Why are X3 workouts so frequent?Updated a month ago

Research shows that the recovery window for muscular tissue peaks around twenty-four hours after exercise and is only slightly elevated by thirty-six hours. Since the X3 protocol alternates the muscle groups being exercised without any overlap, an every-other-day schedule means each muscle gets forty-eight hours or longer to recover, which is beyond the thirty-six-hour minimum.

Protocols that provide more frequent workout sessions have been shown to provide a volume training effect. That’s why we recommend an alternating six-day push-pull split after you’ve completed four weeks of the initial X3 protocol.

Muscles are targeted three times per week for maximum results.

Why do we recommend such a high frequency? Is there a different rate of recovery based on what we’re doing with X3?

There’s not a ton of research on going to fatigue with such drastic changes in resistance.

When examining the recovery rate of muscle or any tissue, it’s important to turn to studies that include a biopsy, where muscle tissue is cut out and analyzed under a microscope.

In a 1995 study performed by MacDougall and other researchers, muscle tissue samples were extracted and analyzed for protein synthesis. The researchers examined tissue at 24, 36, and 48 hours.

They found that the ideal muscle recovery time is 36 hours. Protein synthesis peaked at its peak at 24 hours, then it dropped back to baseline at 36 hours. That means that you are done building muscle after 36 hours.

In other words, the muscles have recovered 36 hours after activity.

You will (primarily) work the chest, triceps, quads, and deltoids on your push days. If you work out at around the same time every day, you won’t target these muscles again for 48 hours. This allows plenty of time for recovery.

On your pull days, you will (primarily) work the traps, lats, glutes, hamstrings, biceps, and calves. You won’t target these muscles again for 48 hours.

With weights, it’s difficult for the body to ever fully recover. That’s because of the tremendous amount of load absorbed by joints, tendons, and ligaments.

Given the added level of protection provided by X3, you won’t need to keep taking time off to heal sore joints and damaged connective tissue.