How Many Days Should You Rest After A Tough Work Out?

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Following high-volume training to failure, maximal strength is decreased for 72 hours, while volume capability is decreased for at least 96 hours. This is based on a study on 26 trained men doing eight sets of bench press to failure.

Muscle soreness may be increased for up to 72 hours in trained individuals following a very high-volume training session. Performing very high volume in one training session may create excessive muscle damage and actually decrease weekly training volume and frequency. Volume should be allocated appropriately throughout a week, which includes being careful about how often and when failure training is used. Thus, if recovery takes more than 48-72 hours, it is advisable to decrease single-session volume and disseminate volume across 2-3 days per week.

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Source: Dissociated time course between peak torque and total work recovery following bench press training in resistance trained men. doi: 10.1016/j.physbeh.2017.06.001.

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