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Hypertrophy Training Every 48–72 Hours

For hypertrophy, give a worked muscle about 2 to 3 days before training it hard again, with roughly 72 hours often cited as the sweet spot. This spacing lets protein synthesis and tissue repair progress enough to support growth while avoiding excessive overlap from training the same muscle too soon.

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“What you're trying to do is cause a massive insult there. Allow then protein synthesis to occur, building of new tissue, which takes time, 48 to 72 hours, like kind of at a minimum, that process needs to occur.”

huberman · Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin · Apr 2, 2026 · 15:11 · open ↗

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