Working Out the Same Muscles Two Days in a Row

In a recent Men’s Health magazine e-mail, they were pimping a book called “Huge in a Hurry” by Chad Waterbury. In this book the author expounds upon the virtues of working the same muscle groups multiple days in a row. 
Because I focus a lot on the energy system and performance aspect I am improving when I train, this concept made perfect sense to me. Let’s go over the basic idea here.
First, working the same muscle group two days in a row does not mean taking the same bodybuilding workout routine you did for your back and repeating it the next day. That is a sure way to overtraining. 
Instead, consider the gymnast. One day’s workout may consist of a typical warm-up, then technique work on the rings. If one day is heavy on the rings, the next day may be split between strength work (in the gym) and a review of the previous day’s techniques. 
The same muscle groups are being used, but the ring’s training load has decreased, and a different modality is used in the gym. The next may be spent doing recovery exercises. An example would be lighter resistance and stretching; nothing too heavy or difficult. 
Functional workouts, such as those used in Crossfit gyms or at GymJones, focus on a particular energy system. The workouts are designed to improve strength, power, endurance or build muscle; but usually a combination of these. This approach means the same muscle groups will often be trained several days in a row, or at least with less than 48 hours recovery time.

For example, an Absolute Strength day may look like this:
Warm-up: 10 minutes on stationary bike or rower.
Dynamic-specific warm-up for:
-Deadlift: 1-2 sets at 40-50 percent of 1 repetition max x 10-20. Not to failure.
Then:
-Deadlift: 5-6 sets; work up to singles or doubles at 90% of 1 rep. max.

A Strength Endurance day:
Same warm up and dynamic warm up (only one set this time.)
-Deadlift: 5 x 12, 6,5,3,12, working up to 80-85 percent 1 RM.
Between deadlift sets do:
Stationary bike or rower x 1 minute at hard pace.
After deadlift/sprint rest 90 seconds and repeat.
Finish with 20 minutes at steady pace on rower or bike.

A Power workout using the back squat could look like this:
General warm up
Dynamic warm up with bodyweight squats or light weight.
Then:
Back Squat: 8 x 3 reps. Use a fast but controlled eccentric movement (going down,) and accelerate the bar as fast as possible when standing up. The power reps are not to failure, and are done with 40-50 percent of your one rep. max.
Although you may not want to train any single performance aspet two days in a row, these workouts could be done as strength, endurance and power three days in a row. Or as strength, power and strength/endurance. Other combinations training sport specific activities are also possible.
There are training systems that subject the trainees to heavy workloads on a daily basis, such as the Bulgarian method. Bulgarian Olympic lifters have been known to work on maximum and near maximum lifts six days a week, often enduring more than one workout per day. 
If weightlifting is not your full-time job, though, stick to varying your workload and your intensity. The results will be magnificent, and you just might make faster gains than you ever have before.
***Get the advice of a professional trainer or coach (which I am not) before attempting new and different exercise programs!
Listen to Louie Simmons teaching about increasing bench pressing power. This man has a wealth of knowledge.
Get Chad Waterbury’s book “Huge in a Hurry” here:

                                           

For more information about lifting with bands, go here:

http://www.flexandflow.com

Read more about muscle-building workouts here:

http://www.realmusclefast.com

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Building Muscle like Captain America

Getting into Captain America shape made the actor want to puke. But this was a real transformation. How did he do it?

According to an interview on Pop Sugar, the actor underwent four months of “brutal” workouts for 2 hours every working day. When he wasn’t working out, he was consuming protein. As Chris Evans said, “You get to the point where you just can’t even look at another piece of chicken.”

Of course, Chris was on a tight schedule and the body transformation had to happen fast. While eating a lot of quality protein and working out hard are important for building muscle, given more time it does not have to be a miserable experience.

To pack on pounds of solid (meaning lean) muscle over several months, read these workouts and tips:

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If you don’t have the equipment you need, or think you don’t have what you need, pick up some dumbbells and other gym equipment here:

Olympic and Standard Barbells and Dumbbells

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Remember, all you need is simple equipment. By simple I mean if all you have is your bodyweight, you can do a lot with that. If all you have is some rope, you can do a lot with that, too. Read this for some great suggestions if you think you have nothing to work with:

Home Gym Workout Routines with No Equipment