press1's picture
press1
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+ 9 How Long does it take you to FULLY Recover a muscle group before being able to train it again?

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As I feel like I am Aging into a Dinosaur, I am noticing that muscle recovery is taking longer and longer these days. I swear it never use to take this long before I could hit things hard again (no homo).

I know there are a lot of factors and variables that come into play here, such as the exercise(s) you are performing eg. Recovering from a Deadlift session is going to take longer than recovery from a Bicep session, Age, Daily protein intake, training session length, sleep quality, Strength of the compounds you run and so on ....

But lets assume an average amount of time you can bank on in terms of rest days away from that particular muscle group, proper rest, usual routines and no outside factors disrupting things - how long do you generally take to recover a muscle group before you can safely hit it hard again without the risk of injury? Smile

(Remember to hit the 'Vote' button guys to make it count in the tally - & REMEMBER you cannot see the votes yourself until you Vote!! Haha)

How long does it take you to Fully recover a muscle group before being able to train it again?

1 Day
3% (2 votes)
2 Days
21% (16 votes)
3 Days
42% (32 votes)
4 Days
16% (12 votes)
5 Days
11% (8 votes)
6 Days
3% (2 votes)
7 Days
5% (4 votes)
1 Week Plus
0% (0 votes)
Total votes: 76
Bill1976's picture

My bis and triceps take about a full week. Legs? About 4 to 5 days. It’s different for every part

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Big_Ape's picture

I've played around with variable rotation with more rest for tougher body parts.
I Forget exactly, but it was something like this.
1 Legs, Biceps
2 Chest, Triceps, Abs, Calves
3 Back
4 Biceps, Abs, Calves
5 Triceps
6 Chest, Abs, Calves
7 Legs, Back, Biceps
8 Triceps
9 Abs, Calves
10 Chest, Biceps
11 Back, Abs, Calves
12 Legs
Then start over. Take a rest day, or days when you feel like you need it.
You can adjust this for yourself, but this was the general gist.

AlwaysGottaStiffy's picture

I feel the soreness if I haven't been to the gym in a long time on day three. I say 4 days. Maybe a different store in my 20s, but as i age it takes more time. Even on PEDs.

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Stokes500's picture

Only 6% say 7 days … that shocked me.. in my experience if your training high intensity your going to require at least 5 days 7 being optimal. 46% saying three days …. Get out of here there is no way you are recovering fully in 3 days if your training to your full potential at high intensity unless your a genetic freak and even then top competitive bodybuilders can’t recover at that rate

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swldg's picture

IMO, it comes down to the body part trained and with how much intensity. There are weeks that my lats hurt for 5 days and the same week my chest isn't sore after 3. I train to failure for most every exercise, allowing for some common sense at times. There are so many variables to consider. I saw Jay Cutler on YouTube not too long ago and he said the average is 72 hours. I am inclined to think the CNS is what really needs the most rest.

I did an upper/lower split M/T was heavy upper/lower, Wednesday rest, T/F was more hypertrophy. I adapted pretty quickly, but it was really more of an experiment to keep my training fresh.

SeeOhShow's picture

Muscles recover faster than people realize unless they’ve taken a hiatus from training. Their muscles could be good to go but tendons and CNS could absolutely not be recovered. That’s why you see folks on gear ripping shit off the bone. AAS have their muscles recovering much faster than other parts of the body.

I think it could be largely dependent on bodybuilding training vs powerlifting training too. If I’m doing bodybuilding stuff that’s lighter, long eccentric, deep stretch under load, for 10+ reps til failure I’m good to train that same part ~3 days later. If I’m in a powerlifting cycle and pushing the heavy ass squats/deads for the 1-3 rep range I might need 7+ days to go again even though my muscles feel fine. The fatigue from all the axial loading gets intense. Biggest mistake I see younger folks making. Trying to rip those heavy deads 2x a week and then they start getting weaker and weaker each week.

Haven’t met a person yet who can hang with me in the gym either, so I know I train hard. They always do 1 leg day with me, end up laying on the floor, then have excuses about why they can’t make it back to the gym with me. Granted you look like a goddamn gorilla based on your avatar so I bet we would have some great times in the gym

wanted's picture

But we can sure BET not many people are training real high intensity…. Im probably included in them

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Stokes500's picture

True …. It would be interesting to see how long guys are training each session along with recovery time. I see guys come in the gym and be in there for 2 hours +, 45m hour tops and I’m fried gets counter productive from there in my opinion

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press1's picture

I'm sure I did a poll a while back on how long people train for Scratch one-s head

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Friendship.is.Magic's picture

I can only do a limited number of exercises since my thumbs are fucked, so I am usually good to go within 2 days

julesrules's picture

If I'm on a Tren or Dbol cycle, 2 days max. If I'm only on a TRT cruise/blast (500mg), then it can can take 4 days. It's also going to be directly related to how many sets you do.

