2x a day workouts

Training Bodybuilding
1

during the summer, since i am not in school, i find myself with alot of free time during the day and was thinking about starting to workout 2x a day. any thoughts/tips?

2

  • Increase caloric intake by at least 1,000 cals (if you’re wanting to gain mass) and thats assuming that you’re consistently taking in at least maintenance levels of calories from clean foods

  • Be absolutely sure you get enough sleep

  • Don’t train each muscle group too often because you want to avoid overtraining at all costs

  • Depending on how old you are, I’d suggest getting some MAG-10 or 4-AD-EC (probably the 4-AD-EC since it can be used for longer periods of time) and you’ll notice shorter recovery times

  • If you have the money, use Surge, you’ll be going through a lot of it if you use a serving after each workout, but it’ll be worth it

Finally, if one afternoon before your evening workout you just don’t feel up to it, don’t go. 2x a day workouts are a lot more popular among steroid-users than natural bodybuilders (Arnold) so if one day you feel real tired and burnt out before your afternoon workout, then skip it. Theres no sense in forcing yourself to do a workout your body can’t handle just to miss both workouts the next day because you’re so tired and lying in bed.

3

Thanks chris

i want to avoid supps for now, i am 17 and am planning to go into that area when i get to college, but i don’t have the money right now and my parents aren’t very approving of my lifting already.

I am looking to get big, but more to improve my lifts. So besides supps, food and recovery, any tips?

also, how should i work it(light workout in the morning and heavy at night? the opposite? or something different?)

thanks

4

Everything Chris said. Great post.

DI

5

As far as when to go heavy and light. Its mostly a matter of preference, unless somebody comes on here and proves me wrong and proves that there is a specific time to do one or the other.

Some more suggestions:

  • Stick to compound lifts. Too many guys that are new (I’m assuming you’re relatively new) do way too much isolation work whether it be for their arms, traps, whatever. Do lifts that work more than one muscle group (more than one main muscle group).

  • Eat, eat, and eat some more. The more food, the better. The cleaner your food, the better.

  • Read Dave Tate’s articles “Bench 600 Pounds,” “Squat 900 Pounds,” and “The Eight Keys” article series. Since you’re planning a 2x a day training split, it’d probably be tough to follow the schedules he suggests but you can at least learn some things about how to do the lifts with proper form to help increase your lifts and whatnot.

I’ll post some more when I think of some.

6

I know what I am doing, i have been lifting seriously for about 11 months gradually getting more and more “hardcore” so i do alot of research and “experiments”.

aaaaaaanyway, i concentrate on my eating and do almost only compound lifts. I have been doing my own variation of westside style.

i was thinking heavy lifting first, but then i started thinking that the light lifting could serve as something like a warmup or just something to get the blood flowing so that I could perform better later.

i know i kinda keep asking the same things, but it is 2 oclock in the morning right now and i can’t think straight… any thoguhts?

7

Check out the growth surge phase 2:

8

I’ve done it before in training for strongman. Do your speed work, and/or very heavy lifts in the morning, and repetition work at night (assuming you are doing the same bodypart(s) in the AM and PM)