Benefits from Squatting Twice a Day

Training Powerlifting
41

[quote]Stronghold wrote:
I’d love to have the time and recovery resources to train twice a day.

Obviously you just can’t double your normal training loads and volumes when doing this, but definitely something I’d like to try for a month or so.[/quote]

Exactly.

I probably wouldn’t run this any longer than 6 weeks or more frequently than 3 days a week and would pay attention to how I felt. I would also make sure I incurred the greatest total training volume in weeks 3-4 with a taper weeks 5 and 6. If it is managed correctly it may be a good way to take a quick leap forward.

2X a year we do a 6 week Russian front squat cycle where we front squat 3 times a week. It is very demanding and I always get complaints when I email one of these cycles to the college guys but we drop our total training volume on deadlift and bench significantly during that period and it just about always gives squatting a jump start and a lot of times upper body strength comes up too because of the rest combined with the metabolic effect of that kind of training load.

You just can’t be a dumbass about stuff like this.

42

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

it was heavy loads and i feel so fuckin retarted for doing it i was forced cause i had to go to the gym so my brother could squat since he did powerlifting that day and i did the same heavy loads so the day after that i wasnt really sore i felt slow tho then the day after that which is today i woke up WIERDLY SORE i felt like shit i didnt even go to fuckin school and i woke up at 3 from 6 30 in the morning yea i feel like shit :/[/quote]

i rest my case.[/quote]

hey i took a contrast shower cause i thought it would help and i squatted even heavier today then monday since he told me to up in weight from monday and i still did it that contrast shower helped out :smiley: but i really wish i didnt miss school cause of that shit lmao
[/quote]

i read all your posts in the voice of a 3rd grader hopped up on mountain dew and birthday cake.

you have got to learn how to use punctuation if you want to be taken seriously.[/quote]

Im sorry im not a nerd like you and care how i write. [/quote]

i don’t have an anime robot as my avatar.

43

[quote]Hanley wrote:
Jesus Christ… how narrow minded are all you people???

Why;

  1. are you assuming he’s killing himself in both sessions
  2. dismissing something that’s proven to be brutally effective for size and strength (hello Bulgaria)

If it’s the first time you’ve ever done it, don’t worry aobut it. I ran week 1 day 3 and 4 of the Smolov base meso cycle on the same day a couple of weeks back and was fine after.

if you’ve loads of time to train and recover, and manage the load effectively, squatting 2x per day could do amazing things for your squat.[/quote]

yes but bulgaria’s athletes have a high work capacity compared to most other athletes. I read louie’s articles and he works up the the stress load. As for Smolov I do not know what that is. Maybe you can fill me in?

44

[quote]jeminz92 wrote:
Benefits from squatting 2x a day or useless ? [/quote]

Like hanley said do it for a while and it won’t hurt. I remeber some guy in this forum(i can remeber who) but he metioned how they would train hard and frequently for a month or so with not so much good food for a good amount of time away from their families and would “overtrain” but once home they would eat like crazy. That was their cycle.

45

[quote]CGspot wrote:

[quote]milktruck wrote:
I just did a 2 week spurt of 2 a days, 4 days a week. I squatted twice in one day. I deadlifted twice and squatted once in one day. I ate A TON of rice, beans, and protein and “pulsed” with quadruple cheeseburgers made from 2 dollar menu double cheeseburgers.

Then I took a week off, had a half ass week of exercising around the holidays, and I just started back in the gym today.

I generally used 70-80% of my max, all sets of 2-6. No failure. Explosive, “perfect” reps. Total volume of squats was generally between 15 and 30 reps per workout. Sometimes I threw in some light leg presses as a finisher, usually did 3 sets of calf raises.

I am going back into 5/3/1 after this little period where I had excess time/energy/drive/calories. So far, my overhead press went from 135 for 6 to 135 for 11. I really cant imagine my other lifts not following suit. Yea, Im not a powerlifter but my newbie gains are long gone, and if you believe the one rep max calculator my max OHP went up ~25 lbs to what my bodyweight was preholiday, but Im up about 6-8 lbs (and feel leaner) so still chasing that bodyweight OHP lol.

The only downside was taking the week off afterwards is such a drastically different lifestyle, and I really wanted to lift even though I knew I would push my nervous system over the edge if I went on.

So, dont have a cow. You squatted twice in a day. Youll be fine.[/quote]

I’ve been thinking about doing 5/3/1 twice a day. Something like having the big lift in the morning with a few accessorys. Then the big lift again at night with a BBB style. Something like 5x10 real light and a few more accessorys.

This thread was interesting to me b/c i’ve never lifted twice a day before(i’m finishing my last semester of college now and this is my last time to do it before i work 9-5).

Anyone have any ideas for this or comments on how it might play out? I’ll obviously be tracking my food and eating a shit ton more.

not trying to be a thread theif but…
[/quote]

for the 5/3/1 would you still do 5 sets cause I have a hard time recovering from high volume sets like 5 sets of db presses. I would recover better doing 2 excercises for 3 sets for chest. what do you mean by BBB.

