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To first stimulate a muscle group you must recruit as many muscular fibres as possible with specified exercises. For this example I use a simple 2 minute pushup test, to see how many standard pushups I can perform within 2 minutes (120 seconds) while maintaining the "back straight upward" position if a pause is required.
After physical exercise is complete, your muscle has been taken to a point of fatigue and through a state of micro tearing. Your body then goes into a process of 'protein synthesis', which is when amino acids inside of your body produce proteins which then form new muscular tissue.
Research has proven that protein synthesis takes a minimum of 48 hours to complete, therefore re-training of the same primary muscle should not be performed within this time.
Don't get mistaken by the feeling of soreness inside of your muscle (DOMS) standing for delayed onset muscle soreness. DOMS is simply the swelling of the fibres which cause pain from excess pressure on the nerves and blood vessels inside a muscle.
For those of you who like to train a bodypart more than once per week, I recommend waiting a full 72 hours (3 days) in between sessions to allow for full muscular regeneration to take place.
So the challenge is set! See how many full pushups YOU can do in 2 minutes, without lifting your hips or resting your knees on the ground.
Looking forward to your comments below!
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