I've been using this method for over a year, now with a split routine (leg, back, chest/shoulders). Matt's right. If you want to stay in the game, eliminate injury, and continue to make gains, this method works. Being 55 is no exception! Awesome advice, Matt!
@@pederstrand8349 back in the day a three day split was popular,even Bridge's. Only chest shoulders was wen and fri was back that way you low back got a long break.aka squat Mon deads Fri wens was bench and assistance
Your content is so good...blows my mind you only have 32k subs keep it coming mate...haven't committed to Patreon yet but the content in there must be pure gold for someone chasing strength...
As a newbie, and now learning to lift harder and more, I can feel its taking me longer to recover. And today I had my first dip in strength after 2 months. I was doing 48 hours, but as Im now training harder, time to put it to 72! Thank you!
I know this is an old comment but I'm wondering how this worked out for you?. I'm also new to lifting again after taking a decade off due to bad mental health and just being lazy tbh but for the last 7 or 8 weeks I've been working out :).
i do this method for years and yeah matt is right, keep it up man.. still remembered i watched this vid 2 years ago. i used to be so skinny back in the days now i weight about 80kilos 5"10 in height 33 years old, best shaped i ever had will definitely pump and rest with this method. thanks matt.
This is the main reason why I think that every other day Upper lower split is best ... From bodybuilding standpoint I incomporate some Arms + shoulder day before Leg day so my split now looks like Day 1: Upper Heavy 1 (Bench + chins), Day 2 off, Day 3 : Arms + shoulders isolation, Day 4: Legs Quad main lift (Squat), Day 5: off, Day 6: Repeat cycle but Upper 2 is T-bar rows + Smith machine Incline presses and legs 2 are hip dom (RDL).... So that mean I have day off after heavy upper and leg days, plus something to hit my arms as I find that some isolation work is needed for me grow optimally... I dont do any compound lifts on arm day ...its more like active recovery for upper main lifts + some arms .... And it does not have any detrimental effect to my lover body day since its easier on CNS...
@Bobby Forever ever try an active recovery day? Like, do your say, Monday lower, Tuesday upper Wednesday active recovery then back to lower upper for the next 2 days! My active recovery workout is quite simple. Take a light band do 2 sets of 20-30 reps(not to failure) doing Tricep push downs, bicep curls, seated pull downs, seated rows, face pulls and with a medium band, good mornings 2 sets of 30 seconds! Pull a sled backwards 25-50 yards 2-3 sets push weighted sled 25-50 yards 2-3 sets and walk at a moderate pace for about 20-30 minutes. All in all should take away most soreness by the next day and it won’t take more than 45 minutes. It’ll barely be enough to break a sweat. Once you start walking that will change but it’s not a bad thing! If you workout early enough on Tuesday for the upper session, 6-8 hours later you can do this and soreness won’t be as bad or last as long! It works
So I've been in a rut for over a year. Not making any progress but lately I've been doing high frequency squat bench dead 6-7 days a week for the last 3 months. Even went almost a whole month without taking a day off. I'm so confused. I even started wondering man I should take a day off but I'd go in and put 5 pounds on a lift. It's just been steady progress for 3 months. I've never done high frequency before but it's really been working out for me
@@Yeomannn probably right rotator cuff started bothering me. Not from lifting but I have a very manual labor job . So I did a 14 hour day and went and did some bjj with my guys next morning I went to get out of bet and got nautious when I tried to raise my arm to put my shirt on. It's been jacked for 2 weeks now
Not all bodies are the same but i agree 72 hours rest after heavy training will be ideal for most people in the long run. Being over 40 now i notice that 96 hours works even better sometimes.
Is 5-7 days fine? I find doing legs once a week has gotten me the most consistent strength. I've been doing upper body 3-4 days a week. I'm going to cut that back! Is heavy bench monday and heavy bench friday optimal?
How would you fit in strength training with boxing training? This has always trumped me! Boxing always seems to be Tuesday, Thursday and Sunday and I struggle to gain any strength when doing this. I know this is far from optimal when trying to gain strength but when would it be best to strength train? During the boxing workout or maybe just Fridays or Saturdays, or maybe Mon Wed Fri just one or two main lifts? Thanks for any advice.
What are your thoughts on a workout template like the Joe Kenn’s tier system? Lifting one muscle group for the primary but lifting others for the accessory lifts on the same day.
