Which muscle group to rest the longest?

Discussion in 'Strength & Conditioning Discussion' started by Mala, Aug 5, 2010.

  1. Mala

    Mala Yellow Belt

    Joined:
    Apr 25, 2009
    Messages:
    156
    Likes Received:
    0
    Location:
    San Diego
    I train 6 times a week, in BJJ and straight boxing. Sunday is my off day in terms of those two, while tuesdays, thursdays, and fridays are the most intense. That being said, is it set in stone that I should rest a particular muscle group the longest?


    Typically, Saturday is when I do deadlifts and weighted pull-ups, I find that those particular muscle groups are the ones I tend to use the most in training, and I like a rest day to recover. I squat on Monday and I pair bench with swing/snatch/shoulder on Wednesday.

    (Yes, I have read the faq)

    To clarify the question, I am wondering if this is a purely subjective thing.
     
  2. Ayin

    Ayin Black Belt

    Joined:
    Oct 6, 2005
    Messages:
    6,304
    Likes Received:
    1,499
    Location:
    Toronto, Ontario, Canada
    Generally, larger muscle groups take longer to recover, and lifts which use the most muscle groups and move the most weight are the most taxing. I would expect most people would say that their legs are tired after a day of squats, and that their lower posterior chain is tired after a day of deads, much more so than they would notice their chest/arms being tired a day after bench.

    That is my experience, at least.
     
  3. AJP

    AJP White Belt

    Joined:
    Oct 25, 2009
    Messages:
    88
    Likes Received:
    1
    The lower back muscles (erectors, lumborum etc) tend to take a bit longer to recover than, say, biceps and triceps. it seems to me that the more motion a muscle group is responsible for (not just muscle size) the more time it needs to rest. plus, LB muscles are used day in and day out for posture so it's tough to give them enough pure rest.
     
  4. ShoWandLA

    ShoWandLA Orange Belt

    Joined:
    May 20, 2010
    Messages:
    307
    Likes Received:
    0
    Legs and back take 5 days , chest and shoulders 4 days, tri and bi 3 days..
     
  5. TrainingAdict

    TrainingAdict Orange Belt

    Joined:
    Dec 13, 2004
    Messages:
    487
    Likes Received:
    17
    Lower back takes the longest. Even when it isn't sore.
     
  6. ExtremeStandard

    ExtremeStandard Yellow Belt

    Joined:
    Jun 19, 2010
    Messages:
    192
    Likes Received:
    0
    Location:
    Alberta
    I always found my mid to upper back, and upper legs took quite a bit longer to recover.
     
  7. guilineseguy

    guilineseguy Black Belt

    Joined:
    Jun 10, 2008
    Messages:
    7,264
    Likes Received:
    1
    Location:
    SuperD's poopyhead clubhouse
    I thought legs healed the fastest? I usually squat every session now.....maybe i heard wrong.....or read a bs article somewhere
     
  8. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    Giving exact numbers is ridiculous. First, it varies a lot from person to person. Second it depends on the workout that was done, what the volume was, exercise(s) used, Intensity. Third, a muscle doesn't have to be completely recovered for it to be trained again. It can take over a week for a muscle to completely recover from an intense workout, but the best gains are seen training the same muscle groups more frequently than that.

    Muscle groups that have a greater percentage of fast twitch muscle fibers will take longer to recover than those that have a greater percentage of slow twitch muscle fibers.
     
  9. cXs808

    cXs808 Brown Belt

    Joined:
    Jun 13, 2008
    Messages:
    2,662
    Likes Received:
    0
    Location:
    Pukalani, HI
    i squat, deadlift, bench, and overhead press heavy all in one week for 3 weeks straight then deload and i'm fine...
     
  10. ghostwipe

    ghostwipe Black Belt

    Joined:
    Oct 1, 2003
    Messages:
    6,805
    Likes Received:
    61
    Location:
    bizarro
    If I was training six days a week I wouldn't be able to lift hardly at all. Unless it's some poof training or Billy's Bootcamp or something. Maybe cut down on your training frequency if you want to add strength.
     
  11. zx

    zx adventurer

    Joined:
    Jul 15, 2010
    Messages:
    12,133
    Likes Received:
    93
    Location:
    your heart
    I fully agree.
     
  12. toonie

    toonie Tuesday

    Joined:
    Oct 29, 2009
    Messages:
    1,901
    Likes Received:
    10
    I squat 3x a week, and sometimes deadlift 2x a week and I'm recovering fine..

    But then again, the weight is still not that big lol.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.