starting with that I got a new job in the fitness company where I usually train. That being said, we’re aloud to go and workout during our shifts.
Usually I train in the morning (mo, we, fr.)
Now I wonder if I should train 2x on my tdays.
Glenn Pendlay wrote a good article where he mentioned it a bit;
I thought of the usual str. training in the morning and then during the day, take an extra session for perfecting form/hypertrophy/assistant.
Do anyone have done something similiar?
How about calories, what should I expect to get extra? (Although that depends on volume/intensity, body and all that crap)
What kind of a program are you running at the moment? Depending on the intensity with which you train, simply adding more volume at another point in the day might be counterproductive. What about doing the hypertrophy/technical/assistance work on your current off days?
Running Starting Strength. At least the routine, not that “drink a gallon of milk per day” stuff
Anyway, of course I could make it on off days, but I think recovery might be to important. Furthermore I read something about working out twice a day and the benefits of the metabolic rate fires/hgh and that kind of stuff.
It’s a highly individual thing. I grew up in a sport that required twice-a-day training, but that was in part training very different metabolic systems. Strength training is, as you mention, something that requires a different recovery protocol. If you have the luxury of trying it out for a while, go for it and see how you feel. If you feel really beat up the day after a two-a-day and can’t recover in time for your next workout, it’s counterproductive. But it could also work. Nevertheless, I’d also try out a variety of things – training six days a week, for example – as a means of going after your goals.
[quote]kgildner wrote:
It’s a highly individual thing. I grew up in a sport that required twice-a-day training, but that was in part training very different metabolic systems. Strength training is, as you mention, something that requires a different recovery protocol. If you have the luxury of trying it out for a while, go for it and see how you feel. If you feel really beat up the day after a two-a-day and can’t recover in time for your next workout, it’s counterproductive. But it could also work. Nevertheless, I’d also try out a variety of things – training six days a week, for example – as a means of going after your goals.[/quote]
True that. My recovery is pretty good, so that might work out. I think I’ll give it a try.
Any suggestions about calorie intake? Due to the first workout of the day, the metabolic system is already firing a lot. Do I need to expect an even higher calorie usage the a normal workout session?
In the end I slowly need to step into it as well, but perhaps you have experience in this area as well?
I’ve been doing a 2 a day sort of routine for the past few months or so. Every weekday in the morning, I do pullup and dip supersets. I get at least 30 reps in each usually (i’ve been playing around with loading and rep schemes here but its beside the point). I do other free weight sessions in the evenings: mon, tues, thurs, sat. 9 workouts per week
I’ve found it to be a great way to practice bw exercises that I wasn’t very good at. I started doing this to improve form and ROM for both (safely going deeper on the dips, getting my chest to the bar on pullups, speed in general), and I had no recovery problems except sore elbow from chinups, but I switched over to neutral grip pullups. Shoulders feel great
[quote]Facepalm_Death wrote:
I’ve been doing a 2 a day sort of routine for the past few months or so. Every weekday in the morning, I do pullup and dip supersets. I get at least 30 reps in each usually (i’ve been playing around with loading and rep schemes here but its beside the point). I do other free weight sessions in the evenings: mon, tues, thurs, sat. 9 workouts per week
I’ve found it to be a great way to practice bw exercises that I wasn’t very good at. I started doing this to improve form and ROM for both (safely going deeper on the dips, getting my chest to the bar on pullups, speed in general), and I had no recovery problems except sore elbow from chinups, but I switched over to neutral grip pullups. Shoulders feel great[/quote]
Exactly, I see so many benefits in it. Working on form, speed, mass. As long as it doesn’t hinder your goals. Isn’t that true?
