Working the same body part 2 days in a row?

[GrimRep_er]

Do you guys ever hit the same bodybpart 2 days in a row?

I generally do a 3 day split, then do a full body workout during the week. I always skip a day following the full body, but the thing is this, it would be a little more convenient for me to start the split today vs tomorrow but then I'd be hitting things twice in 2 days.

Does it really make much of a difference? I'm a little OCD, so a small change in routine can unravel my simple world.

Srs responses and cruel criticism are welcome.

Thanks for your time.

On an unrelated note I turn 46 in 2 days, for those wondering if life is over by then....yes, its over.

[bsmit107]

as a natty....dont do it
as a 45 year old who may be on TRT.....sure do it if you're not sore.

If you HAVE to do it.....just go lighter and get the blood pumping, don't try to set any PR's. If you hit the muscle good yesterday, you're not helping by hitting it again today. Progress is made in the recovery.

Just go off of how your body feels. Id think if you know your going hard 2 days in a row, maybe eat more carbs than normal the night in-between.


I have seen where there's the idea that hitting the same bodypart 2 days in a row......on the 2nd day going very light under the theory that you force more nutrients into the muscle aiding in recovery.....but I don't know. I have the problem of not being able to go to the gym without completely destroying myself everytime, sooooo

[GordonXXX]

7 days a week - full body - same routine. Age 51. Not looking for size, just health and aesthetics. I'm OCD too. I need my daily routine.

[NosyJossie]

You'll survive.

[GrimRep_er]

as a natty....dont do it
as a 45 year old who may be on TRT.....sure do it if you're not sore.

If you HAVE to do it.....just go lighter and get the blood pumping, don't try to set any PR's

Just go off of how your body feels. Id think if you know your going hard 2 days in a row, maybe eat more carbs than normal the night in-between.

I'm not technically natty right now for the first time in my life so that was a factor I considered. Im trying something legal but I'm not sure if it can be mentioned here.

[Atrnmike]

I have pretty bad shoulder issues with my pushing movements, fear it may be rotatorcuff issues or possible impingement. literally only feel the pain on push movements. Because of that I hit rear delts 3x a week. I'm seeing some improvement, I don't know if I dropped it down to 2 days a week I would be strengthening faster or not.

(just so it makes a little more sense, when I do push movements the rear of both of my shoulders have a strong burning pain and I can't do most movements, after focusing on 3x rear delt workouts to help stabilize my joint, it's getting a little better, but still there.)

[AvengeMe]

7 days a week - full body - same routine. Age 51. Not looking for size, just health and aesthetics. I'm OCD too. I need my daily routine.

I've just recently switched to full body 5x a week directly hitting each bodypart with at least 3 sets per session and have been enjoying it. I think you'll be fine OP. Just pay attention to your recovery. Obviously don't max out or go to failure on every single exercise.

[AvengeMe]

I have pretty bad shoulder issues with my pushing movements, fear it may be rotatorcuff issues or possible impingement. literally only feel the pain on push movements. Because of that I hit rear delts 3x a week. I'm seeing some improvement, I don't know if I dropped it down to 2 days a week I would be strengthening faster or not.

I start out every workout with 3 sets of banded face pulls and my shoulders have never felt better.

[Atrnmike]

I start out every workout with 3 sets of banded face pulls and my shoulders have never felt better.

I do facepulls 3x with the rear delts workouts as a warm up, night and day with my workouts when I do them. More ROM and i'm able to go longer without my shoulders giving out, but the pains still there. I've only been doing this for a month though, seen quite a bit of progress since.

[bsmit107]

I'm not technically natty right now for the first time in my life so that was a factor I considered. Im trying something legal but I'm not sure if it can be mentioned here.

Well, if it's legal..........PM, I'm interested in legal supplements.

[78novacaine]

Well, if it's legal..........PM, I'm interested in legal supplements.

Dis - my Prime Minister is ready.

As others have said, I would just do some pump fluff type sets on day 2 just to force some blood into the muscles/joints to promote recovery. Just treat it like an extra workout and definitely don't go hard in the paint.

[proudmanlet]

I do it once in awhile either just to change things up or like if I have to miss few days cuz of working OT or whatever first day back I will do light fullbody workout to get back in swing of things and then do normal body part workout the next day, also sometimes I hit chest to get a chest pump before going out even if I did chest day before. doesn’t cause any problems doing it once in awhile like that but prolly not good to do it all the time

[GrimRep_er]

Well, if it's legal..........PM, I'm interested in legal supplements.

I'm not on a desktop so I can't pm you (or I don't know how if its possible) but if you pm me I will be able to respond.

[Polaris]

I would assume he's talking about a SARM.

[x-trainer ben]

It depends on intensity level and total number of sets per day. I have done it and it was fine, nothing drastic happened; i just love working legs and see big differences the day after. Try it and see what happens, just make sure to eat well.

[GrimRep_er]

I would assume he's talking about a SARM.

it starts with a 4....I've said to much.

[DrewDarden]

Powerlifters do this all the time. Bodybuilders have a hangup about it, usually because they do so many sets per body part. It wouldn’t make sense to do 15 sets for biceps, and then do biceps again the next day.

But it’s very common for powerlifters do 100 reps for cable triceps pressdowns every day. Or 100 reps for abs every day. Or back raises, or reverse hypers, leg curls, etc.

Even lat work. I know Chuck Vogelpoehl used to do for five sets of wide-grip lat pulldowns every day.

[Jax05]

good bye sweet gains

[sooby]

I do it, zero problems at all. Programs such as Bulgarian Method (not the real Bulgarian for olympic lifters) and Smolov/Smolov jr are proven to be effective, but you don't even need to go to such extremes. People have built a lot of mass doing chit like "50 pullups everyday" or "30 weighted pushups everyday" or something like that. It absolutely works. The only thing you have to watch out for is overuse injuries, which can be mitigated by using different variations, varying up the rep scheme and loading.



As mentioned, powerlifters do this because often times they are in the gym doing full body 4-5x a week so it is inevitable that certain body parts overlap.

I'll do 3-4 sets of regular back squats one day, than the next day do maybe some paused squatting or SSB squats. Have also done biceps 2 days in a row, felt awesome.

Some keys:

- Don't use the same exercise, use a variation (i.e: Day 1: Paused Bench Press, Day 2: Incline TNG Bench Press), this will prevent overuse type injuries/pain, or maybe just do some chest flies, and dumbbell benching instead
- Use a different rep scheme, for example, maybe do sets of 5 on Day 1 and on Day 2, sets of 10-15
- Manage your volume, doing 15 hard sets of quads on one day then the next day doing another 15 hard sets of quads probably isn't a good idea. Stick to 3-6 sets per day for those two days, evaluate and work from there


I think it helps if you treat those two days as one single extended workout, and split up the volume between the two days. Also certain body parts from my experience seem to have better tolerance to this. Body parts that come to mind are training upper back/lats/calves/biceps. Body parts in my experience that lack this tolerance are the front delts (possibly due to overlapping with chest) and lower back (also possibly due to overlap). And maybe to a lesser degree quads and chest.