Currently have a LOT of free time and I’m looking to pack on some serious muscle in the next 6 months. I’ve been in the gym for about 2 months now after a long hiatus and I’m on PPL x Arnold 6 days a week.
My question is this, lets take a day - Shoulder x Arms. Is there any physiological reason why it wouldn’t be better for me to split the Shoulders and Arms into two seperate gym sessions throughout the day? I haven’t tried it yet but theoretically I’ll be more recovered and be able to train with higher intensity for each workout.
I saw the absolute best growth of my life for shoulder pressing (going from a 200lb keg press to 250, and hitting an all time PR of 5x241 and 1x266 on the axle press) when I split my training into 2x a day. I effectively took a 5/3/1 workout and split the main work from the supplemental/assistance work. That way, I could REALLY focus on the main work, take a long break, come back and REALLY focus on the supplemental and assistance work.
However, the REAL cheat code? With all that extra downtime, I was EATING so much more than before. I would have effectively 3 meals between those two workouts, and many other meals through the day. Because we don’t grow in the gym: we grow OUTSIDE the gym.
I agree with everything above. I think the key is not using the additional session to double your volume - that’s how we screw this up.
I also like two a days because of what it takes away - you’re not out screwing around staying up all night drinking or other derailers, because you’ve built a lifestyle around the gym.
Your muscles may be more recovered, allowing for more intensity, but tendons, ligaments, and joints often require more time. The added stress may cause issues that usually take longer to recover from (overuse injuries, chronic issues).