I freaking love everything Matt is putting out. But does anyone else struggle with the overuse of LAW. Isn't every thing listed as law technically "theory"? Doesnt change the fact that I like and subscribe, just curious if I'm the only one.
The body is smarter than you think. The only way this is fully true if you’re really smashing the muscle group but if you’re stimulating the muscle without destroying it high frequency is fine
@@WenningStrength Maybe. Idk I'm gonna have to wait then . But I know that some strong people train using bulgarian. I'm not sure what to believe , I guess I'm gonna have to find out myself ahah . The other laws make sense to me but this one I found a little bit mhhh .
@@redshoes1572 You are 100% correct. True Bulgarian training is max lifts daily. Look into the coach of the Bulgarian weightlifting teams from the 60's -80's. They did max lifts daily. Won more medals than any other team. Set more world and Olympic records than any other team.
what if i feel fine 2 days after?Sometimes i squat the day after the deads but more light stuff.I had better results with more volume than just going all out twice a week.Like no soreness,not tired,not weak and generally fine ,i fell that if i dont train i lose gains.
@Mike B yes i am pretty new.like lifting for 4 months but i just did a single at 410 squat and was only a liitle sore the next day and fine the next one
So basically: Heavy Squat/Speed Deadlift Monday Heavy Deadlift/Speed Squat thrusday, Heavy bench/speed OHP tuesday, Heavy OHP/speed bench friday, Rowing like a maniac on Wednesday and one day on the weekend ...would be...fine for a 6-day split?
My lower body training consists of heavy squat Monday with light SLDL, heavy deadlifts Friday with light front squats. Thoughts? My appetite and sleep is fine
What about a hard day/easy day working every other day. That's 96 hr between hard days, but you can work 60-90% of that effort on the light days and still get stimulation for growth and strength. By your next hard day, you should be able to recover faster from the easy day.
This law apply for muscle but how it apply for CNS ? Although you do lower body lify and upper body lift on different days ( not neccessary 72h spaced) they both hit the CNS.
So what about when you been sick for over 12 days and your lungs are shit and the cough keeps going every night? I’ve worked out three times in that time frame and just can’t seem to recover to good health. I squatted heavy on Friday and feeling pretty good now. I just feel like I keep starting from step 1 and it’s pissing me off. Currently doing a 5x a week on and 2 days off.
Aspire Do not train while you are sick or you will take longer to recover (from both the illness and the training). Your body is going to take much longer to recover from your illness if you keep training. You need to force yourself to stop until you are no longer sick.
Full body workouts were done by every bodybuilder from the 1900's to 1950's. And most of them were power lifters before becoming Bodybuilders. So you can easily do full body workouts 2-3 times a week. Look up Marvin Eder. And yes he was strong as hell. 350lb weighted dips for reps. Over 50 pullups at a time. One of the first people to bench over 500lbs and weighed under 200lbs.
Top?? If your referring the Dynamo club which was top weightlifting program that’s where all this came from. 70 plus variations rotated constantly. I also wouldn’t model my training around traditional Olympic lifting protocols. Not a longevity sport at all
Full body for 2 hrs gave me the best results within my first 3 months too, but now I’ve switched to Upper/lower split because doing legs alongside a fatigued upper body is really challenging and tiring and it has come to a point where I threw up, which is why it’s best to do upper/lower as opposed to full body
Benching is less fatiguing than squats, I used to bench 3 times a week and be fine, but squatting 2 days a week is optimal for long term! I now bench 2 times a week but increased load and sets and I feel stronger and more recovered.
You can do it either way. Everyone will tell you not to. But I have done legs every day. High rep sets. Light weight. For 200 reps total. Shoulder presses every day the same way. And I'm doing side laterals every day this month. Try it out for yourself and give it an honest effort. Then you can say I did and I hated it, or I loved it. 👍🏽
SACHIN J S I agree. This is what I have been doing for years. It’s a totally different mindset. When you only train legs ( or any muscle group ) you train to complete exhaustion and it takes 3 days minimum to recover. However I’ve found that I get similar results training 1 or 2 exercises per muscle group Monday, Wednesday, and Friday. I feel like after 2 exercises of 3 to 4 sets per muscle group I see the majority of the benefits and after that the gains for my efforts are greatly minimized. You also get more training/recovery events in a week which is more important than total training volume in my opinion. I’m also looking to maintain health and strength over the long term as I’m not a bodybuilder or powerlifter. I am fairly strong when compared to my peer group (not the absolute strongest by any means ) and I’m fine with that. If I’m feeling worn down there’s a lot of different things I do to mitigate that and recover.
