You hit the gym yesterday and now you're wondering: can I train chest again today? Or does it still need time? The answer depends on when exactly you trained, which muscle group, your age and your sex. The free MUSCLE TECHNICS Recovery Check calculates this in seconds — based on three studies.
You enter when you last trained and which muscle groups. The check then calculates in real time — based on the current time — which of three recovery phases each trained muscle is currently in:
Each muscle group has a specific recovery time based on its fiber type:
| Muscle group | Recovery time |
|---|---|
| Abs | ~30 hours |
| Arms (biceps/triceps) | ~48 hours |
| Chest | ~56 hours |
| Shoulders | ~56 hours |
| Back | ~60 hours |
| Legs | ~60 hours |
Older muscles need longer to recover. The check multiplies the base values: under 30 = ×1.0, 30-39 = ×1.1, 40-49 = ×1.2, 50-59 = ×1.35, 60+ = ×1.5. A 45-year-old needs 67 hours for chest instead of 56.
Women recover roughly 15% faster than men. The check multiplies by ×0.85 for female users.
Step 1: Enter your age and sex. This determines your individual recovery times.
Step 2: Select the day of your last workout from the past 7 days (retrospective — today is on the right). Then the approximate time and which muscle groups you trained.
Step 3: The check instantly calculates the real-time status of each muscle group — with a color-coded bar, phase indicator and concrete time values.
The Recovery Check shows the recovery status for a single workout. That's useful, but it's a snapshot. What the MUSCLE TECHNICS app does on top:
Automatic recovery tracking: The app tracks every workout and calculates recovery for all 42 exercises automatically — including fractional volume for compound exercises.
Plateau detection: The app calculates your e1RM after every set and detects stagnation after 3 sessions automatically.
Mesocycle periodization: Automatic planning from MEV → MRV → deload over 4-6 weeks (Painter 2012).
AI coach: An LLM-based coach that analyzes your complete training history and creates a new optimal plan every day — with explanations.
→ Read the Full Training Guide