If muscles recover in 48 hrs, why do most pros train each muscle 1x a week?

[ProfessorSnape9]

Muscles usually only take 48 hour MAX to recover. So why do most pros train each muscle once a week?

[edward303]

I'm pretty sure its 48 to 72 hours... Anyway...

Interesting point, I've thought about it also. I think it's that you don't have the energy to put in two full proper workouts a day.

Back in the 70's-80's they would train chest and back together etc. Which is ok still but its going to take longer, and you need to make sure your still giving it all your best.

[babyslayer]

because most of them have a shoulder day and a arm day, so they end up hitting chest/shoulders/arms 3 days a week

they are also recovering more than the muscle, there are tendons and joints that need to recover, and your body only has so much recovery ability to begin with and you have to train and recover every muscle in your body. so even tho you could do legs 3x a week you would be hurting your progress on your other body parts

splitting up the body parts also allows them to go heavier and focus more on each muscle group, its not just about training as often as recovery allows, its about recovering enough to train each muscle group hard and be able to focus hard on each one, letting your joints and tendons recover, and finding a balance of training and recovering each muscle group so you dont end up slacking overall

[DavisForman]

Muscles usually only take 48 hour MAX to recover. So why do most pros train each muscle once a week?

Broscience.

[HydroShake]

Broscience.

^this.
too many variables.

[DavisForman]

^this.
too many variables.

Exactly. Recovery from what? Standing up for 10 minutes? Or 5 straight hours of squats? Recovery will obviously not be the same for both.

[Darren in Gym]

Exactly. Recovery from what? Standing up for 10 minutes? Or 5 straight hours of squats? Recovery will obviously not be the same for both.

brb squating for 5hrs for maximum growth

[FAN0FdaSport]

You'd think a pro could train more because they recover faster from gear or whatever. But that doesn't change the fact they train 10x harder than you or I and because of that it sort of balances their recovery and amount of training they can do. Look at Branch, you really think he can have more than 3 leg sessions in a week?

[TheCaz]

Muscles usually only take 48 hour MAX to recover. So why do most pros train each muscle once a week?

I disagree. Try hitting the same muscle group 72 hours apart for 3 times. Then hit the same muscle group 5 days apart, I almost guarantee you will see better results with the later. And maybe even as much as 7 days, I bet the results are even better if you do like edward303 said, and time your workouts so you hit like a chest day, then 3 days later a shoulder day type workout.

[PaynESTER]

I disagree. Try hitting the same muscle group 72 hours apart for 3 times. Then hit the same muscle group 5 days apart, I almost guarantee you will see better results with the later. And maybe even as much as 7 days, I bet the results are even better if you do like edward303 said, and time your workouts so you hit like a chest day, then 3 days later a shoulder day type workout.

there is acc. a study

frequency > volume

so doing a workout like this

squats for legs only. 3x a week
will produce more results than squatting once a week along with other leg exercises.

if you do 20 total sets once per week.

doing 5-6 sets of squats 3x a week. is still around 15-20

[Fever4DaFlavor]

because protein synthesis can remain elevated for around a week when on gear....

for natty's its elevated for only 3-4 days....

[racindude52]

Coleman lifted everything (but shoulders I believe) 2X/week in contest prep, your point is now invalid.

[deadsheepmill]

Muscles recover in 48 hours max. Well, THAT certainly would be nice. My legs would disagree - they just don't seem quite ready for another round of squats 2 days later. Not being able to get on and off the sh*tter without using using my arms and performing a dip tells me my legs aren't fully recovered....

[moetstylesbrah]

muscles recover in 48-73 hours.. but your CNS does not recover as fast

doesnt matter what steroid you are on.. CNS recovery is not sped up

[Webb]

Me neither I could not hit the same body part in 48 hours.I rest a week between BP.Works for me.

