Research shows the recovery window for muscular tissue peaks around twenty-four hours after exercise, and is only slightly elevated by thirty-six hours.243 Since the X3 protocol alternates the muscle groups being exercised without any overlap, an every other day schedule means each muscle is getting forty-eight hours or longer to recover, which is beyond the thirty-six hour minimum. Once you’ve completed four weeks of the initial X3 protocol, we recommend moving to a six-day-a-week schedule for maximum results. Starting on week five, complete workouts for the first six days of every week and
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