46

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

it was heavy loads and i feel so fuckin retarted for doing it i was forced cause i had to go to the gym so my brother could squat since he did powerlifting that day and i did the same heavy loads so the day after that i wasnt really sore i felt slow tho then the day after that which is today i woke up WIERDLY SORE i felt like shit i didnt even go to fuckin school and i woke up at 3 from 6 30 in the morning yea i feel like shit :/[/quote]

i rest my case.[/quote]

hey i took a contrast shower cause i thought it would help and i squatted even heavier today then monday since he told me to up in weight from monday and i still did it that contrast shower helped out :smiley: but i really wish i didnt miss school cause of that shit lmao
[/quote]

i read all your posts in the voice of a 3rd grader hopped up on mountain dew and birthday cake.

you have got to learn how to use punctuation if you want to be taken seriously.[/quote]

Im sorry im not a nerd like you and care how i write. [/quote]

i don’t have an anime robot as my avatar.
[/quote]

Its Digimon one of the best shows EVAR , your still a nerd and have no balls to squat twice in a day you twat NO BALLS.

47

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

it was heavy loads and i feel so fuckin retarted for doing it i was forced cause i had to go to the gym so my brother could squat since he did powerlifting that day and i did the same heavy loads so the day after that i wasnt really sore i felt slow tho then the day after that which is today i woke up WIERDLY SORE i felt like shit i didnt even go to fuckin school and i woke up at 3 from 6 30 in the morning yea i feel like shit :/[/quote]

i rest my case.[/quote]

hey i took a contrast shower cause i thought it would help and i squatted even heavier today then monday since he told me to up in weight from monday and i still did it that contrast shower helped out :smiley: but i really wish i didnt miss school cause of that shit lmao
[/quote]

i read all your posts in the voice of a 3rd grader hopped up on mountain dew and birthday cake.

you have got to learn how to use punctuation if you want to be taken seriously.[/quote]

Im sorry im not a nerd like you and care how i write. [/quote]

i don’t have an anime robot as my avatar.
[/quote]

Its Digimon one of the best shows EVAR , your still a nerd and have no balls to squat twice in a day you twat NO BALLS.
[/quote]

so let’s recap:

you said:

and also

and don’t forget

yet i’m the one with no balls. all you’ve done is bitch, and now you think you’re something special because you squatted twice in one day.

whatever man.

48

[quote]motherofpearl wrote:

[quote]Hanley wrote:
Jesus Christ… how narrow minded are all you people???

Why;

  1. are you assuming he’s killing himself in both sessions
  2. dismissing something that’s proven to be brutally effective for size and strength (hello Bulgaria)

If it’s the first time you’ve ever done it, don’t worry aobut it. I ran week 1 day 3 and 4 of the Smolov base meso cycle on the same day a couple of weeks back and was fine after.

if you’ve loads of time to train and recover, and manage the load effectively, squatting 2x per day could do amazing things for your squat.[/quote]

yes but bulgaria’s athletes have a high work capacity compared to most other athletes. I read louie’s articles and he works up the the stress load. As for Smolov I do not know what that is. Maybe you can fill me in?[/quote]

Smolov thread:

49

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

[quote]WormwoodTheory wrote:

[quote]jeminz92 wrote:

it was heavy loads and i feel so fuckin retarted for doing it i was forced cause i had to go to the gym so my brother could squat since he did powerlifting that day and i did the same heavy loads so the day after that i wasnt really sore i felt slow tho then the day after that which is today i woke up WIERDLY SORE i felt like shit i didnt even go to fuckin school and i woke up at 3 from 6 30 in the morning yea i feel like shit :/[/quote]

i rest my case.[/quote]

hey i took a contrast shower cause i thought it would help and i squatted even heavier today then monday since he told me to up in weight from monday and i still did it that contrast shower helped out :smiley: but i really wish i didnt miss school cause of that shit lmao
[/quote]

i read all your posts in the voice of a 3rd grader hopped up on mountain dew and birthday cake.

you have got to learn how to use punctuation if you want to be taken seriously.[/quote]

Im sorry im not a nerd like you and care how i write. [/quote]

i don’t have an anime robot as my avatar.
[/quote]

Its Digimon one of the best shows EVAR , your still a nerd and have no balls to squat twice in a day you twat NO BALLS.
[/quote]

so let’s recap:

you said:

and also

and don’t forget

yet i’m the one with no balls. all you’ve done is bitch, and now you think you’re something special because you squatted twice in one day.

whatever man.
[/quote]
at least ive done it so shutup you inbred

50

[quote]motherofpearl wrote:

[quote]CGspot wrote:

[quote]milktruck wrote:
I just did a 2 week spurt of 2 a days, 4 days a week. I squatted twice in one day. I deadlifted twice and squatted once in one day. I ate A TON of rice, beans, and protein and “pulsed” with quadruple cheeseburgers made from 2 dollar menu double cheeseburgers.

Then I took a week off, had a half ass week of exercising around the holidays, and I just started back in the gym today.

