How long do muscles need to rest?

Muscles are tissues that most living things possess, especially humans and other animals, which must rely on muscle activity to be able to move. Muscles provide powerful power to the body and are always in working condition, bearing a certain amount of pressure. Therefore, muscles also become fatigued and need rest to restore their maximum capacity. How long do muscles need to rest?

Muscle groups such as the chest, back, legs and shoulders need 72 hours of rest after a full exercise, while the biceps, triceps and abdominal muscles only need 24 hours of rest to recover.

There are currently two mainstream training methods. One is the chest, back, shoulders, arms, and legs, and each part is practiced one day.

Another is a three or four-day cycle of chest + triceps, back + biceps, shoulders, legs (or shoulders and legs).

Both methods are scientific and effective. Which one to use depends on your own situation and training.

The principle of muscle growth is actually super recovery. After a muscle fiber is injured, it will drop below its original level for a period of time, then rise above its original level, and finally return to normal. If you train too often, your muscle levels will only decrease. Small muscle groups require at least 48 hours to recover, while large muscle groups require 72 hours. If you over-exercise, you will have to wait until your muscles are no longer sore before exercising again.

If, on the other hand, you only train once or twice a week, and don't train your whole body, it will be almost like improving once, then returning to the original level, and then doing it again, which will not have any obvious effect. Only through scientific training, timely nutritional supplementation and adequate rest can you achieve rapid muscle growth.

If you don't have much time and can't guarantee going to the gym often, it's best to train more comprehensively and with a higher intensity at one time, then rest for a week before training a second time. In this way, you can achieve certain improvement just by exercising on weekends.

Don't use high-intensity training to stimulate muscles at the beginning, as this can easily lead to muscle strain. You can start with low-intensity strength training and gradually increase the intensity of the training. You can practice low-intensity exercises every day, and high-intensity exercises can be done one day apart. You should also pay attention to your diet and eat more beef, eggs and other foods rich in fiber and protein to supplement your nutrition. In addition, replenishing water after training is also important.