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In an earlier article we concluded that muscles must be worked to failure if an
adequate hypertrophic response is to occur. Whether this involves one or more
sets is irrelevant as in either scenario the muscles must be worked to failure
and beyond. This causes significant microscopic damage to the muscle tissues
and it is during the period of recovery that protein synthesis undertakes the
repair process that results in bigger muscle fibers.
But how long does this process take and when is it safe to expose those same
muscles to further intensive exercise? Scientific studies suggest that muscle
fiber degradation takes approximately five to seven days to repair and recover.
Any further exposure of the affected muscle to intensive activity will
interfere with the recovery process and actually prevent it from achieving
maximum growth. However, using the muscle to assist in exercising other body
parts or even taking part in low intensity aerobic exercise will not prevent
recovery.
It follows therefore that each muscle group should be trained intensively only
once each week in order to allow full recovery. This can be achieved by
incorportating a split training regime that allows you to work out several
times each week but still exercise each muscle group intensively only once
every seven days.
You can find out more about building muscle by visiting the site listed below.
Richard
Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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