Approximate rest time by function

To make muscle damage theory and brief introduction into training theory short: training is a catabolic process. Human body is an adaptive organism. As a part of the adaptation process, we reach super compensation. How much time needed for super compensation? Rest time is function that depends on different parameters. First of all, it depends on the observable parameter. Are we talking about super compensation of lactic acid, Creatine Phosphate or something else? Secondly, there are your parameters. Such as: current training level, current program, age and other factors. Even if we can’t take into account the second group of parameters, we can still tell something.

Approximate rest duration for reaching super compensation (by function):
  • Lactic acid - several hours. For more information about lactic acid see: http://en.wikipedia.org/wiki/Lactic_acid.
  • Super compensation of Creatine Phosphate is reached within several minutes (3-5) of rest after stress (which causes significant decrease of its level). Duration of super compensation is 1.5-2 hours.
  • Glycogen super compensation is reached within 2-3 days (this is the source of 48-72 hours rest that’s commonly recommended).
  • Structure reconstruction of damaged cells can take about two-three weeks. DOMs (Delayed Onset Muscle Soreness, for more information see muscle damage theory) might be felt for several days after workout. DOMs point out that your body takes out all harmed structure (“clearing the surface before future building”). Stopping feeling muscle soreness means that the “clearing” process has finished. It might take a week or more till new structures are built.


If two weeks are needed for structure reconstruction super compensation than how am I advancing while making more frequent training*?

On initial stage of such training micro injuries are caused during each workout. There isn’t enough time for full recovery. New micro injuries are placed above the previous ones. This continues about a month till muscle energetic potential increases (reservoirs of Creatine Phosphate grow and ATP’s recreation speed increases). Higher muscle energetic potential blocks new micro injuries and starting this point recovery process taking the lead. Therefore, with frequent training* muscle hypertrophy becomes possible only after muscle’s adaptation (energetic potential growth) to the new intensity. Reconstruction and growth processes take about one more month. At this point if nothing is changed in the workout routine growth of muscle mass and strength parameters stops. It usually takes about two month to understand that current workout routine stopped giving results and trying changing something. Almost the same muscle hypertrophy that’s reached within 2-3 month using usual training (most common in gyms) could be obtained within several trainings while giving longer rest periods (about two weeks). Note: the last sentence referred to muscle mass and not muscle working capabilities or other parameters. For beginners, usual training might be preferable from the exercise’s technique point of view. More repetitions will lead for better technique.

Note: the described workout routine (causing frequent micro injuries during more than several following workout sessions) is most common in gyms. It’s funny, but it’s also the less effective workout routine.

*By training meant only those workouts that cause micro injuries.

So far we looked at the times till super compensation is reached. How long it takes till super compensation phase ends and there is return to the pre-workout level?

Experiments on laboratory animals (Krasnova A.F. 1960) showed than after stop of training concentration of Creatine Phosphate, glycogen and relevant ferments (that are responsible for acceleration of energy production), returns to pre training level within 1-3 weeks of rest. Capacity of shrinking proteins within the muscle starts decreasing only after 30-40 days.