thanks.

Are there any recommendations about the number of sets and repetitions for a certain workout per session? Usually I do three sets with twelve reps each at a certain weight. When I manage this much in three consecutive training sessions (and feel good about my performance) I raise the weight a bit and try to get to 3x12 again etc. I'm still pretty much a beginner. I've been working out for abt 1.5 years now, but most of the time i didn't take it as seriously as I probably should, training abt once or twice a week and constantly finding excuses not to go xD. Then since the start of this year I changed it up a bit. I now have basically two training sessions, each with its own set of workouts, and those two sessions alternate every 1.5 days. That means one session is in the morning, the other the next day in the evening, then a day off , then again morning, evening, day off. Result is, I do the same set of workouts every three days - with more or less constantly rising weights. And I think it finally starts to show. It's still slow, probably due to a lack of discipline in my food plan xD. Goal is to increase strength (and to a lesser extent to lose weight, but that's what I go running for).

Love your style of video. perfect format for me. I noticed an error at 6:10. The sentence "Experienced Lifters Seem To Recovery Faster" is a bit odd, maybe just use "Recover" or add "experiance" inbetween "To" and "Recovery". it's understandable but just wanted to mention :). Great work once again!

If you want to get the best results and you train every day despite you are novice or professional athlete you meed to have a graphic of your load during 5 day week training, you gradually increase the load from Monday to Wednesday. The Wednesday is the maximum load. The rest of the week you get 70 and 50 % of load, resting Saturday and Sunday. However, Saturday can be light stretching and Sunday complete day off(sauna helps for greater recovery). This is the typical cycle for maximum performance. Every athlete is unique and the weight load could be different but the schema is good for pretty much any sport. You leave the supercompensation part for the tournaments.

I use to do split but recently started to do full body 5 days per week 2days rest 3days rest. 4 sets 15-20rep range. Last set to failure with drop set. Starting with legs and ending with abs 2hrs.

I'm 61 and break up my hybrid cali routine into 2x/week for new variations, 3 for established ones. I'll reverse that when I can't advance anymore, sometime in my 70s I hope.

i love running arnold splits (chest/back, shoulders/arms, legs), or modified push pull legs where i move triceps isolation to pull day and biceps isolation to leg day to train them while fresh and get some extra frequency. Since the triceps are not the prime movers on my pressing movements (bench, incline bench, ohp usually) and biceps arent the prime mover on my pulling movements (pull ups and rows), and they are smaller muscle groups that can recover faster, I think its okay to hit them 2 days in a row in this fashion. Would you suggest I stop doing this? example: push: bench/incline press/ohp/chest low to high fly/lateral raise/calf raise pull: pull up/row/reverse fly/lat pullover/upright row/triceps longhead (skullcrusher)/triceps pressdown legs: squat, rdl, single leg squat (lunge or bulgarian), leg ext, leg curl, calf, hammer curls, incline curls then repeating something similar again before resting, alternating bench and ohp as main movements for the day and deadlift and squat on leg days, and chest supported rows/bent over barbell rows on pull days, with some undulating rep ranges.

Not just volumes but intensity determines recovery time needed.

Another great video. So, it sounds like gains will be the same regardless of how much one spreads out or compresses a weekly routine? I.e., if I do X sets at Y weight per week, it doesn't matter whether I do X/3 sets three times per week vs. X/7 sets every day? Either approach should produce more or less the same end result in terms of muscle growth?

In the army we used to do the SAME exercises EVERY DAY and somehow the body adjusted. People who do manual labor have to do the same thing over and over again and again their bodies adjust and those people are usually in a better shape than the average office worker. IMHO the intensity is what matters the most... If you have a very heavy workout session and the next day you can hardly move, it's probably a good idea to wait a few days... Age is also a huge factor as I myself can confirm... Over 50 is probably a wise idea to wait AT LEAST 48 before you hit the same muscle group. What works best for me is split muscle group exercises distributed throughout the week. Let's say: Monday: Biceps/Triceps Tuesday: Legs Wednesday: Shoulders, Back Chest Thursday Off and then repeat with slight variations of this routine. Sometimes I may leave an extra day off after the "Legs day" session As many people have said. Just listen to your body. We are all different and especially with age we have to adapt..

