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How Long Should You Rest Between Muscle Building Sessions?
In an earlier article we concluded that muscles must be worked to failure if an adequate hypertrophic response is to occur. Whether this involves one or more sets is irrelevant as in either scenario the muscles must be worked to failure and beyond. This causes significant microscopic damage to the muscle tissues and it is during the period of recovery that protein synthesis undertakes the repair process that results in bigger muscle fibers.
But how long does this process take and when is it safe to expose those same muscles to further intensive exercise? Scientific studies suggest that muscle fiber degradation takes approximately five to seven days to repair and recover. Any further exposure of the affected muscle to intensive activity will interfere with the recovery process and actually prevent it from achieving maximum growth. However, using the muscle to assist in exercising other body parts or even taking part in low intensity aerobic exercise will not prevent recovery.
It follows therefore that each muscle group should be trained intensively only once each week in order to allow full recovery. This can be achieved by incorportating a split training regime that allows you to work out several times each week but still exercise each muscle group intensively only once every seven days.
You can find out more about building muscle by visiting the site listed below. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Advice to learn more about the issues covered in this article.
MORE RESOURCES:
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Burn fat, build muscleCincinnati.comThree local lawmakers will “wait upon the governor” as part of the State of the State address Tuesday in Steubenville. The ceremonial role includes members... After faxing seven national letters of intent for Lakota West football players, ...and more » |
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Burn fat, build muscleCincinnati.comTrainer Trisha DeHall helps her clients, many of them middle-aged women, lose body fat and gain muscle through a system she calls “controlled confusion.” Her specialty at Fit Body Boot Camp in Blue Ash is a 45-minute structured, group session that ...and more » |
LaSalle News Tribune |
Winter sports keep you healthyLaSalle News TribuneGetting out and being active can build muscle, endurance and balance. There are plenty winter sports available in the Illinois Valley (still to come?). Here are just a few: Kaytlyn Molitor of Princeton has been ice skating since age 8. |
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Pitts Recreation Center releases exercise class schedulesDover PostThe class will build muscle with kickboxing drills while trimming inches with interval training, all meant to boost metabolism and burn fat. Attendees are required to bring a mat and hand weights. The class is $25. Those interested in spending their ... |
Salon |
How to fight Indiana's “Right to Work” lawSalonSometimes we'd wield dueling metaphors: they'd compare my role as a union staffer to a lawyer hired to fight on their behalf; I'd compare expecting to get a strong union just by paying dues to trying to build muscle just by paying for a gym membership ...and more » |
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8CN's Mia St John - Tips to weight loss8countnews.comI get a ton of emails asking me how to train, how to lose weight, build muscle, etc... Here's my experience; I know what it's like to feel frustrated with diet and exercise. As a professional boxer I have to get weighed in front of hundreds of people ... |
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The business of buildingThe Border Mail“We supply supplements to people who are trying to build muscle, fat and a range of other things,” store manager Blake Willoughby-Thomas said. Willoughby-Thomas has certificates 3 and 4 in personal training and is sharing his expertise on supplements ... |
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New Rochelle Trainer Offers Free Workout AdviceThe Daily Port Chester“The brain and mindset have to first be in condition before the body will respond to the will and desire to lose weight, get in shape, build muscle, get toned, and stay fit,” said Hunt. “That's why rushing into a gym membership on Jan.and more » |
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