defo dont hit the body part more than once a week. 24-72 hour rule is bullshit. the muscle might not feel sore and be capable of lifting the smae weight again but that doesnt mean it has recovered and grown from the stumuli it was put under. this process takes several days else you are selling yourself short
if its a sticking point, add intensity, not extra sets or times training per week etc.
all the best mate![/quote]
That’s way too generalized a statement. Sure, some people won’t have recovered after 72 hours, but the majority will have. Also, there are other factors that need to be taken into consideration. For instance:
Volume- the greater the volume the more recovery time is going to be needed. That’s why traditional BB splits where you train a muscle once per week and blast it for multiple sets from every conceived angle, require you to keep the frequency to once per week (once every 8 days).
However, if you keep your volume low (DC training is a good example of this type of training) you can train more frequently while still training intensely.
Intensity- the greater the “intensity” of the training, the more recovery time is required. And in this case, by intensity I don’t mean % of 1RM. I mean going to failure, using techniques like rest-pause, supramaximal eccentrics, etc…
If you stay well away from failure, it is possible to greatly increase the frequency that one can train at. In that case 24 hours may be all that is needed for recovery (especially in individuals with naturally good recovery).
Also, there are different theories concerning when it’s optimal to train a muscle again. There is a theory out there called “2 cycle theory” which basically suggests that you purposely “over-reach” (a less severe form of overtraining) for 2 weeks or so, and then back off and let the body recover and supercompensate. The theory goes that the summation of the many smaller growth stimuli cause a greater supercomensation effect than if you were to follow a traditional growth/recovery format.
Poliquin’s “Super Accumulation” article, and CW’s “30 Day Mass Plan” programs are both examples of this “2 cycle theory” in action.