Advice on Twice a Day Training

Training Bodybuilding
1

So, don’t really post here much but I do a ton of reading trying to soak up what I can. Long story short, I extended a cut phase for far too long and now I’ve leveled off. I’m not willing to drop my calories, carbs or fats any lower than I have as I’m already hitting a wall later into the day and have lost a little bit of muscle. So, new plan; clean bulk for a couple months and re-shock my system with a new cut around April.

Biggest limiting factor is the gym I belong to doesn’t have the best hours. Mon-Thur is fine, but they close down at 9:00 on Fridays and 7:00 on weekends. Through the week, I get off work at 9:30 and 7:00 on weekends. So, yeah…throws a wrench into things.

Mon
AM: Chest/Back [main push/pulls]
PM: Chest/Back [aux movements; flies, lat work, etc]
(antagonist pairings)

Tue
AM: Squat/Dead variations
PM: Curls, extensions, etc

Wed
Cardio

Thur
AM: Shoulders [presses/pulls]
PM: Shoulders [raises/rotator cuff stretching]

Fri
AM: Bicep/Tricep
(mechanical drop sets]

Sat
Cardio

Sun
Off

As a guideline, heavier taxing movements are preformed in the mornings with lighter weight and higher reps at night. Depending on how I’m feeling, I may include one more “big” movement during night sessions, but generally I plan on keeping nights reserved for isolation and auxiliary movements. There would be a minimum of 8 hours between work outs, strict supplementation and diet protocols and of course 8 hours of sleep a night.

Ideally I’d just join a gym with better hours but the money is right with this place. Anyhow, any advice you guys could swing my way would be great in regards to general structure, over or under-training or anything else.

2

Bulk for two months?

3

Not two months, no. Either three or four, depending on where my weight takes me. And sorry about the double post, the site was timing out on me…didn’t realize one post already made it through.

4

I don’t want to dissuade you from trying out new training methodology, but you should be aware that you should probably stop worrying about planning so much and start worrying about the EFFORT you put in your training…

physique change is very simple…it is just adaptation to the stresses you put on your body…If you kill yourself in the gym every week and focus on PROGRESSION you will see physical changes in your body…you don’t need to train twice a day or do special sets to accomplish that goal…although, you very well could…It’s just that you need to have the mentality that EFFORT is the determining factor not all the unnecessary things…

in simplest terms, you just need to Eat like a ripped ass motherfucker and focus on progressing in weight/reps/amount of sets/etc every week…

don’t try to plan for the prettiest/most complex training plan…plan for maximal effort every week…

5

[quote]rockosolido wrote:
So, don’t really post here much but I do a ton of reading trying to soak up what I can. Long story short, I extended a cut phase for far too long and now I’ve leveled off. I’m not willing to drop my calories, carbs or fats any lower than I have as I’m already hitting a wall later into the day and have lost a little bit of muscle. So, new plan; clean bulk for a couple months and re-shock my system with a new cut around April.

Biggest limiting factor is the gym I belong to doesn’t have the best hours. Mon-Thur is fine, but they close down at 9:00 on Fridays and 7:00 on weekends. Through the week, I get off work at 9:30 and 7:00 on weekends. So, yeah…throws a wrench into things.

Mon
AM: Chest/Back [main push/pulls]
PM: Chest/Back [aux movements; flies, lat work, etc]
(antagonist pairings)

Tue
AM: Squat/Dead variations
PM: Curls, extensions, etc

Wed
Cardio

Thur
AM: Shoulders [presses/pulls]
PM: Shoulders [raises/rotator cuff stretching]

Fri
AM: Bicep/Tricep
(mechanical drop sets]

Sat
Cardio

Sun
Off

As a guideline, heavier taxing movements are preformed in the mornings with lighter weight and higher reps at night. Depending on how I’m feeling, I may include one more “big” movement during night sessions, but generally I plan on keeping nights reserved for isolation and auxiliary movements. There would be a minimum of 8 hours between work outs, strict supplementation and diet protocols and of course 8 hours of sleep a night.

Ideally I’d just join a gym with better hours but the money is right with this place. Anyhow, any advice you guys could swing my way would be great in regards to general structure, over or under-training or anything else.
[/quote]

Your supplementation sounds great , but i would change your training log just a little bit .
as far as you training chest twice a day , one a week , change it ! Training it twice a day isnt even as close as effective as twice a week because doing it twice a week makes sure there is enough sufficiant rest in between you gruly 45 min w/o .

Now the main reason why people workout twice a day is because they can benifit off the very limited 2 spikes of testostrone through the day ,so lift heavy ,train big muscles on big days and make the most out of it !

Chest -morning
lats - Afternoon

Legs -morning
shoulders-afternoon

wed - rest

thurday - chest
afternoon - lats

friday -legs and low back

sat - shoulders

sun - full body -light

This is a program i found worked for me 100% with full recovery !
Hope i could help !

6

IMO I think the best way when working out two times a day is using complement exercises in AM/PM. So Chest morn then triceps PM, AM Back/PM biceps, AM Legs/PM Hamstrings, AM shoulders/ PM ?!?(whatever you want i guess calves more shoulders or whatver)

7

good way of putting it

8

Thanks for the input! I thought I posted again but apparently it didn’t go through. I’m far from a beginner but even further from being anything close to an expert, but its always good to get feedback from people that know what they’re talking about.

To James; I’m really just looking to shake the routine up I’ve been running for several months now. That combined with switching focus from cutting to bulking should be what I need, I’d think. Few months down the road after my body has gotten used to the extra calories and carbs, throw it a curve ball and go back into a cut to prepare for summer. I’ll have to recalculate my macro breakdowns but that’s no big deal. I’ve been working chest twice a week rather than twice a day, thinking its something I should stick with or change gears?

To optheta; baring in mind my gym’s hours and my work hours dictating my routine, wouldn’t that be placing a lot of demand on my arms? It seems like I wouldn’t be able to have more than a day’s rest between some form of arm work, and that’s just about the only part of my body where muscle soreness lasts a day or more depending how hard I hit them. Still, its been a while since I did a tricep/chest and back/biceps split and I was giving it some thought myself.

Thanks again guys!

9

You’d be better off training once a day and “bulking” for two years not two months IMO