Chris- What would be the minimum time between workouts you’d reccomend when doing two-a-days in Stage 2?
VCreed- This is probably going to come down to your personal schedule. Poliquin used to say that you should only wait something like 5-6 hours beween workouts, but 1) that’s not practical for people with jobs and 2) he liked to train the same bodyparts in both sessions, whereas we like the Arnold approach of training different muscle groups each session.
So in the end, I’d say it’s not that big of a deal, although you’d want to be fully recovered and refreshed before you did workout #2. Some may choose to train session #1 in the morning before work and session #2 after work. Another option, if your job/school allows it, is to train session #1 at lunch and session #2 in the evening. One could also train early morning and then at lunch, but that’s only about 5 hours or so rest between workouts. That may be okay for some, but I think that’s pushing it a little in terms of being refreshed and ready to go for session #2.
Is there any way to incorporate more ancillary work into the two-a-days? The reason I ask is that I definitely need to put on size “all over”, but my calves are lagging behind. I have always put on size quicker in my torso than anywhere else, and was hoping Mag-10 might be something that could help me bring the other parts I’m frustrated with (arms and calves) up to par. I was thinking a few sets of forearms in the PM sessions on Days A and C, and another day of calves somewhere besides Day B. Overall, the program looks great- I’m just wondering how I might be able to adjust it slightly to accomdate my goals without overdoing it. Thanks.
Chris, throughout do you recommend standard sets (weight kept the same for all sets of each exercise) or step loading (weight increased from set to set? Or does this depend on the difficulty of the first set? You wouldn’t recommend decreasing weights from set to set would you?
I would think that to do sets every two minutes, shooting for the same rep range, and always going to failure (like the program says) then one would have to decrease weights. Unless maybie im gentically f@cked I dont see how you can use the same weight going to failure for multiplke sets, and increasing weight seems even more unreachable. Just my 2 cents.
Jonathan- First keep in mind that each stage has different guidelines, for example, you only go to failure in Stage II, which also includes strip sets. Now, generally speaking, I’d say to shoot for getting the same amount of reps each set, even if you have to drop the weight as you progress. I’d rather you do that than rest for six minutes between sets or have to alter the tempo and form (i.e. speed up just so you can get the reps.) Then again, if you fall one rep short now and then, no big deal.
As a general rule, I’d rather see a person start heavy and then get lighter as the sets progress rather than going up in weight every set. I think it was either King or Alessi that just recently talked about this in an article and explained why this was the better method.
Thanks for the help Chris and Bob. I remember an old Poliquin article where he addresses this issue. I think like Bob mentions, the rest interval will probably determine the load selection, and at 2 minutes it will probably be weight decreased from set to set or maintain the same weight for all the sets unless the first set is light enought to allow step loading. But I think the first 2 would be better as we don’t want to ‘waste’ any sets or, like Chris said, rest about 6 mins and alter form.
If all sets are difficult (so that we don’t waste any through using too light a weight), do you recommend any warm up sets for any of the stages - I can’t remenber reading this in any of the articles? Thanks, Jonathan
Yes, do a general warm-up. Personally, I just do a few light reps of every exercise, one after another, then start the workout. Sometimes I run a little first too and do some stretching.
Nice one big guy. I’ll let everyone know how it goes. Jon
Chris I have been wondering if everyone will get optimum results using the rep ranges recommended in Stage II (from 5-10 reps/set). It seems I am mostly slow twitch fiber and get better results on programs w/8-15 reps/set.
Just curious. Thanks for all the advice! -LW
Chris-Since I work-out exclusively at home, I am unable to perform T-Bar rows, seated rows, and leg presses. In your opinion, what would be the best possible substitutions for these exercises?
LW- If you know what works best for you then apply your own rep ranges. Training age and fiber type do make a difference. You may want to check out my two part article called “The Ian King Cheat Sheets” where I talk about training age and rep ranges. Still, for most people we tried to choose what’s most likely their hypertrophy range.
Vcreed- barbell rows (to the belly and to the nipples) and one arm rows would work. Also, you can grap a bar loaded only on one end, straddle it with the empty end in a corner, and do T-bar rows that way. (Of course, it’s not a “T-bar” but it will work in a pinch.) To replace the leg presses just choose another free weight leg movement, barbell hack squats would work fine. Coach Davies describes these in his “Forgotten Squats” article. Hope this helps.