Train the same muscle group 2 days
For better muscle growth, a muscle group intensely works one day and the next day they work the same muscle group with light weight pumping. That's why it works.
You can train the same muscle group for two days in a row. In fact, it's good for hypertrophy.
This dual stimulation method prolongs protein synthesis in muscle and creates greater responsiveness of the muscles. The second workout is to improve the anabolic response of the first. It does this by prolonging the protein synthesis period and increasing the nutrient transport to the muscle.
It trains the same muscle group for two days in a row, but not in the same way. On the first day use heavy weights and composite exercises, then do the next day doing something pumping in the first 15 minutes of training. Then go to the main training of another muscle group. Here's an example using a breakdown of 4 workouts with one day pause:
- Day 1: Strongly train the muscles that push (like pushed with the lumbar dumbbell)
- Day 2: In the first 15 minutes of training, the muscles that push, with small weights to pump, work again. Circuit isolation exercises are the most appropriate. Constant voltage for 8-12 reps. Each set must last at least 30 seconds, up to 50 seconds. Then go to the intense back training.
- Day 3: Pump training for back muscles that you trained the day before. Then take your feet.
- Day 4: Foot pumping training. Abdomen and metabolic conditioning (optional)
- Day 5: Break
This way of training facilitates recovery and increases the duration of the anabolic phase. Protein synthesis remains high for 24 hours after training, but with a second phase the next day, which is less intense, extends protein synthesis significantly, and thus builds more muscle mass.
Remember that it is very important that the training on the second day be pumping, not a heavy one. You do not want to cause muscle damage in this easy workout. You just want to activate cellular signaling that is responsible for hypertrophy and pumping of nutrients in your muscles. Take care of the nutrition around the workouts.