Calculadora de Tempo de Recuperação Muscular — Formula
## Estimating Muscle Recovery
Muscle recovery time depends on training volume, intensity, and the type of muscle action performed.
### Estimation Model
**Base Recovery (hours) = 24 + Sets x 1.5 + RPE x 2**
**Adjusted Recovery = Base x (1 + 0.3 if eccentric-heavy)**
Eccentric-heavy exercises (negatives, downhill running) cause more muscle damage and require 30% more recovery time. You can train the muscle group again when recovery reaches about 75%, which is when supercompensation begins.
Muscle recovery time depends on training volume, intensity, and the type of muscle action performed.
### Estimation Model
**Base Recovery (hours) = 24 + Sets x 1.5 + RPE x 2**
**Adjusted Recovery = Base x (1 + 0.3 if eccentric-heavy)**
Eccentric-heavy exercises (negatives, downhill running) cause more muscle damage and require 30% more recovery time. You can train the muscle group again when recovery reaches about 75%, which is when supercompensation begins.
Exemplo Resolvido
12 sets at RPE 8 without eccentric emphasis.
- Base recovery = 24 + 12 x 1.5 + 8 x 2 = 24 + 18 + 16 = 58 hours
- No eccentric adjustment = 58 x 1.0 = 58 hours
- Recovery days = 58 / 24 = 2.4 days
- Earliest next session = 58 x 0.75 = 44 hours