Hitting muscles twice a week

[EDCG19]

Anyone else feel the same benefit from hitting the same muscles twice a week. Lets say you hit chest today and tomorrow you can add some additional bench press or some kind of machine like machine press, pec deck, flys etc.. .and what ends up happening from those twice a week workouts is you recover much better (faster) rather than hitting the same muscle group once a week or once every other week depending on what you're doing ,..

[Arcânn]

You're probably far more experienced than I am, and obviously different things work for different people, but for me personally, hitting each group twice a week is better than once a week.

My personal sweet spot is doing the traditional 3-day split, but I train 2 days on and 1 day off.

For example:

Monday - Legs
Tuesday - Chest, triceps, shoulders
Wednesday - Rest
Thursday - Back, biceps, forearms
Friday - Legs
Saturday - Rest
Sunday - Chest, triceps, shoulders

And so on........so my weekly schedule kinda varies every week. And every week, I have one group that only gets worked once that week, but it's still often enough for me with a long enough recovery period.

This has yielded better results for me than anything I've ever done. I don't think I could possibly grow much on hitting everything once a week, even if the workouts are more intense that one time a week.

[HoldMyBeer]

It is better to hit the same muscle group twice per week. Where you are going wrong, is you don't want to do it on consecutive days.
It only takes 2-4 days to recover from a workout, especially on gear (even moreso if you are in a caloric surplus), so hitting that muscle group again in the same week makes sense. BUT you need to give it enough time to recover.
My favorite weekly routine:
Mo: push
Tu: pull
We: legs
Th: push
Fr: pull
Sa: legs
Su: rest
Second favorite:
Mo: full body
Tu: LISS
We: upper body
Th: lower body
Fr: upper body
Sa: lower body
Su: rest
I do not do bodybuilding splits anymore. Once a week is not enough even when I was natty.

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[SocioMachiavelli]

I don't think that would work for me, especially one day after the other. With the intensity that I try to maintain, there is no way I could hit chest the day after.

[Quester]

I've seen the consecutive days thing before but on the following day the muscle is worked very lightly to encourage recovery. That second day, for that muscle, is outside of the regular workout, kind of like stretching cardio.

[MuscleScience]

I've seen the consecutive days thing before but on the following day the muscle is worked very lightly to encourage recovery. That second day, for that muscle, is outside of the regular workout, kind of like stretching cardio.

Active recover, where by the muscle is lightly worked out to encourage a bit more inflammation which helps in protein recycling. I haven’t kept up with the research much so I don’t know how well or defined the effect really is. When I was doing physiology as a profession it was a fairly new and under studied at that time. One paper would say one thing then another would say another. Much like where whole body cryo therapy is at the moment. At least the last time I checked

[Narkissos]

Anyone else feel the same benefit from hitting the same muscles twice a week. Lets say you hit chest today and tomorrow you can add some additional bench press or some kind of machine like machine press, pec deck, flys etc.. .and what ends up happening from those twice a week workouts is you recover much better (faster) rather than hitting the same muscle group once a week or once every other week depending on what you're doing ,..

My training frequency is higher, personally.

But, really, it depends on your goals.

I'm not a mass-monster... and there aren't many (true) mass monsters utilising that high degree of frequency.
Exceptions being those utilising active rest protocols, those using short-term overload protocols to catalyse a unique adaptive response etc.

But... yea... it can be viable, depending on your purpose, goal(s), and incorporation/execution.

[EDCG19]

Active recover, where by the muscle is lightly worked out to encourage a bit more inflammation which helps in protein recycling. I haven’t kept up with the research much so I don’t know how well or defined the effect really is. When I was doing physiology as a profession it was a fairly new and under studied at that time. One paper would say one thing then another would say another. Much like where whole body cryo therapy is at the moment. At least the last time I checked

Reason why I brought it up basically, not sure about any research papers but even if you're sore the next day getting blood flow into the muscle again through lighter weight will warm up the sore area, fill it with blood and you'll recover faster. Kind of like using active recovery but instead of doing another body part while DOMS is in play why not add in some additional work the next day to get blood into the area (if it hurts its still worth it if you can maintain the same form without too much pain, i like the DOMS training)