This is a great question. If your rest is inadequate your muscles will be unable to generate enough effort for maximum training effect but if you rest too long you risk strength and muscle size loss and general deconditioning.
Many high volume bodybuilders train 4-5 days per week, hitting each muscle group 2-3 times. Unfortunately, this doesn't allow the individual muscles enough time to properly regenerate nor the body's overall system to fully recharge.
As training intensity increases, it becomes even more important to properly rest between workouts. The HIT protocol, which I utilize, functions best when maximal intensity is used while training and the proper amount of rest is had.
It is also very important to realize that even though there is a general guideline of this, each individual will need a different amount of rest depending on genetics, age, diet and supplementation. Certain supplements such as Creatine, L-Glutamine and the like all effect recuperation in a positive way.
I suggest initially resting each muscle 7-10 days between sessions and not training more than 3 days per week. Keep a close eye on the amount of weight you're using in each exercise, reps, etc. If you aren't progressing or at least equaling the amount of weight and reps in each session increase the amount of rest days. If muscles are still sore at the beginning of the next time you train add three additional rest days and see what the effect of that is. Remember, train hard, brief and allow the proper amount of rest for optimal gains.
DR HIT
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