[quote]Facepalm_Death wrote:
I’ve been doing a 2 a day sort of routine for the past few months or so. Every weekday in the morning, I do pullup and dip supersets. I get at least 30 reps in each usually (i’ve been playing around with loading and rep schemes here but its beside the point). I do other free weight sessions in the evenings: mon, tues, thurs, sat. 9 workouts per week
I’ve found it to be a great way to practice bw exercises that I wasn’t very good at. I started doing this to improve form and ROM for both (safely going deeper on the dips, getting my chest to the bar on pullups, speed in general), and I had no recovery problems except sore elbow from chinups, but I switched over to neutral grip pullups. Shoulders feel great[/quote]
Exactly, I see so many benefits in it. Working on form, speed, mass. As long as it doesn’t hinder your goals. Isn’t that true? :-)[/quote]
Yes but it all depends on your goals; I can’t be sure if following a different approach for the past few months would have worked better for some other purpose, i.e. made me bigger but still shitty at pullups and dips.
In any case, what specifically did you have in mind for a 2x a day routine?
[quote]Facepalm_Death wrote:
I’ve been doing a 2 a day sort of routine for the past few months or so. Every weekday in the morning, I do pullup and dip supersets. I get at least 30 reps in each usually (i’ve been playing around with loading and rep schemes here but its beside the point). I do other free weight sessions in the evenings: mon, tues, thurs, sat. 9 workouts per week
I’ve found it to be a great way to practice bw exercises that I wasn’t very good at. I started doing this to improve form and ROM for both (safely going deeper on the dips, getting my chest to the bar on pullups, speed in general), and I had no recovery problems except sore elbow from chinups, but I switched over to neutral grip pullups. Shoulders feel great[/quote]
Exactly, I see so many benefits in it. Working on form, speed, mass. As long as it doesn’t hinder your goals. Isn’t that true? :-)[/quote]
Yes but it all depends on your goals; I can’t be sure if following a different approach for the past few months would have worked better for some other purpose, i.e. made me bigger but still shitty at pullups and dips.
In any case, what specifically did you have in mind for a 2x a day routine?[/quote]
I thought of getting some Hypertrophy involved on the second workout. I have an extremely flat chest and after couple of month SS, it didn’t really show up after all.
So more focused on the upper body. Shoulder/Lat/chest.
True that. My recovery is pretty good, so that might work out. I think I’ll give it a try.
Any suggestions about calorie intake? Due to the first workout of the day, the metabolic system is already firing a lot. Do I need to expect an even higher calorie usage the a normal workout session?
In the end I slowly need to step into it as well, but perhaps you have experience in this area as well?[/quote]
Eat a shit ton on your two-a-day days.
Really. I remember how ravenous I was when I was 18 and training for my sport twice a day. And I was struggling to keep on weight in the on-season. I’m not sure with what kind of intensity you intend on doing your second session, but I can imagine that your caloric need would be very, very high on this day and on the day afterwards. Remember that food is recovery.
But seriously, you’re quite young, yes? Now’s the time to experiment with things like this. Just don’t push yourself to the point where you get injured.
As a side note, I think a lot of people wish they’d be in the situation in which you currently find yourself: a relatively flexible work schedule and the ability to train when and how much they want. Take (smart) advantage of it!
True that. My recovery is pretty good, so that might work out. I think I’ll give it a try.
Any suggestions about calorie intake? Due to the first workout of the day, the metabolic system is already firing a lot. Do I need to expect an even higher calorie usage the a normal workout session?
In the end I slowly need to step into it as well, but perhaps you have experience in this area as well?[/quote]
Eat a shit ton on your two-a-day days.
Really. I remember how ravenous I was when I was 18 and training for my sport twice a day. And I was struggling to keep on weight in the on-season. I’m not sure with what kind of intensity you intend on doing your second session, but I can imagine that your caloric need would be very, very high on this day and on the day afterwards. Remember that food is recovery.
But seriously, you’re quite young, yes? Now’s the time to experiment with things like this. Just don’t push yourself to the point where you get injured.
[/quote]
I’m currently 25. So think I still can push myself a bit
Yeah, I already eat a lot on my workout days and still have struggle with putting on some weight. The second workout would just look something like Lat Pulldowns, DB Press and DB Flies. Those 3 in the 3x10-12 range.
[quote]kgildner wrote:
As a side note, I think a lot of people wish they’d be in the situation in which you currently find yourself: a relatively flexible work schedule and the ability to train when and how much they want. Take (smart) advantage of it![/quote]
Oh yeah, I’m super glad of this advantage and I want to use this opportunity as well as I can!
