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Can We Do the Same Exercise Every Day to Gain Strength?

What happens to our body if we do the same exercise every day? Most gym workouts are based on activating a muscle group and letting it rest for several days.

11 days ago

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What happens to our body if we do the same exercise every day? Most gym workouts are based on activating a muscle group and letting it rest for several days.

However, this training modality has changed over the years. Science has shown that training the same muscle group two or three times a week helps you gain muscle mass and strength much faster.

Training method

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The idea of a routine where the same exercise is repeated every day is not to reach muscle wasting, but rather to accumulate training volume without lowering the intensity.

Imagine you are doing a set of squats in the gym. During the first series, you have all the energy in your body, but as you perform more repetitions, you lose strength and must decrease the intensity of the exercise.

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This training method suggests making a simple change. Instead of performing four sets of squats in one day, perform one set on four or more consecutive days.

For your muscles, the training volume is the same, but the intensity can be increased without risk of injury. Some studies claim this modality has greater benefits for long-term muscle mass and strength gains.

How do muscles grow?

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The increase in muscle mass depends on the protein synthesis in your body, which in turn depends on the training and diet you have. So the rate of protein synthesis rises with training, and after about 24 hours, declines rapidly.

This is one of the main reasons why training each muscle group one day a week is not the best option. By increasing the frequency of training, that is, doing the same exercise every day, we increase the rate of protein synthesis that helps muscle growth.

Erick Da Silva

Published 11 days ago