So, I’m on 2 week holiday in Turkey and this was supposed to be a break from the gym. However, the gym at the hotel here is not too bad, so I’ve decided to get 2 40 min training sessions in per day. This is the first time I’ve ever tried this, and I’m currently 4 days in this is the plan I’ve devised:
Mon AM Chest (bench press, machine incline press, flat flye and inc flye)
PM Shoulders (OHP, lateral raise, front raise, bent over raise)
TUE AM Back (dead lift, cable row, shrugs, pull down)
PM Arms (curls, skull crusher, cable cur, push down, pullover)
WE’D AM Legs (lunge, leg extension, leg curl, calf raise)
PM Abs etc
THU AM Chest
PM Shoulders
FRI AM Back
PM Arms
SAT AM Legs
PM Abs etc
Most exercises are 5sets of 10.
This is definitely overtraining, LOL. But in my defence:
- I’m at an ‘all inclusive’ hotel, so can eat very well ie a dozen eggs for breakfast type of thing. Also, all I’m doing is sunbathing and dozing and the occasional walk
- I read a polquin article on here saying he’d recommend a twice a day 2 week training plan that involved deliberate overtraining followed by a week off
- this is kind of an experiment for me to see how my body handles the volume.
Right now I feel very pumped and feel I’ve already put in a pound or two, but no way of currently measuring that.
I’m 32 years old, and been seriously training for 3.5 years.
I’d be interested to hear anyone’s thoughts, views, etc as I think the twice a day training concept is quite an interesting one.
monday
AM front squat
PM deadlift
tuesday
AM overheadpress
PM chinups
wed
AM benchpress
PM rows
thurs
AM OHP
PM bench
fri
AM snatch
PM clean and jerk
sat
overheadpress
front squat
this is my program. i typically do 50 reps per session at around 70-80%. ive been doing this for the past couple of months with no deload so you can definitely do it indefinitely. im concentrating specifically on my pressing strength for strongman which is the reason for the ohp coming up so often.
the way i see it, the more often you stimulate a muscle the bigger,stronger and faster its gonna get. so your training program is not weird, just unorthodox. keep training like that and see how your body responds. if you cant keep up with the workload eat more calories. ive put on 40pounds on the ohp in the last 2 months which is freaking awesome and gained around 5lbs in lean muscle.
Sounds like a pretty terrible way to spend vacation. It’s only two weeks and even on perfect programing and diet two weeks worth of muscle gain aren’t going to be a lot. It just doesn’t seem like a worthy way to occupy a whole lot of your vacation time, but that comes down to personal preference.
[quote]Mdgray82 wrote:
Sounds like a pretty terrible way to spend vacation. It’s only two weeks and even on perfect programing and diet two weeks worth of muscle gain aren’t going to be a lot. It just doesn’t seem like a worthy way to occupy a whole lot of your vacation time, but that comes down to personal preference.[/quote]
1hr and 20min a day is too much time? How so?
[quote]ryanbCXG wrote:
[quote]Mdgray82 wrote:
Sounds like a pretty terrible way to spend vacation. It’s only two weeks and even on perfect programing and diet two weeks worth of muscle gain aren’t going to be a lot. It just doesn’t seem like a worthy way to occupy a whole lot of your vacation time, but that comes down to personal preference.[/quote]
1hr and 20min a day is too much time? How so?[/quote]
It would be for me (while on vacation) and honestly it’s more the twice a day thing. Since each workout gets it’s own post workout meal and you have to shower after each one it add up to more time spent. I’d rather do it all in one longer session.
As I said it does come down to personal preference, but doesn’t seem like a worthy way to spend vacation.
[quote]Mdgray82 wrote:
[quote]ryanbCXG wrote:
[quote]Mdgray82 wrote:
Sounds like a pretty terrible way to spend vacation. It’s only two weeks and even on perfect programing and diet two weeks worth of muscle gain aren’t going to be a lot. It just doesn’t seem like a worthy way to occupy a whole lot of your vacation time, but that comes down to personal preference.[/quote]
1hr and 20min a day is too much time? How so?[/quote]
It would be for me (while on vacation) and honestly it’s more the twice a day thing. Since each workout gets it’s own post workout meal and you have to shower after each one it add up to more time spent. I’d rather do it all in one longer session.
As I said it does come down to personal preference, but doesn’t seem like a worthy way to spend vacation.[/quote]
1st before breakfast second before dinner there is pwo meal showering go swimming you shower after that anyways. I mean you can only lay around so much. Or at least I can
[quote]Mdgray82 wrote:
[quote]ryanbCXG wrote:
[quote]Mdgray82 wrote:
Sounds like a pretty terrible way to spend vacation. It’s only two weeks and even on perfect programing and diet two weeks worth of muscle gain aren’t going to be a lot. It just doesn’t seem like a worthy way to occupy a whole lot of your vacation time, but that comes down to personal preference.[/quote]
1hr and 20min a day is too much time? How so?[/quote]
It would be for me (while on vacation) and honestly it’s more the twice a day thing. Since each workout gets it’s own post workout meal and you have to shower after each one it add up to more time spent. I’d rather do it all in one longer session.
As I said it does come down to personal preference, but doesn’t seem like a worthy way to spend vacation.[/quote]
I would agree, when I’m on holiday I just train whatever I want how I want to.
Gotta get dat pump for the pool plus the resort I was at in Turkey had 3 gyms so it’s always fun using equipment I have no access to.
I used to get all worked up about how to train while on vacation. I went to DR a couple years ago and trained twice in the week and frankly thought it was a waste, I almost feel the week rest would have done me better. Im going on vacation in a couple of weeks, Ill bring my bands and a kettlebell for light stuff but in the end a week from hard training is better for me in the long run.