What most people fail to comprehend, however, is that the human body’s response to exercise is more than just what happens inside the muscle cell. Just because the muscles have stopped growing within 48 hours after heavy training doesn’t mean the joints, connective tissues, nervous system and spine are ready to handle max Squatting weights again. The modern practice of training a muscle once a week (usually with a high work volume in an attempt to compensate for the fact that the muscle won’t be trained again for 7 days) leaves the muscle growing for roughly two days and then five days wasted (in terms of muscle growth) waiting for other systems to recover – a time further exaggerated by the high volume that was done, placing more demands on these other systems. For beginners and intermediates the solution is relatively simple because they are not yet strong enough to so easily overstress their joints and nervous systems: Train their full body every 48 hours (or three times per week) or do a very simple split that still allows them to train each muscle about three times per week.
What they need is a structured way of planning their training that allows them to train a muscle frequently without overstressing the joints, ligaments, nervous system, etc. While we have research demonstrating full body training to be optimal (as used in Bryan Haycock’s HST (Hypertrophy Specific Training)) a few years ago, we also have years and years of natural and enhanced bodybuilders getting tremendous results from bodypart, or “BRO” splits where you train each muscle once per week.


Building a lot of muscle eventually requires the ability to shift a lot of weight and to do that consistently over the years. As we known that in drug-free lifters muscle protein synthesis returns to baseline in the myofibrillar portions of the muscle within 48 hours training this allows for elevated MPS in most of the major muscle groups for 5-6 days out of the week.
That being the case, I find it hard to endorse anything other than a person train a muscle approximately every 48 hours for their first few years of training. People tend to think that only their muscle fibres are what determine how often they can train heavy.
Working on these three facets of training will ensure a smooth transition to intermediate status, a sport or the specific goal in this case, muscle growth. We are looking for form good enough to minimise injury and which spreads the workload across the musculature.


This sets them up for further gains down the line and the ability to translate that early conditioning into muscle growth later.
The muscles have completed the growth process by about the 48 hour mark and the rest of the time needed to recover is due to other systems – not continuing muscle growth.



Weightlifter breaks legs
Power clean workout for football
Gnc 100 whey protein advanced
Chest and back workout routine p90x


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