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.
-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.
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:
Read more about muscle-building workouts here:
Best Home Gymnastics Ring Workout for Building Pectoral Muscles
How to Build Strong Back Muscles
Big Strong Arms Workout Routines
Muscle Mass-The Best Basic Lifts for Maximum Gains