2 to 4 days of rest, depending on the intensity of the workout is the right time for recovery, writes Ben and Joe Weider in their book The Edge – The Weider Guide to Ultimate Strength, Speed and Stamina:
The exact time it takes your muscles to fully recover from a weight training session will depend on your genetics, sex, age, and level of fitness. In general men recover more quickly than women, and young people recover more quickly than people 35 an over.
You usually need 3 to 4 days for muscle group to recover after high intensity weight training, and 2 to 3 days to recover after moderate and light weight training sessions.
I think, that 4 days is too long of a recovery time for exercised muscle group even if it’s worked out very intensively.
There should be at least 1 day, but not more than 3 days between workouts that stress the same muscle group or groups.
Examples of scheduled weight training sessions:
All body weight training per session # 1: Mondays and Thursdays
All body weight training per session # 2:
Tuesdays – high intensity
Thursday – low intensity
Sunday – high intensity
Split routine:
Monday – upper body
Tuesday – lower body
Thursday – upper body
Friday – lower body
I would like to add some to Milan’s article on REST.
different workouts need different time for recovery;
intensity of the workout is the key;
Cardio: great thing about this group is that all what you need is the proper nutrition; because you are pretty much burning fat and loosing water, all what you need is rehydrate,. so good cardio should be part of every workout.
Medium intensity workout: you burn some carbs;they are stored in your muscles and liver; If you do not go all out, just look for some carbs in first 10-15min after the workout and you will be good in next 12-24 hours.
Intense workout you empty all of your carbs, those from liver as well and to regain it back will take 24-48 hours.
I would recommend some drinks like SPR3 or something which has carbs and proteins as well.Why protein? well you need them for transportation of your carbs, so your body does not ot goes after your muscles, which will make recovery much longer.
All out workouts: well you may need few days to recover….Same rule apply- you need carbohydrates and protein as well.
Great thing about cardio is that it decrease the length of your recovery. That is cool thing, your heart will pump all those bad things out of your muscles, and bring the very important nutritions in.
Improvement is actually happening during your resting, off time.
Keep in mind that sleep and good food is as important as the workout it self.
One more thing body is able to absorb the protein and carbs in first 10 minutes much better. So take your sport drink before you go to the shower!!!
Cheers V