Training twice a day

[Shelby]

Anyone here doing it? Results? How does your split look? I think training twice could have some benefits, if done properly, and if nutrition was on point (especially if using insulin). Just looking for some real world feedback. Thanks

 

[Sesshomaru]

Anyone here doing it? Results? How does your split look? I think training twice could have some benefits, if done properly, and if nutrition was on point (especially if using insulin). Just looking for some real world feedback. Thanks

**broken link removed** article for a decent presentation on how to do this.

Its not written for people using, but if you are, you can keep this kind thing up for longer.

Ive never done it while on, but Ill share my experience anyway. In my sport, I have to train my entire body. So for a while I was doing full body workouts twice a day, 6 days a week. The key there is to have a heavy session and a technique/light session but to make sure that either session doesnt destroy you (i.e. you really dont want leave feeling ran yourself into the ground) because you need to feel pumped and energize for the next sessions.

When I did this, my metabolism felt very high and I slept like a baby. It would be very easy to put on weight during this type of phase. My body felt more sore than usual, so I had to make sure that I took extra steps toward speeding up recovery and doing extra warmup and preparation work to avoud injuries.

I would be conservative on the volume per session and gradually expand the sessions if you plan on doing this for any long period of time, otherwise overuse injuries will come very easily.

 

[Shelby]

Thanks Sessho. Are you a martial artist? I trained w/ some kickboxers in Thailand last year.. or at the same gym anyways. Those guys are berserkers fo' real lol.
Here's what I was maybe thinking of for a split. I train pretty low volume, 2-3 sets per bodypart, subfailure.. but I like high frequency for the nutritional advantage. I'll take a look at that article too, thank you.

Saturday
8am – chest, shoulders, triceps
4pm- back

Sunday - 6pm – Legs (thighs & calves) and biceps / forearms


Monday – 6pm – Chest, back, shoulders, triceps

Tuesday –
5am – calves, forearms, biceps
6pm – thighs

Wednesday – OFF

Thursday -
5am – chest, shoulders, triceps
6pm – back

Friday - 6pm – Legs (thighs & calves) and biceps / forearms

I’d keep the volume the same (2-3 sets per bodypart) on all days, even when I split it up. So the double sessions would be maybe 20 minutes each, the full sessions maybe 35-40 minutes.

 

[Northwatch619]

PM Box

S,

PM's are bouncing back states your pm box is full.

NW

 

[El_Animal]

Interesting stuff Shelby. let me know if you decide to do it. I plan on doing a double split sometime in the future as well.

 

[Sesshomaru]

Thanks Sessho. Are you a martial artist? I trained w/ some kickboxers in Thailand last year.. or at the same gym anyways. Those guys are berserkers fo' real lol.

I used to be.

Here's what I was maybe thinking of for a split. I train pretty low volume, 2-3 sets per bodypart, subfailure.. but I like high frequency for the nutritional advantage. I'll take a look at that article too, thank you.

Saturday
8am – chest, shoulders, triceps
4pm- back

Sunday - 6pm – Legs (thighs & calves) and biceps / forearms


Monday – 6pm – Chest, back, shoulders, triceps

Tuesday –
5am – calves, forearms, biceps
6pm – thighs

Wednesday – OFF

Thursday -
5am – chest, shoulders, triceps
6pm – back

Friday - 6pm – Legs (thighs & calves) and biceps / forearms

I’d keep the volume the same (2-3 sets per bodypart) on all days, even when I split it up. So the double sessions would be maybe 20 minutes each, the full sessions maybe 35-40 minutes.

Looks like youre trying to specialize the upper body correct? If thats whats lagging, then just make sure you train different aspects throughout the week and keep your exercise selection relatively varied because its easy to develop repetitive stress and overuse.