Can I work the same muscle group TWICE a week (heavy workout)?

every 3-4 days do compound exercises movements for multijoint activity hitting multiple muscle groups at the same time in order to promote hormonal growth responce and blast testosterone through the roof. Squat(most important for boosting testosterone), bench pres, bent over row, dips, and overhead press. biceps are always your last priorty(it's a small muscle group so it's the last of your worrys). train in the 6-10 rep range to cause hypertrophy(adaptation that stimulates growth hornmones). This make you bigger and stronger. 1-5 rep training isd all neural adaptations that only make you stronger becasue it increases limit strength not size. So these make a lot stronger than 6-10 but not as big. once you've hit a plateau than start mixing up reps to continue further adaptations other your training fails down the road. The body needs confusion to adapt further.

Don't forget that most of your workouts should be barbells and the dip, seated dumbells or standing barbells for greater resistance to promote growth. barbels are better than dumbells because they allow you to apply more resistance because you're in a locked position that allows you lift more weight and this allows you to give your body overwelming stress alerts that force adaptation and stimulate muscle growth. lift to failure.

The body in general changes because you have left the confort zone. That's the whole point of adaptation. Friction=Contraction. When you develop calisus from weights, it's because you applyed friction. Muscles work the exact same way using heavy weight.

It's best to allow the muscle to heal, that way you will get stronger and will get the best results from your one day a week workout. However, if you feel your muscle has fully healed, or it is no longer sore, then go for it. Just remember that if you aren't noticing an increase in the weights/reps of your workouts over time, or the soreness does not feel like a regular muscle sore, then you need to do just one a week. Drinking protein directly after a workout (I recommend 120 cal with 25g protein drink, like Dymatize or Optimum Nutrition) will help tremendously with healing and results. Good luck!!

My advice is to simply try out different schedules. For example: working out 2 times a week for me doesn't show any results and working out 4 times a week kills my muscles and leaves them sore for a long period of time. I workout 3 times a week (Mon/Wed/Fri) doing hard/heavy workouts and take the weekend to relax. I work my upper body on those days and go running on Tue/Thur so I can get my cardio in. Good luck with your workouts!

no thats a good routine as long as the muscles get at least a day of rest and switch up the lifts for each muscle every few weeks and thats the best u can do and yeah u dont need 72 hours ignore the moron above

this isnt true at all. in fact, you could heavily work out the same muscles every single day and thats how you get the best results, though you need to work up to this point, at first you will overwork them, but if you work real hard eventually you'll get to the point where they recover well every night you go to sleep and are ready for more grinding out the next day. 2 a week is fine at any level

it depends how hard the work out is. also i suggest doing a heavy work out one day, and the next day focus on a diffrent muscle group; on the third day go back to the muscle group you did the first day and do a light workout

Heya, The best success that I have ever had was with Lens miracle plan (just google it) Without a doubt the most incredible diet that I have ever tried.