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.
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