Training every day can work — but only if you never train the same muscle on consecutive days. Muscles need 30-60 hours of recovery depending on the muscle group (Beardsley 2022).
| Muscle | Recovery |
|---|---|
| Abs | 30 hours |
| Arms | 48 hours |
| Chest/Shoulders | 56 hours |
| Legs/Back | 60 hours |
With a Push/Pull/Legs split over 6 days, each muscle gets trained 2× per week with 48-72 hours rest. Optimal frequency per Schoenfeld (2016).
Training the same muscle without recovery interrupts protein synthesis and accumulates fatigue without growth.
Instead of guessing which muscles are recovered, let it be calculated. MUSCLE TECHNICS tracks muscle-specific recovery with age and sex modifiers.