How Quickly Can You Re Train A Muscle Once You Have Worked It....


A popular question within the 'workout world' is how quickly can you re train a muscle once you have trained it that day. We all know that when you break down the muscle properly you will experience something called DOMS, delayed onset muscle soreness which is the muscles being broken down and them repairing accordingly. The only effects some people and you could say the beginner lifter experiences DOMS far more than an experienced lifter who has been training for years. I want to give you a heads up on how quickly you can re train a muscle and what you can do to prevent DOMS staying for what can feel like, an eternity ;)

Training A Muscle...

When you step into the gym its game time and there should be no messing about, therefore when you are training you are focusing on breaking down muscle tissue so that you can change how you look. You also want to work hard enough so that you drop the body fat and increase your chances of getting closer to your goal. When you hit a muscle group hard during a session you may experience DOMS 8-12 hours and this is where you need to keep on top of the amount of protein you're consuming to reduce this feeling.


Protein and other amino acids will help reduce the amount of DOMS you experience, because they all work together in speeding up the repair of muscle tissue, especially after a tough and grueling workout.  This is why the actual amount of protein you consume in a day reflects how quickly you can get back to training that muscle group again. Let's face it, if you have a weak area in the body which you need to focus on more than once a week, it's imperative your repair game is as effective as it possibly can be so that you can work the muscle area again.

How Long...

Usually with major muscle groups like chest, back and legs you ideally want to give 72 hours and you should be able to train this muscle group again. With other muscles like, shoulders, arms and abs, the rest you give yourself in between training these muscle groups might be shorter as they aren't such large muscle groups in comparison to the ones before. However, I should just put a disclaimer out there and state that there is no real known time you can give your muscles because we are all different with our recovery times. One thing is for sure, the better your nutrition is in terms of calorie and protein intake will certainly speed up your recovery times, allowing you to get back into the gym and training again.

Improve Recovery

As I have already mentioned above, consuming the right amount of protein in a day will help increase your recovery and improve DOMS. However, protein isn't the only food source which will help with this, there are other ways of improving your recovery rate. Glutamine and branched chain amino acids will help engage with your recovery, optimizing the rate at which your muscle fibres recover for your next session. Alternatively, getting a sports massage or rolling out on a foam roller will also increase the rate at which your muscles recover because it allows more oxygen and blood to flow to this area. One major benefit of sports massage is the fat that these treatments allow you to relax whilst a therapist irons out any knots and tight areas within your muscle fibres.

So there you have it, if your recovery game is on point you should be able to re train a muscle area within 72 hours, but like always, listen to your body and train when fully recovered.

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
Post a Comment

Please wait...