Delayed recovery is a significant factor that can impact the effectiveness of training splits, particularly in resistance training programs. Understanding how recovery times vary based on different training variables—such as proximity to failure, training volume, and exercise selection—is crucial for optimizing program design. Delayed recovery can alter how training splits should be structured, potentially affecting overall performance and long-term adaptation.
Proximity to Failure and Its Influence on Recovery
Training to muscular failure has been traditionally recommended to maximize strength and hypertrophy gains. However, recent research indicates that while training to failure can indeed stimulate hypertrophy, it significantly elongates recovery times and increases the perception of fatigue. For instance, training with three sets of eight repetitions to failure in compound movements like the squat or bench press resulted in slower recovery of performance markers compared to performing fewer reps not taken to failure . Even when training volume is equated, the closer proximity to failure has been shown to independently increase recovery demands, necessitating longer rest periods between sessions .
Implications for Training Splits: When designing training splits, especially those with frequent sessions targeting the same muscle groups (e.g., a push/pull/legs split), it’s important to consider the impact of training to failure. To optimize recovery, training to failure might be best reserved for isolation exercises or machine-based movements that inherently require less recovery time. This allows for more frequent training of major muscle groups without compromising performance in subsequent sessions.
The Role of Volume in Recovery and Training Splits
Training volume is another critical factor influencing recovery. Higher training volumes, particularly when combined with training to failure, extend recovery times and can lead to cumulative fatigue over the course of a training split. Studies show that while higher volumes can contribute to greater hypertrophy, the marginal gains may not justify the extended recovery periods, especially if it impairs performance in subsequent workouts .
Implications for Training Splits: In a training split designed to target each muscle group multiple times per week (e.g., upper/lower body split), careful consideration must be given to volume allocation. Starting with a moderate volume and gradually increasing it as recovery allows can help manage fatigue. Additionally, higher volume sessions should be strategically placed earlier in the split, allowing for sufficient recovery before these muscle groups are trained again.
Exercise Selection and Its Impact on Recovery
The selection of exercises also plays a crucial role in determining recovery times. Multi-joint, lower-body exercises that emphasize the eccentric phase or the lengthened position of a muscle require significantly longer recovery periods due to the greater mechanical stress and muscle involvement . For example, exercises like heavy squats or deadlifts can cause substantial muscle damage and neuromuscular fatigue, necessitating extended recovery times compared to upper-body or isolation movements .
Implications for Training Splits: In a split where lower-body sessions are separated by only a day or two, such as in a full-body or upper/lower split, it’s crucial to consider the recovery demands of these exercises. Placing lower-body sessions earlier in the week and ensuring that the subsequent lower-body session is light or focuses on different muscle groups can help manage fatigue. Alternatively, a split that allows more recovery time between lower-body sessions, such as a push/pull/legs split, might be more appropriate for those incorporating heavy compound lifts.
Conclusion
Delayed recovery is an important consideration when structuring training splits. The impact of training to failure, volume, and exercise selection on recovery should guide how splits are organized. To optimize performance and promote long-term adaptation, it’s essential to strategically plan recovery within training splits, allowing sufficient time between sessions targeting the same muscle groups and balancing the demands of volume and exercise selection.
References
- Sousa, C. A., Zourdos, M. C., Storey, A. G., & Helms, E. R. (2024). The Importance of Recovery in Resistance Training Microcycle Construction. Journal of Human Kinetics, 91(Spec Issue), 205–223. doi: 10.5114/jhk/186659.
- Gonzalez-Badillo, J. J., et al. (2016). Effects of Training Volume and Proximity to Failure on Recovery Time and Performance. Journal of Strength and Conditioning Research, 30(12), 3319–3328. doi: 10.1519/JSC.0000000000002051.
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