I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be?

Please Note: I lift moderately heavy weights (in the region of 100Kg for deads, squats and bench)

Would it be:

  • A) when I have no aching left in my muscles, indicating to me that they have fully recovered.


  • B) when there is still a slight ache or tiredness present within the muscle.

1 Answer 1


It takes approximately 36 hours for the muscle fibres to recover, but even after 36 hours of intense training you will still be able to feel the aching in your muscles ..

If you're training with a split program, it's better to do exercises in different muscle groups everyday, and then have 2 recovery days per week, with no exercises.

If you are training with the same exercises everyday, it's better to recover every second day.

So the answer to your question is a mix of both A and B.

  • Do you have any resources available to back up your claims?
    – Baarn
    Jan 17, 2013 at 23:33
  • @Informaficker Don't hound the new guy; not every answer needs references. Jan 17, 2013 at 23:44
  • 1
    @DaveLiepmann My comment was out of interest, the 36 hours seemed as he might actually have read about that somewhere and might be able to cite from his sources.
    – Baarn
    Jan 17, 2013 at 23:57
  • 1
    @Informaficker My answer was based on the McMaster research. I know that the research was made with skilled bodybuilders, and of course the recovery time variates from person to another, but it's better to take the precautions.
    – Elholm
    Jan 18, 2013 at 11:59

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