Muscle recovery after training

After a heavy load, the muscles need to be given time so that they can fully recover. The period of muscle recovery after training is very important, even more important than the training itself.

All bodybuilding training programs are scheduling training days with a certain frequency. There are many training schemes – some bodybuilders work out for a whole week, some work out for six days of rest, and take one day off. But such schemes are rarely used by many bodybuilders. The following scheme is popular – one week consists of 2-3 workouts and 3-4 days off. You can alternate like this – one day to train, one day to rest. Each person has their own training scheme. It all depends on the psychopath of a person’s character, on his lifestyle, anthropometric data, daily routine. Based on all these indicators, you can choose the right optimal frequency of training and the time that the muscles need for a full recovery.

How to correctly determine the time it takes to recover

The optimal frequency of training is the frequency of training that is optimal for your body. You need to understand that in order to build muscle normally, one person needs one mode, and the other needs a completely different one. In this matter, it is very important to know how much time your muscles need so that they can recover after an intense workout. Some bodybuilders choose their own regime for a long time, sometimes it can take about six months. Each month, they try a particular regimen and compare the results. For such a period, you can evaluate the results and understand whether such a training system suits you. It is impossible to study the scheme for a period of less than a month.

How to determine your own training frequency
There is a way that takes much less time. How to use it? You need to be very attentive to your own feelings. For example, if today you trained the pectoral muscles, then the next day you need to listen to your feelings – are there any pains in the muscles.

If you pump your chest muscles well, then you should experience characteristic pulling and aching pains in this area. This is the first sign that you are loaded the pectoral muscles and destroyed to some extent the protein structure of muscle tissues. In order for the muscles to begin to actively grow, at the beginning they have to go through the process of destruction.

On the second day after the workout, the chest begins to feel even stronger than on the first day. This means that micro-tears heal, and scars grow in their place – additional muscle fibers. On the third day, the chest no longer hurts so much, but if the muscles were stretched very much, then the pain can be felt quite strongly on the third day.

Muscles are still in the process of growth. On the fourth day, the pain becomes less noticeable. This indicates that the compensation period has ended, the chest muscles have returned to their original state. On the fifth day, there is no pain. This means that the muscles on the fifth and fourth day had time to increase relative to their original size. In this case, it will take almost four days for the muscles to recover.

Using this method, you can determine the time it takes for the muscles to recover.