Thanks for the video. I'm a little twig who's just getting into a workout regimen. Your channel has been very helpful for me. One thing I've been dealing with in these early days is how crazy sore I get. I feel like I can barely move for a few days after a workout lol. I know it gets better (I've been here before), but it is annoying to deal with in the meantime.

I don't ever feel like I train enough. I go to failure on every set (usually like 10-8-6 reps each) but I no longer feel any pain or fatigue after a workout so I always feel like I can go again not long after. But I got a belly to work on so I just do cardio on my "rest day"

Important topic and very useful content. Would be great if age group info can be appended to the visuals - I'm sure the wide range of future audience would benefit from this.

I like this approach of working out. Besides looking and feeling good, the whole point of exercising is to maintain a healthy lifestyle, especially when you get to your age of 50s - 60s. Working out should not frustrate you, but instead, you should look forward to it. Also, you do not want to end up with that old man (Bill Burr stand-up joke) face when you get old. 😂

i tried a lot, upper lower split with one rest day in between works great for me. so i can go hard in every workout. but it doesnt fit into one week, the concept of fitting a workout routine into a 7 day cycle is only a convenience thing anyway.

I'm 69 and have been training regularly for a year. I perform 4-6 sets with 1RIR or 0RIR. My muscles, mostly bicep and tricep, experience soreness for four days. Chest and shoulder recover somewhat quicker.

What do u mean? I trains on daily basis 8 times each day until my muscles sore and would proceed to train even if its still sore

I've changed from Push Pull Legs Push Pull Rest Rest to Push Pull Cardio Legs Push/Pull Rest Rest. I am doing a mixture of wheitghs and mainly advanced compound-calisthenics. Even if there's some part in me that wants to go back to two full Push and Pull days a week, I've to say that the second variation feels way more "healthy", I don't need to think about if I get enough rest for my muscles because I've definitely do and I've got more power in every session I do. Also, my joints and so on have more time to adapt - they also take longer than muscles need to adapt. And I am able to train for a longer period of time before getting the feel of needing a deload week. And still growing. So, maybe not what my ego wants, but definitely the more reasonable way.

Hi Peter, What are the consequences of working the muscle before it has been fully recovered. Will this hinder muscle growth or maybe reduce the hypertrophic stimulus?

8:20 thats what i just needed to hear... lets go... i always asked myself whats the point to wait if while working out another muscle suddenly all other sorenesses are gone too... they just need some flushing i guess?

Initial allow 72 hr , 2 training sessions a week. Then progress to 3 sessions 48hr . Up weight on third session allow 72 hr to next session . Mon , Wed, Fri training. I’ve done many weeks at 6 consecutive days double volume. When I returned to 3 day a week training my strength increased rapidly.

It totally depends on how advanced is the person, sets, reps, tempo, rest, in what order etc etc. I think hypertrophy in tempo 3-1-1-0 for your ten rep max till you fall under 8 reps. Then you created overload. Then you wait about 48-72 hours till the next workout. And btw not only beginners have to take longer rest. If you are advanced you recruut alot more motorunits so you fatigue far more i think.

what I'm doing - 3 days a week, what I learned - keep doing 3 days a week.

I just started lifting for 1month for me my sore muscle heal in 72hrs. Yes exactly around this time period. On the 48hour i would still feel abit but will be gone on the 72hr aka my next training session

i cant workout sooner than 3 days between push pull or legs im physically too sore and i perform less, some smaller muscles like calfs or biceps ill train more frequently tho

I used to do high volume high frequency 5-6 days a week PPL etc. I switched to Dorian’s blood and guts program but with my own exercises to suit me and I’ve had more progressive overload then I did at higher frequency. You don’t start to lose muscle until what 3-4 weeks without training? If your doing 5-6 days a week working the muscles twice three times a week and your not enhanced your at more risk of overtraining and hitting plateaus then you are if you make sure your muscle is fully rested before working it again. Record your progress and you will see if higher frequency higher volume suits you are lower frequency low volume suits you.

