DOUBLE SPLIT(2x day training am/pm)

[luki7788]

I'm curious about your experiences on this subject - mainly of course I'm interested in the practice of big and advanced dudes:
1. in what period did you try diet or offseason
2. what did your training split look like
3. what were the effects compared to the classic training once a day in the gym
4. how long have you been able to follow this training regimen
5. how did you adjust your diet to AM/PM workouts

and I am generally curious about your experiences - I think it will be an interesting topic for discussion and exchange of experiences.

 

[slesh]

I’ve never done it but I believe it is part of one of Milos’ protocols especially with Slin. Curious to hear other people’s experiences with this. I imagine food and gear need to be at mega high levels to avoid “overtraining” or becoming catabolic.

 

[Reno911]

I'm curious about your experiences on this subject - mainly of course I'm interested in the practice of big and advanced dudes:
1. in what period did you try diet or offseason

Summer blast/recomp. I was about 245 8% at the time.

2. what did your training split look like

Training 5x a week
AM session 35-40 min
PM session 35-40 min
High volume/short read

3. what were the effects compared to the classic training once a day in the gym

Very good. Felt nice and full from the training volume on Log

4. how long have you been able to follow this training regimen

3-4 weeks before I start feeling burnt out and feel the desire to go back to 1x per day. Can get hectic with my work schedule.

5. how did you adjust your diet to AM/PM workouts

See below

365 Pro
720 Carbs
50 Fat

Meal 1:
1c 100% egg whites
3 oz 98% skinnybeef.com
2c Ore Ida hashbrown potatoes

TRAIN #1

Meal 2: (post workout #1) 10 iu HumaLog
3 scoop whey ISO
70g Vitargo
10g creatine

30-45mins later ….

Meal 3:
5 oz chicken breast
2 toasted bagels


Meal 4:
4 oz 99% lean ground turkey
6 asparagus spears
1c basmati rice
6 oz sweet potato

Meal 5:
4 oz 99% lean ground turkey
12 oz sweet potato
½ med banana)
4 asparagus spears or 1c chopped broccoli


5 iu Humalog pretraining

TRAIN


Intraworkout
40 g amino acids
10g glutamine
75 g HBCD

RIGHT AFTER TRAINING

10 iu Humalog added


Meal 6:
2 scoops whey isolate 56 155 3
3c Quaker oatmeal square cereal
½ med banana
10g creatine


Meal 7:
2 whole omega3 egg
2c 100% egg whites
1c spinach (can add onions, mushrooms for omelet)
8 asparagus spears 60 45 10
3 slice wheat toast

 

[Worldsfastestfatty]

Have been training "2 a days" for around 3 years however hypertrophy/bodybuilding has not been the goal - I could however see an advantage of breaking a PPL into 2 halfs to give slightly more intensity at a given volume being slightly effective for bodybuilding purposes however for hypertrophic response response there's always the maximum recoverable volume and once you exceed this you're at best wasting your time and at worst going backwards.

I use 2 a days to develop skill-based movements - sprinting, Olympic lifting, endurance etc typically I perform cardio or olympic lifting in the morning and powerlifting/resistance training in the evening.

It takes very careful programming to prevent workouts impeding each other and it took around 12 months for me to full adapt to the workload.

As I consider progressing from athletics towards bodybuilding I will probably look to move more towards a standard pprlr type program with some morning cardio but not everyday.

 

[headtrainer]

I'm curious about your experiences on this subject - mainly of course I'm interested in the practice of big and advanced dudes:
1. in what period did you try diet or offseason
2. what did your training split look like
3. what were the effects compared to the classic training once a day in the gym
4. how long have you been able to follow this training regimen
5. how did you adjust your diet to AM/PM workouts

and I am generally curious about your experiences - I think it will be an interesting topic for discussion and exchange of experiences.

I tried training twice a day for 3 months and ended up over-trained both physically and mentally. 4-5 daily training sessions per week is optimal in my experience.

