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Build Muscle With Double Stimulation Bodybuilding

Bodybuilding - Double stimulation training - build muscle

The world of fitness is constant morphing. With new discoveries being made daily into human movement and responsiveness to exercise, nutrition and training ideas are constantly being questioned and put to the test. But how do you distinguish the fact from the fiction? Simple, try it for yourself!

Double stimulation training, founded by Christian Thiabadeau, a Canadian bodybuilder and strength and conditioning coach to some of the world’s best athletes, challenges one of the very foundations of hypertrophy and strength training. Don’t confuse bodybuilding with big, overgrown men that look like clouds with veins, bodybuilding is simply the act of building muscle.

Double stimulation training improves muscular response and bodybuilding efforts. Traditionally, after weight training a select muscle group, rest days are implemented to allow for recovery and for muscle to build. The double stimulation method goes against the grain and has proven to pack on masses of muscle whilst burning fat in a shorter period of time.

Double Stimulation Training

As Christian describes, double stimulation training works by using heavy, strength sets on day one, followed by a ‘feeder’/pump session on day two.

The idea concept of day 1 is to stimulate as much muscle as possible through the use of heavy weights and to create microtears within the muscle fibers to stimulate growth.

Day 2 is about providing a ‘pump’ to the worked area to increase blood flow and in turn provide the muscle with the adequate nutrients (more importantly protein – with the adequate nutrition) to aid in recovery.

The working of the muscle over 2 days also prolongs protein synthesis. Increased protein synthesis equals MORE MUSCLE!

Prolonged Protein Synthesis

Simply put, protein synthesis is the generation of new protein within the body through muscular contractions stimulated by heaving lifting. After strength training, protein synthesis is stimulated by up to 24 hours (after an initial period of protein breakdown). The second day of training prolongs protein synthesis for another 12-24 hours making protein readily available for muscle repair and growth. This ‘feeder’ session to ‘pump’ the muscle, forces blood flow and therefore nutrients to the area to build muscle. Workout nutrition is the key! – Adequate protein and carbohydrate timing.

Enhanced StimulationBodybuilding - Jess Squat - build muscle

Stimulation to the worked muscle is enhance during day 2, as new found muscles and hopefully dormant muscle fibers have been recruited during day one of strength training. The pre fatiguing of muscle the day before forces the muscle to work harder or to stimulate other fibers to help with the lift once fatigued. This forced recruitment of muscle fibers enhances growth not only at a muscular level but at a neurological level as well. The more muscle stimulated and working equals more muscle mass!

How to Double Up

The workout itself is heavily dependent on goals but here is a basic double stimulation program.

DAY 1

  • Squats
  • Bench Press
  • Bent Over Row
  • Military Press
  • Lat Pulldown

Perform each exercise as a circuit (Round), resting for 60 secs between rounds. The weight utilised should cause you to struggle to complete each set. Add at least 5kg to each exercise for each progressive round.

  • Round 1 – 5 reps per exercise
  • Round 2 – 4 reps per exercise
  • Round 3 – 3 reps per exercise
  • Round 4 – 2 reps per exercise
  • Round 5 – 1 rep per exercise at maximum weight

DAY 2 

  • Squats
  • Bench Press
  • Bent Over Row
  • Military Press
  • Lat Pulldown

Perform each exercise as a circuit (Round), resting for 60 secs between rounds. The weight utilised should cause you to struggle to complete each set. Add at least 5kg to each exercise for each progressive round. focus on muscle contraction.

  • Round 1 – 20 reps per exercise
  • Round 2 – 18 reps per exercise
  • Round 3 – 16 reps per exercise
  • Round 4 – 14 reps per exercise
  • Round 5 – 12 reps per exercise

Summary

If you’ve been struggling with progression in gaining strength or lean muscle mass, double stimulation training may be your overload answer to breaking through your plateau. The key to building any muscle (or achieving any fitness goal) is nutrition. Without adequate nutrition, your body doesn’t have the building blocks to build muscle! Step 1 – Get your ‘workout’ nutrition in check – NUTRITION, NUTRITION, NUTRITION Step 2 – Train heavy on day 1 Step 3 – Focus on contraction and ‘pump’ on day 2 Step 4 – Eat well, sleep well, build muscle and repeat!