Azaghal's picture

I have set myself 3 days, which is average time I try to repeat muscle group, but many times Im not fully recovered (legs).

I also find that the recoveries were not like years ago when I combined BJJ/MMA and trained like a lab rat several times a day, I could always give more.

I totally agree that GH makes a big difference in terms of recovery and you notice it when you stop using.

I look like Mr. Potato, I need spare parts in all places (36 years lol).

Makwa's picture

Get on some GH and you will never have DOMS again in your life.3-4iu/d. Now the CNS is a different story. Muscles recover quickly with GH and AAS but nothing you can do for the CNS. Heavy training can blast the CNS for several days before it recovers. I just don't do heavy training. Problem solved Lol

press1's picture

So are we saying that its the decline in natural HGH levels over the years that is truly affecting muscle recovery and not general aging?

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Makwa's picture

My natty GH is in the gutter now, but even back in my prime I still remember having DOMS, not using exogenous HGH by the way. Now that I pin HGH, once it gets going after a month or so it is almost impossible for me get any DOMs, no matter how hard I push. Has to be some mechanism boosting recovery. I don't use a so-called replacement dose of 2iu so maybe it would be different with a lower dose, but 3iu and above it seems almost impossible to get sore.

press1's picture

Okay I am going to get on this fucking train finally and give it a proper go Lol

What is the Purity and Dimmer level you should ideally be aiming for - or at least not falling below? Smile

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Makwa's picture

I have heard the pharma actually uses the dimer content to assess quality of the GH. I want to say that once the dimer is above 4% (purity drops below 96%) They retool things. I have rarely seen (if at all) any dimer over 4%. The lower the better though. Seems like as the dimer creeps up the CTS seems to be a little more prevalent. Really though, any the top sources and major brands are pushing out quality GH now.

press1's picture

So is a Dimer of 0.85% and Purity 94.74% acceptable? Scratch one-s head

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Makwa's picture

Dimer is low, I have ran some stuff around that purity without any issues. I have seen some test above 98% pure also.

RobertB80's picture

Don’t think I ever fully recover a muscle group before retraining it unless im injured or on holiday and not training. I do find the more frequently I train legs the less doms I get. Chest hardly ever get doms. I’m usually sore these days from pinning, not training! I’ve put 3 days but it does depend.

simonmagus84's picture

I originally posted 4 days but if I’m cycling, it’s usually 2/3. I’m off cycle now and it’s a harsh reality not being able to recover at the accelerated rate as usually but it’s refreshing to think like a human again; not just want to eat and fuck.

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press1's picture

You've become part of the rat race again Simon!! Lol I know with myself its great to have loads of spare cash again each month - it truly is incredible how much we spend on gear and powders/health supplements every month in this lifestyle.

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BackdoorEnforcer's picture

Since i am on at least 250mgs of test forever, and most times more, ofc my muscles recover within 24 hours. Since i do lots of MMA and strength training, what needs more recovery is my CNS and bruises and elbows. Sometimes some deeper muscles from mobility and core training might need an extra day. But thats about it.
You should be able to be up and running the next day. The day after that would be the very least. If you are sore for more than that, either you are natty, your gear is fake, your food is off, or you are just training for lactic acid buildup, not actual stimulation. Pro athletes in NFL and rugby and fights take gear to be able to train daily. So if an average gym rat on 500mgs of test is sore more than pro athletes, something is fucky.

press1's picture

That's why Professionals can make a living from these sports though, because they are able to recover and train again extremely quickly - much quicker than the average man whether steroids are involved or not. They are Genetic outlyers in their chosen sport. For example a huge squatter will often be able to train them 3 to 4 times per week medium to heavy, where as with the average joe it may be twice at most. Thats how they are able to get much stronger than most because they are able to train them more frequently. Maybe its because you do a lot of MMA training that keeps you stretching regularly and more flexible, this will probably mean that the soreness created by lifting weights does not set in as much as someone who then goes dormant during days of rest away from the gym.

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Rosschestzip's picture

Idk I’m only sore when I go really really heavy but I noticed a few weeks ago when my digestion was messed up and I could hardly eat anything, I was so sore, so I guess I’ve just been eating enough calories and protein to recover well enough to not really feel sore but I can still tell that I’m not fully recovered the next day and I might be able to work it again later on the second day but for good measure, and just how I have it scheduled, I wait till the third.

