The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
If you're training for hypertrophy, right, muscle size, muscle growth, we need to hedge towards recovery. Because what you're trying to do is cause a massive insult there, allow then protein synthesis to occur, building of new tissue which takes time, 48 to 72 hours, like kind of at a minimum, that process needs to occur.
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So something like an every two to three day window is probably, and we know a little bit more now about why that is. The gene cascade, the signaling and response happens, well the signaling happens instantaneously, right, within seconds. The gene cascade is probably in the, peaked in the four hour window, like depending on which gene you want to look at. But it's just kind of a snapshot. But the protein synthesis process is 24 to 48 hour thing, and so it tends to kind of look like let that thing finish and let that signal go back to baseline, and then hit it again.
so that that part of is sort of TR so that this is a combination of like some half truths and some like maybe just pedantic things that aren't really that important to differentiate
the data seem to show that the muscle protein synthesis is initiated after those workouts and then it takes anywhere from 48 to 72 hours before it you know it subsides.
If you're training for hypertrophy right muscle size muscle growth we need to hedge towards recovery because what you're trying to do is cause a massive insult there allow then protein synthesis to occur building of new tissue which takes time 48 to 72 hours like kind of at a minimum that process needs to occur.
The gene cascade the signaling response happens well the signaling happens instantaneously right within seconds. The gene cascade is probably in the peaked in the 4 hour window like depending on which gene you want to look at but it's just kind of a snapshot but the protein synthesis process is 24 to 48 hour thing.
So the answer for hypertrophy is probably less than 3 out of 10 on level of soreness. You can go again. In general, you're probably looking at 72 hours is the optimal window. So if you trained your your shoulders on Monday, you probably would don't want to train them again on Tuesday if hypertrophy is the goal. Maybe Wednesday, maybe Thursday is best. So something like an every two to three day window is is probably um