I currently perform three upper-body sessions per week, focusing on chest, shoulders, triceps, back, and biceps, with no more than 10 direct sets per muscle group per session. My routine includes four compound exercises: bench press, incline chest press, seated cable row, and lat pulldown. I have three concerns that I'd like your advice on: 1. Exercise Order and Detection of Overreaching: I understand that rotating the order of compound exercises across sessions is recommended (e.g., starting with bench press one session, then incline press the next). However, it seems that only after four sessions, where each compound exercise has started a session, can I effectively evaluate if I'm overreaching a muscle group. Is there a better way to structure the order of exercises to detect and prevent overreaching earlier? 2. Increasing Training Frequency: Given that each muscle group receives less than 10 sets per session, is it feasible to increase the frequency from three to six sessions per week while maintaining the same exercise setup? What factors should I consider to ensure this doesn't lead to overtraining? 3. Variation in Rep Ranges Across Sessions: If I start one session with the bench press doing 6-10 reps at a certain load, should the first exercise of the next session, whether it's another chest exercise or a different compound move, start with a different rep range, like 8-12 reps? How should I manage variations in rep ranges and loads across sessions to optimize muscle growth and recovery?

It depends on the person and age, in my 20’s I worked out every 72 hours, I’m 46 know and my tendons can’t tolerate that anymore, I do once per week know, I’m 5’8 and 145 pounds at 10 percent body fat.

It seems that if a new exercise makes me sore that is a great indicator that there are gains to be had if I keep at it after I get through the DOMS phase. Then protein synthesis can start to build muscle instead of repairing the DOMS. Just a theory.

What do you think about side delts getting trained two days in a row then rest a day and two days in a row (trained in push and pull sessions and rest on legs) PPLPPLR

Great information as always. Can't find you on Twitter?

Thank you for thèse advices. What about body weight squats training ? Most channels considér a daily training as a good way of developping lower body me as ans, quand, glutes, calf, hamstrings etc ... IS my level of fatigue or soreness thé main Factory that is to bé Taken into account ?

Turns out I knew all this anyway, again nice.

It depends on your objective of training : muscle growth & size or muscle strength & effectiveness. Human body is a complex structure and there is never a one-size-fits-all approach or formula.

కండరాల శిక్షణ తర్వాత కోలుకోవడం శరీరం యొక్క సహజ సహకారంపై ఆధారపడి ఉంటుంది.

I am getting better results the less frequently I train. Now down to one squat day, push & pull, and deadlift per week. Also down to just one set 5-10 reps to complete fail, plus warm ups. It took me 40 years to discover Mike Mentzer, but we never had t’internet back then.

Age, intensity and diet matters as much as anything.

I don’t know about all the science and stuff but I just do it again on the 3rd day. Hit the same ones twice a week with only 1 intense session a week on that same muscle

My regimen that works best for me: 2-3 times for each body part per week. 10-12 sets of 10+ reps each time.

One of the best exercise science channel on KZfaq, keep up with all the amazing work mate:) Oh mate just wondering....Are you a personal trainer or strength conditioning coach ??

72 minimum If you've been training really wellAnd depending on the intensity of the workout, sometimes 7 days

if you train till failiure at list weight 2 day at minimum 3-4 day recommended some need even 5 days if you are new in workout

Im kinda confused. Does 48 hours of rest between each workout means:work out on day 1 rest on day 2 and 3 then workout again on day 4 or does it mean 48 hours after the exact time i finished the first workout(same muscle group ofcourse)

There's a lot of factors that go into this. Individual conditioning and programming. Diet. Recovery conditions (how stable/calm the environment is. Do you work a lot. If so. How active is your job/stressful) And ultimately comes down to. What do you got going on. Truly. No bullshit.

if you're over 40, then you can actually make big gains training once a week. Every 5-6 days is optimal

My guy using Sean Nalewayj's background music, great!

