Rest to allow the body to rest and recover efforts made previously. Without it, the risk of injury becomes more important. 48 h is the minimum rest period between 2 sessions of a same muscle.
The rest is time so the two phases of growth (recovery and overcompensation) can be achieved. Until these two phases are not completed, it is unnecessary to train again. This additional training can even be counterproductive and slow decision-making muscle mass.
In effect, create a new stress, therefore empty the reservations of energy even more and augment damage caused in the muscular grains without leaving the time in the muscle to fit hindrance recovery. A restricted recovery cannot procreate of catch of mass and can even augment the risk of wound.
Besides reducing the catch of muscle, main risk is of to entrainer once again on pronunciations which did not recover enough. There is then a risk of inflammation, tendinites, the type of wound which can then prevent of entrainer during several weeks, or several months. Articular recovery is therefore the most critical in bodybuilding if you want to advance for a long time.
The problem is that it is impossible to give a recovery time 'ideal' and suitable for all. In effect, the capacity of recovery is different depending on the individuals, the drive used and the environment (nutrition, sleep ... ). Therefore, it is up to each to make tests and to seek the recovery time that suits him best.
Attention: the sleep is very important for any bodybuilder, because the greater part of the muscle growth is done at this time. It is during the first 2-3 hours of sleep that the body releases the growth hormone, which is essential to the earth socket. Therefore a good sleep is the basis for a decision of muscle mass successful.
For most people, the rest time to leave before again training the same muscle group is at least 48 h 00. Do not train the same group before the sur-lendemain.
48 h 00 is a time of rest. minimum 72H 00 are often necessary if your workout was intense and tiring, in some cases, it can even be much longer. For some athletes, 1 week of rest can be a good frequency if very hard summer training.
It is possible to train the next day, but only if they lead groups muscle different.
There are three other opportunities to increase the frequency of training, without waiting for that recovery was complete:
- it is possible of to lead the day after your weight training session, provided do not cause the same group muscle
- alternating muscle taking heavy sessions, and very light sessions of active recovery (with a series of 50-100 repetitions)You can increase your rate of training, while improving your recovery.
-By working a muscle from a different angle, to not target the same muscle bundles, and do not stress the joint on the same angle. For example, while the bench tilted to a meeting, and the developed on another.
Nevertheless, knowing that any training also leads to fatigue of the body, it is important to leave at least 2 days of complete rest (without weights and if possible without sports) in the week. The ideal being to not more than 2-3 days consecutive workouts chain.
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