When you do full body you have to make sure your sleeping, eating, and water intake are on point also.. If you normally do full body every other day add the second rest day, if you know you don't feel recovered.
@SACHIN J S People won't do Full body because they don't understand why people stopped doing it in the first place. Plus everyone says full body is a beginner only routine. But if you do it you will understand that frequency training gives a ton of benefits. You can adjust volume anyway you want. You can adjust the workout any way you want. You are less sore each workout. Your muscles stay pumped through the week.
I think you are doing to much or you may have nutrition or sleep is off. I'm 54 and am good to go in 4 days max. Especially after a rough session. No TRT or drugs ever. Unless you're doing drop sets and forced reps, you should be good to go in 3-4 days. The other thing is you will constantly be sore as hell.
![FNAF vs TF2 - Episode 2 [SFM]](http://i.ytimg.com/vi/z5b3V2-VLb0/mqdefault.jpg)
INTRO MUSIC IS MISSING IN THIS VIDEO. Are you going to cry about it? Well, you might, but will it be back on Thursday? YOU can bet it will be.
What happend?
I love the intro music :D it Makes me run trough the wall
hello, mat in your patreon do you cover what you should do post meet? training and rest?
Thank...GOD
You should have at least 1 million subscribers keep up the good info!
Why the hell doesn't this guy have more subscribers? He's amongst the top on RUclips.
Share it for me brother
I've been using this method for over a year, now with a split routine (leg, back, chest/shoulders). Matt's right. If you want to stay in the game, eliminate injury, and continue to make gains, this method works. Being 55 is no exception! Awesome advice, Matt!
With a split routine you might be working body parts more frequently then 72 because of overlap.
💪💪💪💪💪
@@pederstrand8349 back in the day a three day split was popular,even Bridge's.
Only chest shoulders was wen and fri was back that way you low back got a long break.aka squat Mon deads Fri wens was bench and assistance
I needed to hear this. I have been thinking about this for a few weeks. You are quickly becoming my favorite channel.
We sure try!!! Please help us get the word out
This channel is awesome. Always makes me contemplate checking out the Patreon...
www.patreon.com/wenningstrength
Please do
Your content is so good...blows my mind you only have 32k subs keep it coming mate...haven't committed to Patreon yet but the content in there must be pure gold for someone chasing strength...
www.patreon.com/wenningstrength
As a newbie, and now learning to lift harder and more, I can feel its taking me longer to recover. And today I had my first dip in strength after 2 months. I was doing 48 hours, but as Im now training harder, time to put it to 72! Thank you!
💯💯💯💯💯
I know this is an old comment but I'm wondering how this worked out for you?. I'm also new to lifting again after taking a decade off due to bad mental health and just being lazy tbh but for the last 7 or 8 weeks I've been working out :).
i do this method for years and yeah matt is right, keep it up man..
still remembered i watched this vid 2 years ago.
i used to be so skinny back in the days now i weight about 80kilos 5"10 in height 33 years old, best shaped i ever had will definitely pump and rest with this method.
thanks matt.
Trying my best brother. Make sure to support patreon to help us with the videos
www.patreon.com/wenningstrength
This is the main reason why I think that every other day Upper lower split is best ... From bodybuilding standpoint I incomporate some Arms + shoulder day before Leg day so my split now looks like Day 1: Upper Heavy 1 (Bench + chins), Day 2 off, Day 3 : Arms + shoulders isolation, Day 4: Legs Quad main lift (Squat), Day 5: off, Day 6: Repeat cycle but Upper 2 is T-bar rows + Smith machine Incline presses and legs 2 are hip dom (RDL).... So that mean I have day off after heavy upper and leg days, plus something to hit my arms as I find that some isolation work is needed for me grow optimally... I dont do any compound lifts on arm day ...its more like active recovery for upper main lifts + some arms .... And it does not have any detrimental effect to my lover body day since its easier on CNS...
How long should I wait after my 8 hour arm routine.
You do not have to wait at all. Rich said over-training is a myth. LOL
Lol.
@Bobby Forever ever try an active recovery day? Like, do your say, Monday lower, Tuesday upper Wednesday active recovery then back to lower upper for the next 2 days!