I generally used 70-80% of my max, all sets of 2-6. No failure. Explosive, “perfect” reps. Total volume of squats was generally between 15 and 30 reps per workout. Sometimes I threw in some light leg presses as a finisher, usually did 3 sets of calf raises.

I am going back into 5/3/1 after this little period where I had excess time/energy/drive/calories. So far, my overhead press went from 135 for 6 to 135 for 11. I really cant imagine my other lifts not following suit. Yea, Im not a powerlifter but my newbie gains are long gone, and if you believe the one rep max calculator my max OHP went up ~25 lbs to what my bodyweight was preholiday, but Im up about 6-8 lbs (and feel leaner) so still chasing that bodyweight OHP lol.

The only downside was taking the week off afterwards is such a drastically different lifestyle, and I really wanted to lift even though I knew I would push my nervous system over the edge if I went on.

So, dont have a cow. You squatted twice in a day. Youll be fine.[/quote]

I’ve been thinking about doing 5/3/1 twice a day. Something like having the big lift in the morning with a few accessorys. Then the big lift again at night with a BBB style. Something like 5x10 real light and a few more accessorys.

This thread was interesting to me b/c i’ve never lifted twice a day before(i’m finishing my last semester of college now and this is my last time to do it before i work 9-5).

Anyone have any ideas for this or comments on how it might play out? I’ll obviously be tracking my food and eating a shit ton more.

not trying to be a thread theif but…
[/quote]

for the 5/3/1 would you still do 5 sets cause I have a hard time recovering from high volume sets like 5 sets of db presses. I would recover better doing 2 excercises for 3 sets for chest. what do you mean by BBB.[/quote]

Boring But Big. It’s from the 5/3/1 book. it’s 5x10 of the main lift with about 50% of your max. So basically I would the 5/3/1 template with the major lift and then some light accessory work (probably just 2 movements for 3 sets each like you said) and then come back in the afternoon with 5x10 on the same big lift. Finishing the second session with a little more accessory.

51

Here’s an interview with American Weightlifting coach John Broz which you may find interesting. He has his lifter squat twice a day every day, except sunday, when they squat once. John was coached by Antonio Krastev, who snatched 216kg.

52

[quote]jeminz92 wrote:
at least ive done it so shutup you inbred[/quote]

This is why we don’t argue with idiots.

53

[quote]Altair wrote:

[quote]jeminz92 wrote:
at least ive done it so shutup you inbred[/quote]

This is why we don’t argue with idiots.[/quote]

54

I personally find it mentally draining to squat heavy three times week, and I think that squatting 2x/day would probably make me cut squats to one day a week(maybe two, but doubtful).

55

[quote]silkyhorse wrote:
I personally find it mentally draining to squat heavy three times week, and I think that squatting 2x/day would probably make me cut squats to one day a week(maybe two, but doubtful).[/quote]

I squatted twice yesterday again when i woke up i felt thicker in the mid section dont no why but i just did

56

[quote]600lb Gorilla wrote:
Here’s an interview with American Weightlifting coach John Broz which you may find interesting. He has his lifter squat twice a day every day, except sunday, when they squat once. John was coached by Antonio Krastev, who snatched 216kg.

[/quote]

OMFG hahahahaha I lol’d my ass off about 5 seconds into that interview. I know the guy who filmed it, he trains in the same gym I do in Dublin, Ireland. Small world.

57

I don’t even believe this kid lifts weights.

58

[quote]voodoo chile wrote:
I don’t even believe this kid lifts weights. [/quote]
its your belief and I force my self to squat heavy 3x a week cause thats the only way ill get stronger in my opinion and im young so why not?

59

Who were also juiced to the damn gills. The training methodology of people on anabolics will not be applicable to people not on. [/quote]

That’s a fair statement, or at least an “unknown” factor at best.

Twice a day, if done correctly “could” help if you are addressing a problem. Ie: form. Don’t waste your lifting time on form, which would extend your gym session to 3+ hours, if you are working on your weights. You’d be there so long that you’d need to bring a lunch box and eat part way through. And then throw it up. (which I’ve done, and it’s not that bad). So if you need to work on two different aspects of one movement, go for it. Just do it smart, and split it up.

I think everyone here is talking about purely powerlifting moves? I know my body-building buddies would often pre-exhaust a muscle or muscle group in the morning, so that they could isolate something later, or hit something specifically related. But they don’t really repeat the exact move, which is what I think we are all talking about. Quite frankly they are a little weird.

Anyway. My 34 year old 2 cents on the topic. !

60

[quote]600lb Gorilla wrote:
Here’s an interview with American Weightlifting coach John Broz which you may find interesting. He has his lifter squat twice a day every day, except sunday, when they squat once. John was coached by Antonio Krastev, who snatched 216kg.

I thought the most impressive part of that video was the numbers being thrown around. That guy squatted 616? Presumably to olympic depth and he weighs, what? 200, 220? The 19 year old that front squatted 450? That’s freakin strong, man.