Anonymous
6/15/2025, 1:28:32 AM No.76261811
I train muscles twice a week each. Am I leaving gains on the table by following the 72-hour hard rule for recovery?
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Thread 76261811 - /fit/ [Archived: 1041 hours ago]
Anonymous
6/15/2025, 1:42:41 AM No.76261849
>>76261811 (OP)
maybe?
maybe?
Anonymous
6/15/2025, 2:01:41 AM No.76261878
>>76261811 (OP)
Most muscles can be trained more than 2x a week, especially smaller muscles that recover fast. However there are diminishing returns for training more than 2x a week. I'd say 3x for heavy compounds and 4x for the rest is usually the limit, anything more and you won't notice a difference in your progression. 2x is the most optional time investment to progression ratio tho. When I have a busy schedule, I stick to 2x or 1.5x times a week. When I have more free time I push for 3x times.
Most muscles can be trained more than 2x a week, especially smaller muscles that recover fast. However there are diminishing returns for training more than 2x a week. I'd say 3x for heavy compounds and 4x for the rest is usually the limit, anything more and you won't notice a difference in your progression. 2x is the most optional time investment to progression ratio tho. When I have a busy schedule, I stick to 2x or 1.5x times a week. When I have more free time I push for 3x times.
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Anonymous
6/15/2025, 2:15:12 AM No.76261907
>>76261811 (OP)
depends what stage you in. first year it's probably optimal to do 2x/week. You go in hard with full body so 72 hours seems beneficial. Only once you want to specialise you need to do compounds (the one you want to build up) 3-4 per weeks. at that point you won't be doing full body, more like upper lower. or an upper lower fb. i'm nowhere near that stage i just started again lol.
depends what stage you in. first year it's probably optimal to do 2x/week. You go in hard with full body so 72 hours seems beneficial. Only once you want to specialise you need to do compounds (the one you want to build up) 3-4 per weeks. at that point you won't be doing full body, more like upper lower. or an upper lower fb. i'm nowhere near that stage i just started again lol.
Anonymous
6/15/2025, 5:07:57 AM No.76262256
>>76261811 (OP)
No. A muscle group takes about 72 hours to recover from proper training.
>>76261878
>Most muscles can be trained more than 2x a week, especially smaller muscles that recover fast.
This is pseud nonsense. More intensity = more recovery. Less intensity = less recovery.
>3x for heavy compounds and 4x for the rest
This is only sustainable for short periods if you're preparing for an upcoming power/oly lifting event and you're training more for technique rather than musculature. In the long term high frequency training sends you to snap city. If you're doing it for looks, it would be best to train in the most time efficient fashion possible which means you really won't be able to do any muscle group more than twice per week.
>diminishing returns for training more than 2x a week
Yeah. Loading your shoulder girdle more than twice a week is just not a good idea.
No. A muscle group takes about 72 hours to recover from proper training.
>>76261878
>Most muscles can be trained more than 2x a week, especially smaller muscles that recover fast.
This is pseud nonsense. More intensity = more recovery. Less intensity = less recovery.
>3x for heavy compounds and 4x for the rest
This is only sustainable for short periods if you're preparing for an upcoming power/oly lifting event and you're training more for technique rather than musculature. In the long term high frequency training sends you to snap city. If you're doing it for looks, it would be best to train in the most time efficient fashion possible which means you really won't be able to do any muscle group more than twice per week.
>diminishing returns for training more than 2x a week
Yeah. Loading your shoulder girdle more than twice a week is just not a good idea.
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Anonymous
6/15/2025, 5:15:05 AM No.76262277
>>76262256
>A muscle group takes about 72 hours to recover from proper training.
Nope. First of all, lemme see you intensely train delts. Delts tire quickly but also recover quickly, same with biceps, triceps, glutes, calves, and forearms. They respond better with volume and time under tension over intensity/training to failure.
>A muscle group takes about 72 hours to recover from proper training.
Nope. First of all, lemme see you intensely train delts. Delts tire quickly but also recover quickly, same with biceps, triceps, glutes, calves, and forearms. They respond better with volume and time under tension over intensity/training to failure.
Anonymous
6/15/2025, 2:36:15 PM No.76263262
>>76262256
OP here
I largely agree but thinking when I get back to bulking I might do small isolation lifts like side delt exercises 3x/week, from my own personal experience it's stupidly hard for my side delts to get sore anyway
OP here
I largely agree but thinking when I get back to bulking I might do small isolation lifts like side delt exercises 3x/week, from my own personal experience it's stupidly hard for my side delts to get sore anyway