My active recovery workout is quite simple. Take a light band do 2 sets of 20-30 reps(not to failure) doing Tricep push downs, bicep curls, seated pull downs, seated rows, face pulls and with a medium band, good mornings 2 sets of 30 seconds! Pull a sled backwards 25-50 yards 2-3 sets push weighted sled 25-50 yards 2-3 sets and walk at a moderate pace for about 20-30 minutes. All in all should take away most soreness by the next day and it won’t take more than 45 minutes. It’ll barely be enough to break a sweat. Once you start walking that will change but it’s not a bad thing!
If you workout early enough on Tuesday for the upper session, 6-8 hours later you can do this and soreness won’t be as bad or last as long! It works
Good point. Since I'm working bout every 72 hours whole body is game changer. Recovery
💯💯💯
Damn, I miss the intro! That usually gets me all pumped up!
Thanks so much for all the awesome content you put out! I've been using the warm ups for a while now and feel great!
Absolutely love your work 👍👍👍👍👍👍
www.patreon.com/wenningstrength
Great content and information as always. Thank you.
www.patreon.com/wenningstrength
Help us out here
So I've been in a rut for over a year. Not making any progress but lately I've been doing high frequency squat bench dead 6-7 days a week for the last 3 months. Even went almost a whole month without taking a day off. I'm so confused. I even started wondering man I should take a day off but I'd go in and put 5 pounds on a lift. It's just been steady progress for 3 months. I've never done high frequency before but it's really been working out for me
Sure hope your joints and body don’t pay for that. Good luck
Brother you're destroying your body with that frequency.
@@Yeomannn probably right rotator cuff started bothering me. Not from lifting but I have a very manual labor job . So I did a 14 hour day and went and did some bjj with my guys next morning I went to get out of bet and got nautious when I tried to raise my arm to put my shirt on. It's been jacked for 2 weeks now
Not all bodies are the same but i agree 72 hours rest after heavy training will be ideal for most people in the long run. Being over 40 now i notice that 96 hours works even better sometimes.
Very important point!
Is 5-7 days fine? I find doing legs once a week has gotten me the most consistent strength. I've been doing upper body 3-4 days a week. I'm going to cut that back! Is heavy bench monday and heavy bench friday optimal?
www.patreon.com/wenningstrength
Totally agree! If i bust really hard im still sore as hell anyway.
Same, after a bench pr. im sore asf for a good 5-6 days
Another brilliant insight, thank you.
www.patreon.com/wenningstrength
This is gold. I know after a day of Pilates it takes at least 72 hours before I can Jazzercise.
🤣🤣🤣🤣
How would you fit in strength training with boxing training?
This has always trumped me! Boxing always seems to be Tuesday, Thursday and Sunday and I struggle to gain any strength when doing this.
I know this is far from optimal when trying to gain strength but when would it be best to strength train?
During the boxing workout or maybe just Fridays or Saturdays, or maybe Mon Wed Fri just one or two main lifts?
Thanks for any advice.
We can help ya here!!! Thanks brother
www.patreon.com/wenningstrength
Thanks ! 😊
Ty so much for this! New subscriber!
My man!!! Join patreon to help us with the channel - we post all kinds of awesome stuff there ✅✅✅
www.patreon.com/wenningstrength
What are your thoughts on a workout template like the Joe Kenn’s tier system? Lifting one muscle group for the primary but lifting others for the accessory lifts on the same day.
www.patreon.com/wenningstrength
Awesome video Sir!!!
💪💪💪
I freaking love everything Matt is putting out. But does anyone else struggle with the overuse of LAW. Isn't every thing listed as law technically "theory"?
Doesnt change the fact that I like and subscribe, just curious if I'm the only one.
U find its laws after training many years. But hey just trying to help ya not screw up. But it’s not my progress or body I suppose!!! Good luck
😬
The body is smarter than you think. The only way this is fully true if you’re really smashing the muscle group but if you’re stimulating the muscle without destroying it high frequency is fine
True
You will find this true when u get strong
@@WenningStrength Maybe. Idk I'm gonna have to wait then . But I know that some strong people train using bulgarian. I'm not sure what to believe , I guess I'm gonna have to find out myself ahah . The other laws make sense to me but this one I found a little bit mhhh .
Good luck!
@@redshoes1572 You are 100% correct. True Bulgarian training is max lifts daily.
Look into the coach of the Bulgarian weightlifting teams from the 60's -80's. They did max lifts daily. Won more medals than any other team. Set more world and Olympic records than any other team.
