Balancing Muscle Growth and Recovery: The 72-Hour Rule

This chapter outlines the 72-hour rule for muscle training, highlighting the need to stimulate growth while avoiding excessive soreness. It also explores the nuanced concept of muscle quality and the importance of individualized movement techniques for effective training.

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In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels.

I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention.

I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.