Does anyone here train 2x a day? What does your protocol look like? I love training 2x a day and love the results it gives me. If you’re motivated enough there is no such thing as overtraining, just under recuperating.
I did it a few years back but didn’t follow the advice of the Master (Antonio Krastev) correctly and inflammed my whole friggin’ body training too heavy too often. When I finally did adjust my work ethic properly it was fantastic as the second workout almost always felt like I could hit PR’s, which again meant I had to hold back or tendonitis city. If properly done and with a little bit of beans it really is the best way to go!
I’m sorry you asked for protocol and I overlooked it. The workout was O-lifting but I don’t see why it wouldn’t work for bodybuilding purposes. I would just do the classic lifts or the power versions and a squat (front or back) or maybe a deadlift. The first session was mostly a warm-up, working up to a fast max ( a weight I could lift with max speed) then only one set at that weight. Same thing next excercise. Took maybe thirty minutes total. Next workout was approached with the same philosophy. Quick max, next lift, done. My youthful exuburance had me doing up to six reps (or sets, I only do singles) with my top weight in whatever lift and doing that twice a day. Great way to get inflammation. Hope this method seems interesting, your not asking for advice.
An example is leg day where I do my SQ, DL and 6 assistance exercises. I split the assistance exercises up doing the last 3 in the evening. This gives me more energy for the final 3 and a mental break from study too. Overall it has lifted me back to PB in all but the DL.
I’m experimenting with this also. I train M-W-F 30 minutes in the morning and 30 in the afternoon. Full body on both, compound mostly in the morning and more isolation in the evening, HST style, around 10 sets each workout, so 20 sets per day and 60 per week. Too soon to evaluate as i started this monday.
Here is the workout:
Morning:
squats 2 sets
Bench press 2 sets
BOB rows 2 sets
Standing military press 1 set
Standing calf raise on smith machine 2 sets
Lateral raises 1 set
Evening:
Leg extension 1 set
Leg curl 1 set
Lat pull down or pull ups 1 set
Dumbell chest flies 1 set
Lateral raises 2 sets
Bent over lateral raises 1 set
Db biceps curl 1 set
Standing calf raises on smith 1 set
Skull crushers 1 set
This is high volume compared to what i’ve doing before and i might back off a litle if i don’t gain what i’m used to.
I like 2x a day training, that is if I can manage to drag my butt out of bed in the morning. I usually do some type of Olympic lift variation and core work in the mornings, and then other lifts in the evening.
Here's something interesting I noticed... when I switch to 2x a day training, rate of fat loss increases. Frequency and volume remain the same as it does with my 1x a day training. I'm guessing that it's because my metabolism gets ramped up twice a day. Anyone have any thoughts or experience anything similar?
THERE IS such thing as over training. trust me. sure you could recuperate from some obscene loads but you wont be able to gain so whats the point. doin twice a day as per charles poliqiuns suggestions did help my shoulders out a lot
I train full body in the morning with one set per exercise and varying rep ranges mon-fri. In the evening I pick one bodypart and specialize for no more than 5 sets. Reps will be between 8-12, perfect form, and I stay far away from failure at all workouts. I also noticed increased fat loss doing 2 a days even though I’m eating more. I believe it is because you have two windows of opportunity to stimulate anabolism.
Forgot to say, i also avoid failure on all workouts.
I actually used 2x day training to AVOID overtraining. For example, a decent chest workout for me would be comprised of about 10-12 sets. With 2-3 minute rests between sets, that could be up to 36 minutes of work sets. If I kick some ass during those sets, I’m pretty exausted. No less than 6 hours later, I’d do my tri’s for another 36 minutes of work sets. I feel like I’m hitting both muscle groups MUCH better, I’m not doing marathon training sessions that massively depelete my energy, recoperative stores, and I have 2 windows to hit efficiently use carb meals during the day. Yeah, it takes more time getting to the gym so it’s a bit of a pain, but during my period of doing this I made my lifetime’s best progress. I effectively transformed myself and now I’m back to one-a-day training due to work requirements and I’m effectively holding on to my progress I made during the 2/day cycle. Other downside - i understand this is pretty taxing to the nervious system.