[neginfluence04]

when I first started out i had a 3 day full body split for 6 months

sunday = off
monday = full body
tuesday = off
wednesday = full body
thursday = off
friday = full body
saturday = off

Dem noob gains were awesome but after they slowed down i went to push pull legs splits

sunday = push (chest, triceps, & shoulders)
monday = Legs (quads, hamstrings, glutes, and calves)
tuesday = pull (back , traps, and biceps)
wednesday = OFF
thursday = push (chest, triceps, & shoulders)
friday = Legs (quads, hamstrings, glutes, and calves)
saturday = pull (back , traps, and biceps)

did this for about 6 months as well when gains slowed down i switch to my current split and have been on it for the last year

Sunday = legs
monday = chest
tuesday = back
wednesday = abs and calves
thursday = shoulders & traps
friday = triceps and biceps
saturday = off

those who think they can recover fully in 48hrs are not lifting heavy enough JMO

[Loctus]

Bodybuilding isn't about just letting the muscles recover. It's about letting the muscles super compensate and GROW. Just recovering back isn't enough, they need to get bigger too ya know. Considering how slow growth in general is, it will take more than 48 hours to have it grown properly. It's a protein synthesis process. Other examples of that is your nails or your hair, and they don't really grow too fast either..

[Tcrow]

Broscience.

case in point.

[DavisForman]

brb squating for 5hrs for maximum growth

Could you imagine doing that? Just for once, just for sh*ts and giggles? Brb getting rhabdomyolysis

[Kiwi_]

because protein synthesis can remain elevated for around a week when on gear....

for natty's its elevated for only 3-4 days....

This is what i've heard too.

[IRONWARRI0R]

Muscles recover in 48 hours max. Well, THAT certainly would be nice. My legs would disagree - they just don't seem quite ready for another round of squats 2 days later. Not being able to get on and off the sh*tter without using using my arms and performing a dip tells me my legs aren't fully recovered....

Same with me. I'm more sore 2 days after than the next day, especially legs. There is no cookie cutter mold for everyone. Different bodies respond in different ways.

[Miller89]

Muscles usually only take 48 hour MAX to recover.

brb squatting after 47 hrs 59 minutes of recovery time...
brb better wait to make sure

[CompetitiveGain]

lol at thinking there training is substantial to their growth....

but srsly, more weight moved -> more fibers torn -> more recovery time needed

[Deano87]

this reminds me of the 8hour arm workout posted on the forum

[NaturalLoco]

smolov is a perfect example

base meso you squat x4 per week and i had better leg growth then squatting x2

[valiantmiller16]

i'm going to start training everything twice a week and see how i go a few pro's do it i know mike kefalianos does.

[artDDP]

I often wonder if pro's get bitchin' DOMS anymore.

[xuerebx]

I often wonder if pro's get bitchin' DOMS anymore.

I asked Pro Abbas Khatami and he said he still feels sore in his quads a day later.

[spamy]

when I first started out i had a 3 day full body split for 6 months

sunday = off
monday = full body
tuesday = off
wednesday = full body
thursday = off
friday = full body
saturday = off

Dem noob gains were awesome but after they slowed down i went to push pull legs splits

sunday = push (chest, triceps, & shoulders)
monday = Legs (quads, hamstrings, glutes, and calves)
tuesday = pull (back , traps, and biceps)
wednesday = OFF
thursday = push (chest, triceps, & shoulders)
friday = Legs (quads, hamstrings, glutes, and calves)
saturday = pull (back , traps, and biceps)

did this for about 6 months as well when gains slowed down i switch to my current split and have been on it for the last year

Sunday = legs
monday = chest
tuesday = back
wednesday = abs and calves
thursday = shoulders & traps
friday = triceps and biceps
saturday = off

those who think they can recover fully in 48hrs are not lifting heavy enough JMO

Smart split, when you're training to failure and you got to a certain level of development it's better to train one big muscle/day or 2 smaller/day once a week.

[CaptainGorgeous]

because protein synthesis can remain elevated for around a week when on gear....

for natty's its elevated for only 3-4 days....

Source?

I've heard this too, but I'm not sure where I heard it.