-Diablo's Journal, 15 Jan 20

"Train the Same Muscle Two Days in a Row For Increased Protein Synthesis
You must have already heard about how training the same muscle group multiple days in a row is bad for you and ineffective for growth, since the muscles need a few days to recover from the intense 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!"

"1 – Prolonged Protein Synthesis
This system prolongs the duration of the period of increased protein synthesis after the main stimulation (the day-one workout.)

Simply put, after a training session, protein synthesis and breakdown are both elevated. For the first four hours, protein breakdown can be elevated more than synthesis. But for the rest of the duration, synthesis becomes higher up to 24 hours and returns to normal within 24-36 hours of the first stimulation.

So you basically have 20 hours of very high protein synthesis/muscle building. By doing a second session 24 hours after the first one you can extend that by 12 or even 24 more hours.

The caveat here is that it only works optimally when proper workout nutrition is used. And if you do the right kind of workout along with good workout nutrition, protein degradation will be low to non-existent, resulting in a lot more protein synthesis. That means muscle gain.

Furthermore, if the second workout is more of a "pumping or bringing blood into the muscle" workout, you enhance nutrient delivery to the still-recovering muscle.

The more nutrients you shuttle to the muscles involved in the first workout, the more they'll grow. Not to mention that a boost in amino acid uptake will itself increase protein synthesis."



https://www.fitnessandpower.com/training/bodybuilding-misc/train-the-same-muscle-two-days-in-a-row?fbclid=IwAR0GIKSYemPQPqsIT7abhpp0Hx0Zd_Hzhrv7fLTramP-EgB33q5XPU1isns

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3262 kcal

Fat: 107.49g | Prot: 269.89g | Carbs: 345.66g.   Breakfast: White Bread, Keystone All Natural Beef, Apples, Premier Nutrition High Protein Shake - Chocolate, Market Day Fully Cooked Pot Roast, Tyson Foods Boneless Skinless Chicken Breasts, Apples . Lunch: Kiwi Fruit, Quest Peanut Butter Brownie Smash Protein Bar, Fairlife 1% Low Fat Milk, Quest Peanut Butter Chocolate Chip Protein Cookie, Fiber One Protein One Strawberries & Cream Bar. Dinner: Great Value Light Greek Nonfat Yogurt, Buttered Popcorn Popped in Oil, Think High Protein Bar Brownie Crunch. Snacks/Other: Krispy Kreme Glazed Raspberry Filled Doughnut. more...

3338 kcal

Exercise: Weight Training (moderate) - 1 hour, Bicycling (leisurely) - <10/mph - 3 hours, Resting - 12 hours, Sleeping - 8 hours. more...