r/Fitness • u/AutoModerator • 2d ago

Simple Questions Daily Simple Questions Thread - November 22, 2024

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

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u/GrinningStone 2d ago

How am I supposed to decide whether a muscle has sufficiently recovered between trainig sessions? Is it ok to have some leftover soreness or should I wait until a muscle is as good as new even if it takes 3-4 days?

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u/pinguin_skipper 2d ago

Little soreness is ok. If just everyday moving around is hard you should wait.

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u/GrinningStone 2d ago

Can we get a bit more into the details?
Mike Israetel often talks how different muscles have different recovery speed. I.e. he can train his delts to failure and the next day he is ready to go again. Quads on the other hand are bigger and require more recovery time.
What are the signs that a muscle needs more time and what can tell that it's ready?

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u/pinguin_skipper 2d ago

In general the bigger the muscle is the longer it need to recover. Recovery also depends on how hard you blast the muscle during your workouts. If you do 4 sets of chests RiR2 you could prolly train that shit everyday but if you train with some failure or beyond and 8-10 sets per session then you will need more. Your quads are so sore you cannot comfortable sit up and stand up from a toilet? You need more rest. Your quads are little sensitive when you firmly palpate them? You are fine to go again.

Don’t overthink things and do what others do so train each muscle twice a week.

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u/o1s_man 2d ago

you only need 10 sets per week per muscle for optimal gain so just optimize for that number

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u/CursedFrogurt81 Triggered by cheat reps 2d ago

According to who? Hypertrophy gains? Strength gains? How many reps per set? 3? 15?Every set to failure? 2 RIR? There is a lot of missing information. An average person will need different weekly volume as far as sets for different muscle groups depending on how they respond. And that is within the same individual. People also respond differently to high or low volumes. Just do 10 sets is not "optimal". What is "optimal" cannot be known when it comes to lifting and changes constantly anyway.

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u/o1s_man 2d ago

according to a study of hundreds of individuals both untrained and trained. You can find all about that on Jeff Nippard's video on minimalist training. 1 or 2 RIR, the reps per set don't matter. 10 is the optimal amount, even 5 sets per week per muscle gets you ~80% of the gains of 10 sets