Lifting Twice A Day

Bigger Stronger Leaner Beginners
1

I’m going to start lifting twice a day and would like some input into my program. I usually train using different split routines and have always had good results with them. With that in mind i’m thinking of something like this:

Monday AM Chest, PM Triceps

Tue: Off/Cardio

Wed: AM Legs, PM Shoulders

Thu: Off/Cardio

Fri: AM Chest, PM Back

Sat: Off/Cardio

Sun: AM Legs, PM Shoulders

Sound ok? Any glaring mistakes? Basic at the moment, but I wanna make sure I get a good basis for the program before I start to think about reps/sets. I havent included biceps 'cause they seem to get big no matter what I do, although i’ll probably fit some reverse curls in at some stage of the week.

I’ve only got about a month where I have time to train like this so I wanna get the most out of it. I’m starting another thread in the nutrtion section about what I should do in that regard. Any tips would be appreciated.

2

http://www.T-Nation.com/readArticle.do?id=1666782

[quote]Coach Christian Thibaudeau wrote:
[…]

Now, twice-a-day sessions seem to be the Holy Grail, and in some cases they can be. However, it’s easy to abuse such a method. Many people will make the mistake of actually doubling their workload - doing two big sessions instead of two small ones. This is one of the fastest ways to stagnate.

Another classic mistake is to work on the same physiological facet in both sessions. To make the most out of twice-a-day sessions you should vary the type of demand you place on your body. I found that having a functional emphasis in the morning session and a structural emphasis in the evening session to be the best way to train.

A final mistake is to work different body parts on each of the two sessions of a same day. All it does is reduce the recovery time that each muscle group receives (each muscle’s turn comes back faster). Furthermore, since you only use a very low volume of work at each session, doing different body parts on each session will actually reduce the training effect.

So how can you make it work? If you respect the following guidelines you should benefit greatly from twice-a-day sessions:

  1. Train for no more than 30-40 minutes in the first session and no more than 20-30 minutes in the second.

  2. Train the same muscle in both daily sessions.

  3. Include more functional-oriented training in the first session of the day. This means heavier weights, more acceleration, or more complex exercises.

  4. Include more structural-oriented training in the second session of the day. This means more volume, less weight, and a slower tempo.

  5. Use a good post-workout drink like Surge Recovery after every session.

  6. Train each muscle only once a week. You can pair muscle groups and train four days per week or only work one muscle per day and train six days per week.

[…]
[/quote]

3

I suppose you are only lifting for back one day because, like nothing for biceps, it gets big all by itself?

How long have you been lifting?

I would use the month where you have time to train like this and train normally, or if you really want to train a double split, try this:

Mon a.m. - Chest, shoulders, tris.
Mon p.m. - Back, biceps, forearms.

Tue a.m. - Legs and calves.

Weds a.m. - Chest, shoulders, tris.
Weds p.m. - Back, biceps, forearms.

Thurs a.m. - Legs and calves.

Fri a.m. - Chest, shoulders, tris.
Fri p.m. - Back, biceps, forearms.

Sat a.m. - Legs and calves.

Since it is only for a month, you could get away with this much work. I still think that you should just train normally.