Double Stimulation Training

[Shrek]

Yes I know, I know it's a T-Nation article but may have merits (read the whole thing before bagging it or praising)
Just wondered if anyone had tried something similar?
I'm fine with my current program but might be something I'd like to try in the New year.
Basicaly you do your main workout one day and then a pump workout of the same muscle group within 24-36 hrs before the next main muscle group.

1. For Faster Overall Size Gains

This is the application to use if you want to increase the gains you get from your main workouts. It requires that you split your training into synergist groups:
Day 1: Pressing muscles (pecs, triceps, delts)
Day 2: Pulling muscles (back, traps, biceps)
Day 3: Legs (quads, hamstrings, calves)
It ideally requires training every day or using a 4-on/1-off schedule.
If you train daily it would look like this:
Day 1: Legs (low intensity pump work); Pressing muscles (main workout)
Day 2: Pressing muscles (pump work); Pulling muscles (main workout)
Day 3: Pulling muscles (pump work); Legs (main workout)
Day 4: Legs (pump work); Pressing muscles (main workout)
Day 5: Pressing muscles (pump work); Pulling muscles (main workout)
Day 6: Pulling muscles (pump work); Legs (main workout)
Day 7: Legs (pump work); Pressing muscles (main workout)

T Nation | Double Stimulation Training

 

[Stiffy]

Interesting. I like to do cardio that works the previous day's muscle group to assist in recovery, but didn't know a 24hr "pump workout" improved protein synthesis.

I remember old articles that claim working a muscle group two days in a row helps to bring up lagging muscles. But I assume its only a short term thing.

 

[Shrek]

Anything to help protein synthesises can't be bad.

I too remember reading something similar years ago. Can't remember where. Might've been Iron Mag or MD.

 

[White_Lie]

I trained in a similar style for a while. Normal session and then a light exercise or two the following day just to stretch the muscles and get some blood in to the area. I figure if it's pumped up, you're maximising the nutrients available. Seemed to work well but makes my sessions too long

 

[Shrek]

Nah, the pump session is no longer than 15 mins therefore you can slightly decrease the main session. Shouldn't take any longer really.

 

[White_Lie]

Yeah but my usual sessions are like 90 minutes, then I was adding on say 3 sets of 20 which takes 10-15 minutes... It's feasible when I'm home but lost interest at work as I already condense my usual 90 minutes into 70 or so.

 

[White_Lie]

I'm pretty sure it was suggested by Fadi or Goosey, which was why I tried it out... I'm not smart enough to come up with this ingenious plan

 

[Stiffy]

I'm pretty sure it was suggested by Fadi or Goosey, which was why I tried it out... I'm not smart enough to come up with this ingenious plan

[MENTION=2727]Fadi[/MENTION]; has written about doing 100 reps of an exercise that works the previous days trained muscle group, to aid recovery.

 

[Grunta]

I do that all the time, smash the gunz on Friday so they look fully sick when I'm out, than on Saturday again to make em look even sickerer.

 

[Goosey]

I'm pretty sure it was suggested by Fadi or Goosey, which was why I tried it out... I'm not smart enough to come up with this ingenious plan

Not Goosey

 

[White_Lie]

I think it was probably Fadi's 100 rep theory. Sounds familiar

 

[Goosey]

For a seasoned injury free trainee, less is more.

For a seasoned trainee that is carrying injury, then working out everyday is key but sub maximal and with a focus on increasing rom.

For a trainee that is not a beginner, train as often and as hard as possible, how often depends on how well one recovers between workouts.

thats my mantra.

 

[Rugby88]

I did something sort of like this with fairly good success - mine was more focused around a more compound/5x5 style workout one day and then next a accessory/pump workout for X bodypart - i.e

Monday -

Squat
Barbell row
5x5 - ramping up (last set will = the friday before triple)
hyper extensions
ARMS
Abs
2-4 x 10-15

Tuesday -
Bench Accessories/Triceps (High reps) -
Incline Bench
Flat HS
Flys
High rep D-B bench – 4-5 x 15-20
Face pulls – 4-5 x 15-20
Push Ups – 4-5 x 15-20
Random Tricep work


Work well - was cals are up I will branch off back into something like this...

 

[Fadi]

Double Stimulation Training.

I'd much prefer to call it stimulate then deliver. That is, stimulate the muscle on day one, then deliver it some much needed nutrients rich blood on day two via an ultra high rep set with negligible resistance.

To double stimulate (a muscle) is to actually get smaller and not bigger! Once stimulated via the catalyst that is resistance training, further stimulation (or an attempt to do so) would only serve to degrade it / destruct it further rather than construct it. There's a time to destruct and a time to construct. Bringing much needed blood into the muscle fibres would serve to facilitate the healing process, from which we're then able to build upon what we already have built.

And since we grow by mere millimetres instead of centimetres or inches, it goes without saying that every little bit you can do to facilitate muscle fibre recovery, would in turn help you achieve your goal that much quicker. Furthermore, performing an ultra high rep with low weight resistance (at the most appropriate time of all), would act like anabolic steroids (without resorting to such drugs). This can be achieved due to the fact that through the high rep set (and the blood that is delivered by it), the refilling of your muscle glycogen is optimised, promoting muscle growth as well as strength. We've all heard how training affects muscle protein synthesis, well, here we're talking of the facilitation of muscle glycogen resynthesis / supercompensation, and its effect on muscle performance and growth.

Who here doesn't know the feeling of flat muscles?
Who here doesn't know the feeling of fully loaded and tight muscles?

If you prefer the latter, then you belong to the stimulate then deliver camp, period!

 

[0ni]

The main difference I see with my natural and enhanced trainees is that the natural guys need to train muscle groups with a slightly higher frequency which decreases with training age.

Shrek, you have a good training age with good technique. I think hitting each body part once every 3-4 days would be just about right for you. I think this type of training would work very well for a natural provided that they are training the muscle group again no more than 4 days after that latter pump session

 

[Shrek]

Every 4 days is about right. I need lots of volume in short amount of time. Can't do 2hr long workouts. 80 mins max and I need to get a lot in during this time so rest periods are short.

 

[Repacked]

I don't see how people can be working each muscle group twice/week with sufficient volume and intensity without spending 2 hours a day in the gym which in my mind is too much.