For me 24 hrs seems to be no problem. But I am a well experienced lifter. Most of the time intensity and volume is constantly high. However, I have experienced that it’s also dependent on my daily form. Sometimes, after already training for couple of days, e.g. 2 Weeks, in a row I have session where I can push more my limits. And sometimes, when I having rest during the weekdays and do my first workout on a Saturday, I feel fatigue and exhausted 🤷‍♂️

Al this makes sense although there will be variations between individuals. One point I would make is that particularly with free weights, form can be sacrificed by some if the muscles targeted are not fully recovered. We all see some gym users who think they are exercising certain areas whereas in reality they are compensating by adopting other muscle groups.

What about how long should we rest after a single day of intence training? We need to let our CNS recover 1st before our muscles can recover no one talks about that. Typically its on two days off repeat on a three day split.

I've been training every 72 hours and I've seen just as much progress if not more.

Thanks!

What's your suggestion for someone who takes 1 rest day per week but by the end of the month he takes a one week rest before repeating the 1 rest day routine? And I'm talking about full body exercises

Everyday is leg day for a boxer. I had cramps in my calves and thighs for a week. After that I feel like I can do heavy leg trainning everyday

is it just me of i'm seeing a different picture from the 1st study, it seem to me that the reason biceps get no or negative growth was because of overtraining, it's easier to overtrain biceps than to overtrain quads the recovery time is related to the amount of stress, also even if the group 6 train 6 times per week but the exercise is done only 2 times a week, so the muscles get a 2 days rest, even if we say we train chest for example with different exercises, but we are maybe recruiting different fibers or maybe the volume wasn't enough to train to failure hence training another day won't cause overtaining but i think training less days is better for economy, but well, most gyms have a monthly subscription were you can attend everyday.

DOM, differs from people to people, but usually it would be 2-3days, Go all out for a training then rest for a few days, you can keep track on what day it hurts the most for yourself and the next day it goes better, So U roughly have an idea how many days it will take you

It depends...

sometimes rarely like a week but im lieing to myself because i could do active recovery, stretch or a different body part

So what is the conclusion to Hit Training or High volume training’s?

Is 2 workouts a day equal to one? Like 1 time doing a certain Volume vs 2 times with same volume cut in half?

All these studies are done no more than 12 weeks. Muscles recovers within 72 hrs, tendons not. Thats why intensity should be moderate if you are incorporating frequency, if you want to train once a week in a good form, going near failure is best. I feel once a week works because you can have good warm up for specific muscle also streching. You get time to workout smaller muscles and do cardio in compatitively less time.

I had been sick for 2 weeks with no training. I finally was about to train, I didn't see any decrease in strength. In fact I increase some lifts. Interesting? I believe it's more accumulative then just stating 48hrs... after a while it's possible the body may not be able to recover without more time off. I was working out 3x a week. The only noticeable change was in my cardio output. I've also notice skipping sessions was more detrimental then the 2 weeks off for some reason?

I simply feel better with the longer rest periods, which is what exercise SHOULD do for you. Even if teh gains are slower with longer rest periods, I feel its worth it.

Interesting.. so muscle growth is basically like we destroy something to build greater thing😂

I'm a beginner in workout. After 2 days, my abdominal muscles are still sore. I cant even sit from laying down without hand assistance. This goes without saying that provided you have recovered enough to do the exercises in proper form, right?

You need to accurately measure how many reps you can do to failure with a given weight. Record this and compare each week's training.

If i do upper lower upper lower upper lower in 6 days per week with not high intansity. What this is best for bigger muscles comparison of push pull legs push pull legs in weak 2 times. Please answer this

Depends on the person's recovery how hard they have trained etc

I’m 58 train one muscle group a day over 6 days,one day off then repeat,I find this for me works as I have a good physic for my age as long as I keep on top of my diet

Do we need to recover that long even if we don't feel soreness or pain?

What’s the background music in this video i’ve been trying to find this for a long time