Even though the force production potential might be lower because your muscle has not fully recovered or that any muscle stiffness/soreness is now hampering your capacity to perform. 1st workout bench-press low reps, followed by high reps isolated pec work the next day.Įven if sports science can now prove that the day after a body-part is stimulated using low reps and heavy weight, a muscle becomes more responsive to any training. The second workout is to over-deliver the required nutrients and protein synthesis. This increase in awareness could range from "harder", with a slight increase in tenderness to "sore". When you train a muscle hard you'll be more aware of it the next day. We all know that feeling when a muscle group has been given a hard workout, the awareness of that muscle group improves, whether it's a "sore" pain or just a good pain, it's awareness. When a second session is done within 24 hours after the first workout, it's possible to extend protein synthesis and extra muscle building hours by 12 or even as much as 24 more hours.Įnhanced feedback improves that mind-muscle connection. This means that you'll have about 20 hours of getting extra high protein synthesis/muscle building. But for the remaining 24-32 hours, protein synthesis becomes higher, returning to normal within the first 24-36 hours after the first stimulation. During the first 4 hours, protein breakdown will be more elevated than your protein synthesis. Increasing protein synthesis starts after the first day of training and is then prolonged the period that this increased protein synthesis continues for. The three main advantages for doing a second resistance training session on the same body-part 24-36 hours after that first stimulation are. If you did a 3rd day you'd feel flat and weak. Some bodybuilders will tell you that training the feeder-method will help your muscles stay pumped-looking for longer. It also needs to be added that your specific workout nutrition you use is critical when using this "feeder-method".īodybuilders who use this method, training the same muscle group for 2 days in a row, report they feel a better contraction on the 2nd day and get a much better pump. Using this "feeder" method has been shown to work for increasing the muscle size and strength or help to bring up a weaker muscle group that might be holding you back from completing some big lift. Sports science can now prove that this double stimulation training (DST) will prolong any muscle protein synthesis, leading to an enhanced feedback to your muscles, and this will trigger a greater muscle responsiveness. In fact, that will be your best option to achieve optimal gains. Yes, you can train the same muscle-group for two consecutive days. Most of what we've ever heard about muscle recovery and the amount of rest days we need is a myth. This subreddit is not affiliated with CrossFit Inc.Click Here to Sign Up for Your Free Bodybuilding Magazine SubscriptionĬan You Train the Same Muscle Two Days in a Row? Know of large scale notable events? Please let us know! Know an athlete or personality? Talk to them, message the Mods, and we'll arrange an AMA! Please refrain from posting Spotify playlists.Please refrain from using all-caps or all-emojis in post titles.When posting products or deals, you may not post an affiliate code.This means participating in the sub outside of your own posts on a regular basis. Please be sure to engage with the community in a way that is not purely self-promotional. No medical, injury, or pain related posts.Please read the FAQ and use search function before posting a question.Racism, homophobia, sexism, and transphobia will absolutely not be tolerated.New here? - Please read the our wiki BEFORE making a post!Ĭhat with us in the our Discord channel! Rules
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