What is the role of rest in muscle growth?
Recovery must be balanced with load, as the muscle soreness and muscle cell strengthening and remodeling brought about by strength training for muscle growth require rest. Recovery from a single strength exercise can take up to a week. However, if you train one muscle group weekly, the weekly volume may be too low, and muscle growth will no longer occur
How often should I train to achieve optimal muscle growth? When the muscle being exercised is subjected to overload (the muscle is subjected to a higher level of stress), muscle protein synthesis increases in the muscle, and as a result, the muscle becomes stronger and increases in size. Studies have shown muscle protein synthesis starts within about 60 minutes of strength training. The effect of muscle protein synthesis following strength training decreases the more experienced the trainee is. In beginners, muscle protein synthesis peaks at around 20 hours and remains elevated for up to 50 hours after exercise. For experienced exercisers, the synthesis peak is reached in about five hours, and after 10 hours, the synthesis rate is significantly reduced. For this reason, an experienced trainee should train the same muscle group more often than a beginner if the aim is to continue to develop muscle mass.
However, it must be remembered that strength training places a total load on the neuromuscular system, and the recovery of the nervous system and the recovery of supporting tissues such as joints can be a stumbling block to recovery. Adequate recovery is highly individual, as it is strongly influenced by other aspects of life and physical activity, as well as by stress from non-sporting factors such as school or work.
You recover sufficiently when your progress is progressive, you stay healthy, your mind is enthusiastic, and you are not in pain. Sleep at least 8 hours a night, eat enough, and exercise sensibly!