However, even though the 6×5 group lifted more frequently, they still had two rest days per week, which is critical to a successful program. In other words, it’s not always necessary to complete a lengthy session of resistance training at the gym. This study suggests that very manageable amounts of strength training done regularly can have a real effect on people’s strength and muscle growth. 6×1 Group - Showed no changes in muscle strength or muscle thickness.30×1 Group - Showed no increase in muscle strength but muscle thickness increased 5.8%.6×5 Group - Saw a more than 10% increase in muscle strength with an increase in muscle thickness similar to the 30×1 group.6×1 Group - Did 6 contractions on a single day per week.30×1 Group - Did 30 contractions on a single day per week.6×5 Group - Did 6 contractions per day, 5 days per week.Changes in muscle strength and thickness were measured and compared at the end of the study.

Gym Study #2Ī 2022 study at Edith Cowan University asked 3 groups of participants to perform arm resistance exercises ( bicep curls with dumbbells) for four weeks. There are also other studies showing how muscles can recover and grow with just 24 hours of rest between workouts. This study suggests that 10-15 sets distributed over 5 days provides similar gains to the same number of sets performed once per week. Neither! Researchers found no significant differences in strength or size gains between the two groups. The number of weekly sets was identical for both groups, but they were spread out differently. The study was set up so that all participants performed the same amount of training. Men in the second group trained their entire body during every workout, every day.Men in the first group worked different muscles on different days-chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and so on.Both groups also followed identical training programs (same exercises, sets, and reps), but with one key difference. During the study, both groups of men trained for 5 days per week, Monday through Friday, for 8 weeks. Gym Study #1Ī study published in the Journal of Strength and Conditioning Research in July 2019 split up a group of experienced bodybuilders into two groups. Below are 4 studies supporting this theory. While we’ve all been led to believe that your muscles need at least 48 hours to recover and grow after a strength training session, the latest science shows that your muscles can recover faster. What 4 Studies Say About Working Out the Same Muscles on Consecutive Days at the Gym Read this blog to learn more about the advantages of working out the same muscles multiple days in a row at our Thornton gym. Does that mean you still can’t train the same muscle groups two or more days in a row? Is that a waste of time?Ĭonventional wisdom would say yes, but many trainers have questioned the 48-hour rest rule, and there are several studies to back them up. Whatever the case may be, sometimes a hectic schedule forces you to strength train on consecutive days. Or maybe most of your week is dedicated to child care and you can only go to the gym on Monday, Tuesday, and Wednesday mornings.

But what if you don’t live in a perfect world? Maybe you’re working 12-hour shifts Sunday through Thursday, leaving only Friday and Saturday open for your gym time. This is a good rule to follow in a perfect world.

For example, working out all your muscle groups on alternate days like Monday, Wednesday, and Friday. If you’re in a full-body strength program, this could be spread across three sessions per week. We’ve all heard the strength training rule that you should wait at least 48 hours in between training sessions for the same muscle groups, which will give your muscles time to recover and grow.

2 rest days in a row