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KonstantViktory's picture

It depends how maximally I train, what my nutrition is, and with that nutrition whether or not I am on cycle, how far into cycles and what cycle. Lol. On average I'd say four days is a pretty solid answer. It really varies though. As a natural, recovering from heavy squats and deadlifts took much longer. Usually 6-8 days. Again this really depends on volume though and exertion. Also let's not forget muscular anatomy directly involves the skeletal system. So that makes a big difference. Sometimes bones get sore. Lol.

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press1's picture

I can imagine your training sessions are pretty brutal mate!! When you say bones can get sore are you referring to things like ankles, wrists etc?

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KonstantViktory's picture

Usually elbows and ankles for me. Just that inner soreness. Usually accompanied by CNS fatigue and several months of brutal training without proper recovery, which is why I try to prioritize the time factor and schedule in regular rest periods.

Also I tore a partially tore a pec in 2020 and it took me about a year to get back to normal. It flares up when I start touching certain intensity so I have a good indicator of when to back off. Nothing unbearable, just kind of a dull feeling of misalignment, so to speak.

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press1's picture

I get the feeling by the way you talk you are a pretty strong powerlifter/strongman are you mate?

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Drexyl's picture

Three days is an average, may hit some arms sooner, legs may take four or five days. I fried my calves so bad one time (was on orals) morphine didn’t even touch the pain, ruined my entire weekend. This is definitely a pill for us old farts lol

JakeKO's picture

When running GH, I am almost fully recovered in 1-2 days. Off of GH can be anywhere from 2-5 days depending on the intensity of the workout. I never realized how much GH helped my recovery until I came off of it in September. I recently jumped back on it on January 1st, and recovery has improved ridiculously.

press1's picture

Thats incredible mate - I have been running some MK 677 for a few days and you can definately feel the HGH pulse with it an hour in, not sure how much that has helped with healing but woooaahh the appetite increase is pretty mad. I've only been running 6mg a day and an hour after taking it all I can hear is my stomach churning over for the rest of the day Lol I wish we still had the days of Growth kits costing £100 rather than £250.

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CHIMAIRA75's picture

It's definitely a tricky question Press. Great one though! As I'm about to turn 50 myself, I find that I just don't have it in me to hit any given body part more than once a week anymore. The exception being arms.
It's not even so much soreness for me anymore as I rarely even get sore. Even running a heavier cycle, I feel like if I hit it hard enough once a week, there's no need to do it again in the same week. The fatigue is and should be there for that particular muscle group. That's how it works for me as I fossilize myself. Lol
Love these polls brother! I love seeing and hearing where everyone else is at with it. +1

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press1's picture

WE STAND TALL & FOSSILIZE AS ONE MY BRO!!! (In a Transformers voice lmao)

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CHIMAIRA75's picture

Lmao... Good one brother!

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Mac12769's picture

Exactly that bro. I’m 50 as well and while I can still lift pretty well still, but the ligaments and tendons are still old. Lol
I got the shoulders/knees under control with little therapeutic NPP just great, but the tendonitis in elbows/wrists some days slows me a bit. I can work through it after a set or two, but then sucks all over next day worse. So I have to gauge the days and rotate sets around.
Also running HgH long term, 4 iu/D.

CHIMAIRA75's picture

That's def an issue brother! Got the knee messing with me, elbows, etc. I just came off of an NPP cycle and it was still rough all the way through it. At this stage of the game, it's all feel method. If I gotta switch muscle group days around or movements to adjust and still get it in for the week, it's what we gotta do at this age.
It's all still doable! Strength, intensity, endurance is all there, just the tendons and ligaments now dictate what I'm doing for any particular day. Wish I could run GH! It's supposed to help with that but I'm cancer prone being in remission, so.... That's out the door. Just gotta deal with what I got brother! Love seeing us aging brothers still killing it though!

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press1's picture

Ditto - the tendons and ligaments dictate for sure whether you are training that muscle group that day or not. I like to try and plan when the next workout is going to be based on how much I have done that day, but nowadays its just impossible. There is no way I could have a program set out in stone in terms of when things are going to be trained, now its always based on whether I need an extra rest day or not. Yeah mate, please don't risk the HGH route after all that you have been through - your health and happiness is what matters first and formost.

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CHIMAIRA75's picture

Never even a passing thought brother man. Ya don't realize just how short life is till you are staring at the possibility of it being even shorter. Not a thing in this world worth that risk. I'll deal with the symptoms of aging with grace. An extra day or so to heal ain't so bad in contrast. Thank you for the concern brother! You're a good dude!

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press1's picture

I have always imagined that chemo must be one of the worst experiences you could ever go through in life, continually feeling ill, nauseous and tired - then just when you are starting to feel better again you have to go in for another session again, losing so much weight especially for guys like us must just be horrible. It always seems to be the kindest and best guys like yourself that this seems to happen to also BUT you are getting better now mate and long may it continue!! Yes 3

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