You must have already heard about how training the same muscle group more days in a row is bad for you and ineffective for your growth, since the muscles need a few days to recover from the intensive workout. Well, good news guys – this is a total myth. You actually should train the same muscle group two days in a row, hitting it hard and heavy the first day and following up with a lighter training the next day, if you want to get the best gains possible!
The Double Stimulation Training prolongs the synthesis of muscle protein, increases the transport of nutrient to the muscles and enhances muscle responsiveness. It’s ideal for building up some weaker muscle groups that are holding back your progress. Most importantly, you need to take good care of your nutrition during this training, since it’s absolutely crucial for your body to be able to keep up with the intensity of the workout.
Protein synthesis stays elevated for about 24 hours after a workout, and when you train the same muscles again the next day, this process extends even further. In other words, this way of training lengths the duration of the anabolic phase, resulting in a greater muscle gain.
In addition, it’s extremely important that the second session always consists of pump work and not heavy lifting, in order to avoid causing any muscle damage.
How to do it?
Hit a muscle group with heavy lifting the first day. The second day do some pump work with the same muscle group for 15 minutes in the beginning of the training, then move on to a main workout for another muscle group. Below you can read an example with a 4-on/1-off split:
Day 1: Do a hard training of the pressing muscles.
Day 2: Train the pressing muscles In the first 15 minutes of the workout, but this time with some lighter pump work, like isolation exercises done in circuit fashion. Each set should last somewhere between 30 and 50 seconds, with 8-12 reps. Then move on to the main heavy workout for the pulling muscles
Day 3: Do some lighter pump work for the pulling muscles. Move on to hard training of the legs.
Day 4. Do some lighter pump work for the legs. After that, you can do some conditioning work on the abs.
Day 5: Take a day off the gym to rest and recover.