Mixed

Exercise selection significantly impacts recovery time, with lower body, multi-joint, eccentric-heavy, and lengthened-position exercises requiring longer recovery periods (48-72 hours) compared to upper body or isolation movements.

Schedule lower body, multi-joint, or eccentric-heavy exercises (like squats, deadlifts, or lengthened partials) with at least 48 hours of rest before training the same muscle groups again. Use upper body or isolation exercises for more frequent training sessions.