 

[headtrainer]

I’ve never done it but I believe it is part of one of Milos’ protocols especially with Slin. Curious to hear other people’s experiences with this. I imagine food and gear need to be at mega high levels to avoid “overtraining” or becoming catabolic.

I tried twice a day training and I learned more isn’t always better. I lost strength and flattened out. When I added more calories and anabolics into the equation, it just stressed my system out even more—resulting in becoming massively over-trained. Rest and recovery is often an over- looked component to being a successful bodybuilder over the long haul.

 

[bbxtreme]

I’ve never done it but I believe it is part of one of Milos’ protocols especially with Slin. Curious to hear other people’s experiences with this. I imagine food and gear need to be at mega high levels to avoid “overtraining” or becoming catabolic.

He does selectively and at set time periods with insulin and carbs. It’s not standard by any means unless he’s changed since I worked with him.

For me it led to over training after about 4-5 weeks. I think it has its place if worked in strategically with HGH, Slin and Carbs, but not something I could sustain long term at an advance level.

In my days of carrying more weight I did it more because I loved being in the gym more than anything.

 

[SouthernMuscle]

It was about 10yrs ago and it only happened because my work situation allowed it, will give all the info i can remember

I'm curious about your experiences on this subject - mainly of course I'm interested in the practice of big and advanced dudes:
1. in what period did you try diet or offseason

offseason

2. what did your training split look like

morning- cardio and a smaller bodypart (biceps, triceps, calves, abs, sometimes shoulders)
evening- one larger muscle group (chest, back, quads, hams, sometimes shoulders)

3. what were the effects compared to the classic training once a day in the gym

i gained a lot of size, diet wasn’t quite as dialed in as it is now, could have been leaner

4. how long have you been able to follow this training regimen

i think i did this for at least 6mo

5. how did you adjust your diet to AM/PM workouts

wasn’t really doing intra, just ate normally w more carbs and whey iso around workout windows

and I am generally curious about your experiences - I think it will be an interesting topic for discussion and exchange of experiences.

if i was able to, i would do it again.

 

[nothuman]

Anytime I tried this in the past, I couldn’t make it past 3 days the first week. My body was just pleading with me to stay home for the evening session.

 

[Tomgrass]

I'm curious about your experiences on this subject - mainly of course I'm interested in the practice of big and advanced dudes:
1. in what period did you try diet or offseason
2. what did your training split look like
3. what were the effects compared to the classic training once a day in the gym
4. how long have you been able to follow this training regimen
5. how did you adjust your diet to AM/PM workouts

and I am generally curious about your experiences - I think it will be an interesting topic for discussion and exchange of experiences.

Luki this is AM PM training for contest prep

https://www.professionalmuscle.com/forums/index.php?threads/dieting-and-getting-ready-for-competition.1157/

 

[Sec-Training]

back in the day i follow Michael Liberatore training
he trained every body part 2 times a week. but in 3 days

monday morning chest

 

[Sec-Training]

back in the day, i followed Michael Liberatore's training
he trained every body part 2 times a week. but in 3 days I tried it but I did my own split.
it gave me alot of rest time. i needed that because of my work.

ifbb pro-Juan Morel did this all the time 365 days. only rest 1 day a week
you can do it. but not sure you will get any bigger muscles, he hit a wall himself he did high volume and shitty training form

Monday: chest/triceps and back/biceps

Wednesday: legs and chest/biceps

Friday: back/hamstring and thighs/ shoulders

 

[pins]

I tried that about 10 years ago and I overtrained badly

 

[primobolan]

I trained twice per day during my late teen years using Leo Costa's Big Beyond Belief program which i loved. If I was educated enough back then on the nutritional and caloric requirement side of it, it would have been very productive. These were very short high intensity sessions with low volume, high frequency. I progressed for about 6 weeks and sputtered out, again food was the lacking factor.