Why did you removed the intro music
I think it was an editing error
what if i feel fine 2 days after?Sometimes i squat the day after the deads but more light stuff.I had better results with more volume than just going all out twice a week.Like no soreness,not tired,not weak and generally fine ,i fell that if i dont train i lose gains.
@Mike B yes i am pretty new.like lifting for 4 months but i just did a single at 410 squat and was only a liitle sore the next day and fine the next one
www.patreon.com/wenningstrength
#wenning #Strength Sir, i do Monday- squat/, Tuesday- b.press/, Wednesday- OHpress/ , Thursday - Rest/, Friday - D.lift/ .. Saturday, Sunday - off/ ... Is it good workout ?
www.patreon.com/wenningstrength
Can you train legs, then a push day, then a pull day, and then repeat it all?
www.patreon.com/wenningstrength
So basically:
Heavy Squat/Speed Deadlift Monday
Heavy Deadlift/Speed Squat thrusday,
Heavy bench/speed OHP tuesday,
Heavy OHP/speed bench friday,
Rowing like a maniac on Wednesday and one day on the weekend
...would be...fine for a 6-day split?
www.patreon.com/wenningstrength ask here homie 💪💪💪💪
What if the squats on Monday aren’t heavy at all ? (Dumbbell squats)
My lower body training consists of heavy squat Monday with light SLDL, heavy deadlifts Friday with light front squats. Thoughts? My appetite and sleep is fine
Do a shit ton of ab work and GHRs on both days.
www.patreon.com/wenningstrength
Questions here brother
I was told in high school weight training class you should wait 48 hours but it may not be enough
If you're young, 48 hrs is optimal. If you're 30+ yrs old, 72 hrs is needed
That 48 hours number is the biggest bullshit ever.
Just depends on what you do and how you are doing it.
Join here for help brother
www.patreon.com/wenningstrength
Thanks! ❤👍
💪💪💪
What about a hard day/easy day working every other day. That's 96 hr between hard days, but you can work 60-90% of that effort on the light days and still get stimulation for growth and strength. By your next hard day, you should be able to recover faster from the easy day.
Questions are answered here brother!!
www.patreon.com/wenningstrength
This law apply for muscle but how it apply for CNS ? Although you do lower body lify and upper body lift on different days ( not neccessary 72h spaced) they both hit the CNS.
Different motor pathways
So what about when you been sick for over 12 days and your lungs are shit and the cough keeps going every night? I’ve worked out three times in that time frame and just can’t seem to recover to good health. I squatted heavy on Friday and feeling pretty good now. I just feel like I keep starting from step 1 and it’s pissing me off. Currently doing a 5x a week on and 2 days off.
Aspire Do not train while you are sick or you will take longer to recover (from both the illness and the training). Your body is going to take much longer to recover from your illness if you keep training. You need to force yourself to stop until you are no longer sick.
www.patreon.com/wenningstrength
We help here
I actually do a 96hr. Law.
It. Will. CHANGE. You.
What about Olympic weightlifters?
They are freaks.
@@stevenhewes1990 totally😂
yep its leg day and overhead everyday for those folks
PEDs
Their weights are lower and if you eliminate the concentric that will speed recovery big time.
How many sets should I do per muscle each session?
Go check out the site or hop on our online coaching!!! www.wenningstrength.com
Does this still apply for my bullshit 45 minute workout at my local gym where I mostly stare at girls in yoga pants?
www.patreon.com/wenningstrength
So full body workouts past the beginner phase would be a no go due to lack of 72 hours between days
Yes sir
I do full body Monday then lower Thursday, upper Friday. I feel like it works out well.
Full body workouts were done by every bodybuilder from the 1900's to 1950's. And most of them were power lifters before becoming Bodybuilders.
So you can easily do full body workouts 2-3 times a week.
Look up Marvin Eder. And yes he was strong as hell. 350lb weighted dips for reps. Over 50 pullups at a time. One of the first people to bench over 500lbs and weighed under 200lbs.
Where can I buy an accelerometer for my bar
Matt do you sell a beginner lifting program?
www.wenningstrength.com
Wenning Strength I was looking for more of a standard program that isn’t necessarily customised to me
We don’t do standard here brother, if it were really that simple it’d make my life easier for sure!!! Good luck
James D go to NeverSate / Brian Alrushe videos, he has free programs u can do
Is 96 hours to much or will I still see results
Come ask on patreon brother and help us with the channel 🏆
www.patreon.com/wenningstrength
💪💪💪
✅✅✅✅✅
Is this law of 72 just for powerlifting because I’ve never seen a top weightlifting program that had less then 5 days a week
Top?? If your referring the Dynamo club which was top weightlifting program that’s where all this came from. 70 plus variations rotated constantly.
