Tip Train the Same Muscle Two Days in a Row Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Train the Same Muscle Two Days in a Row For better gains hit a muscle hard and heavy one day then again the next day with lighter pump work Here' s why that works by Christian Thibaudeau March 21, 2016July 20, 2022 Tags Tips, Training You CAN train the same muscle group two days in a row. In fact, that's best for optimal gains. This method of double stimulation prolongs muscle protein synthesis, leads to enhanced feedback in muscle, and triggers greater muscle responsiveness. The second session is there to enhance the anabolic response from the first session. It does this by prolonging the period of increased protein synthesis and also increasing nutrient transport to the muscles. How to Do It Train the same muscle group two days in a row, but not in the same way. Hit it hard with heavy lifting the first day and then do pump work for the same muscles the next day in the first 15 minutes of the workout. Then you move on to your main workout for another muscle group. Here's an example using a 4-on/1-off split: Day 1: Train the pressing muscles (think bench press) hard and heavy. Day 2: In the first 15 minutes of the workout, hit the pressing muscles again with lighter pump work. Isolation exercises done in circuit fashion work best. Think constant tension for 8-12 reps. Each set should last at least 30 seconds and up to 50 seconds. Then do your main heavy workout for the pulling muscles (back work.) Day 3: Pump work for the pulling muscles you trained hard the day before. Then train legs. Day 4: Pump work for the legs. Abs, conditioning (optional) Day 5: Off This actually facilitates recovery and lengthens the duration of the anabolic phase. Protein synthesis stays elevated for 24 hours post-training, but by having a second session the next day that's less traumatic, you extend protein synthesis significantly, thus building more muscle. Remember, it's important that the second session is pump work and not heavy lifting. We don't want to cause any muscle damage on that second day. We only want to activate the cell signaling responsible for stimulating hypertrophy and pumping nutrients into the muscles. For best results, use proper workout nutrition. For greater detail and more training options, check out the related links below. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Perfect Pullover Bring back this muscle-building move. Here's a version that protects your joints while allowing you to go heavier. Training PJ Striet November 17 Training 14 Tips For a Successful Year Fourteen training, programming, and diet tips to make this your best year yet. Motivation, Training Charles Staley January 6 Training How to Use Tempo Training Varying your lifting speed is a great way to promote growth. Here's how to choose the right tempo to reach your goals. Bodybuilding, Training Lee Boyce August 15 Training Conditioning for Muscle Mass Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it. Bodybuilding, Metabolic Conditioning, Metcon, Training Paul Carter March 29