I also wouldn’t model my training around traditional Olympic lifting protocols. Not a longevity sport at all
Wenning Strength thanks for the help man I will have to read up on the dynamo club
Ive found over 20 yrs, that training whole body is the fastest way to hypertrophy 3 times a week!!!😊👍👍👍
That’s a negative starbuck
NO negative, if its ONLY BEEN WORKING GREAT, EVER SINCE!😉
Full body work has no benefit for me. I don’t have 2 hours to workout in one session! Lower/Upper, Lower/Upper is the optimal split!
@@edschobs5204 Im the same, I wouldnt have time for a full body, too many muscle groups to hit! Upper/body/ long walk, repeat, is my fav routine.
Full body for 2 hrs gave me the best results within my first 3 months too, but now I’ve switched to Upper/lower split because doing legs alongside a fatigued upper body is really challenging and tiring and it has come to a point where I threw up, which is why it’s best to do upper/lower as opposed to full body
I've been benching every 48 hours I've already gained 4 pounds
Cool 💯💯
Benching is less fatiguing than squats, I used to bench 3 times a week and be fine, but squatting 2 days a week is optimal for long term!
I now bench 2 times a week but increased load and sets and I feel stronger and more recovered.
There are drug free lifters who only deadlift once every fourteen days and Sqt once every ten heavy.
💯💯💯
Workout colds suck hmmm another sign of overtraining, poor rest, poor diet and bad supplementation.
How bout hitting arms every day? not to failure just to get a good pump
You can do it either way. Everyone will tell you not to. But I have done legs every day. High rep sets. Light weight. For 200 reps total. Shoulder presses every day the same way. And I'm doing side laterals every day this month.
Try it out for yourself and give it an honest effort. Then you can say I did and I hated it, or I loved it. 👍🏽
Join patreon brother
I’ve been trying to do full body workouts every other day and have been having a hard time recovering. I think I’ll have to go back to a split.
Why can't you just add recovery days??? Why does it have to be either or???
SACHIN J S I agree. This is what I have been doing for years. It’s a totally different mindset. When you only train legs ( or any muscle group ) you train to complete exhaustion and it takes 3 days minimum to recover. However I’ve found that I get similar results training 1 or 2 exercises per muscle group Monday, Wednesday, and Friday. I feel like after 2 exercises of 3 to 4 sets per muscle group I see the majority of the benefits and after that the gains for my efforts are greatly minimized. You also get more training/recovery events in a week which is more important than total training volume in my opinion. I’m also looking to maintain health and strength over the long term as I’m not a bodybuilder or powerlifter. I am fairly strong when compared to my peer group (not the absolute strongest by any means ) and I’m fine with that. If I’m feeling worn down there’s a lot of different things I do to mitigate that and recover.
When you do full body you have to make sure your sleeping, eating, and water intake are on point also..
If you normally do full body every other day add the second rest day, if you know you don't feel recovered.
@SACHIN J S People won't do Full body because they don't understand why people stopped doing it in the first place. Plus everyone says full body is a beginner only routine.
But if you do it you will understand that frequency training gives a ton of benefits.
You can adjust volume anyway you want. You can adjust the workout any way you want. You are less sore each workout. Your muscles stay pumped through the week.
Full Body Joe why did people stop doing it to begin with? Just curious...
What about "greasing the groove" and going light
Someone please pass the salt...
At 58 years young, it’s more like 5 to 7 days for me to recover unfortunately, however, 72 hours is good advice
No way you need a whole week to recover.
Even if you are 50+.
Something is off, maybe you are doing too much or going to hard to often
Probably both.
True it may take longer at advanced age. I’d make sure your not over doing it each workout
I think you are doing to much or you may have nutrition or sleep is off.
I'm 54 and am good to go in 4 days max. Especially after a rough session. No TRT or drugs ever.
Unless you're doing drop sets and forced reps, you should be good to go in 3-4 days. The other thing is you will constantly be sore as hell.
So Matt your probably totally against starting strength 5 x5 Right?
Yes stay away
It’s relative. If 150 is your max then no 135 you won’t recover from in 24hrs
Just because it’s beginner doesn’t mean it’s not trash