You've lifted twice a day and... ?

[Grunt76]

How did you find it?

Personally, the very best results I have ever obtained was by doing so. I could kill the cardio completely and train 8 times a week 4 days x 2 or event 10, 12 workouts a week. I'd gain size like mad and rip to shreds while eating like a monster. It was GREAT.

Of course, getting older and bigger, when the mid-30's came, I could no longer do that when unassisted. Granted, it also eats up time like nothing else, and isn't for everyone, but IMO it can be very beneficial if done properly. What do you guys think?

[wideguy]

Did it awhile back when I was in my late teens (I'm 26 now an to be honest really havent' had the luxury of having the time to do this since then). When I did though it was real similar to what you said. I gained size and got very lean. However I took naps in the middle of the day and basically acted like a pro bodybuilder minus all the gear, and I probably didn't have as much diet knowledge back then as I do now. In fact not probably definitly did not.

I like to do a bodypart a day or maybe two small bodyparts split into two sessions. Morning I went heavy (more sets and less reps) and at night I went ligheter (less sets more reps. Still kept my workouts to under 30 minutes to 45 minutes tops. SO my total time was about the same. BTW Christiane Thibiduea (sp?) over a t-mag wrote and article awhile back about how he went over to Europe (I think it was Europe) and that was how their bodybuilders trained, twice a day. If you want the link ask and I'll try and find it. Good article. ALso before that I remember Charles Poliquin talking about it back in Muscle Media before anyone else really seamed to (or lets just say that was the first place I say that idea laid out).

[somewhatgifted]

If i train and do ANY thing else, or overtrain i lose visible inches in size. My metabolism has slowed but i lose 1.2 inches in a week on my arms when i hit em hard and didnt eat enough. I think for hard gainers this is hit or really big miss. Grunt you animal..

[bioman]

At 33, it would probably be too much for me. I have scaled back my training to a 9 or 11 day split and notice a lot less CNS taxation with decent but slower gains. Prior to this, I would train 4 days a week, gain a lot of lbm on cycle but lose a lot post cycle and then have to deal with all sorts of over training symptoms.

Now I am focusing on keeping gains long term rather than yo-yoing but then I'm not shooting for anything close to pro level BBing.

[Whiskey Steve]

I find lifting twice a day to be a very efficienty way to overtrain and get really really sick (pnemonia, bronchitus).

also a good way for me to get fat and loose muscle mass and strength


im not fan

[jminis]

I love lifting twice a day when I'm cutting. Get's my metabolism up and allows me to really focus on each bodypart. Being a PT i'm always at the gym so I have it a little easier then most.

[doggzj]

This is actually something I'm looking into right now. From what I've mostly read, if you do split 2x a day, you need to keep sets down. If you do X sets per day normally, 2x a day workouts should have a similar set range, so that overall, you are having the same type of volume. This will avoid the CNS overtraining many people are talking about here.

Also, if you hit the gym at say 8am then again at 6pm, you can benifit from the post-workout nutrient partitioning affects throughout the day. I think this is the biggest benifit of workouting out twice per day.

[CROWLER]

Guys that are training 2 times a day are you using the same program and just splitting it up or actually doing more sets, reps etc.

Eg. Ok let's say a person is doing 2 body parts 3 times a week so would you just do one body part AM and the second body part PM?


CROWLER

[Grunt76]

Guys that are training 2 times a day are you using the same program and just splitting it up or actually doing more sets, reps etc.

Eg. Ok let's say a person is doing 2 body parts 3 times a week so would you just do one body part AM and the second body part PM?


CROWLER

That's the way I did it, adding perhaps a few sets, so that each workout would last 40 minutes or so. I've seen guys do 2 x 60 min., but then again I like to keep the intensity up during my workouts, especially that with this training regimen, pretty much no cardio gets done.

[ryansm]

I do it all of the time, as do a lot of other competitive weightlifters. As a bb'er I am not so sure as to the extra benefits it would have.

[LCSULLA]

Did when I was in HS, but I would burn out to quick.

[lifted]

I would lose LBM by the hour if I did it. Right now, I can only train twice/week to be able to recover. And not the same bodyparts twice/week, I only train a different session twice. Like this: Sunday will be chest/tris, and Friday will be back/bis, and then on wednesday of the following week I'll hit my delts/deads/legs. Then 5 days later I will start with chest/tris again. Genetics suck, lemme be the first to say.

[SMALLTIMER]

About four years ago i made my first bodybuilding purchase it was a great book to me is called(THE NEW ENCYCLOPEDIA OF MODERN BODYBUILDING).I know it sound lame but hell at that time i love Arnold physique and still do so y try his workout.Here's the split i followed day 1. chest,back a.m. legs p.m.
Day 2.a.m.shoulders,arms,forearms. p.m.Calves and abs everynight Day.3 rest repeat for 2 days. I made great agains using that method of training.Reason being i think because that amount of volume shock and stimulant muscle growth.I did for about 5 weeks around week 4 with my job and all i had became exhausted. i wasnt really into taking supplements then i'm sure that would have help me long. But i like the twice a day jmo!

[phil216]

Doing 2 sessions per day would lead to gross overtraing for the overwhelming majority of people, especially if that are clean.

[CROWLER]

Doing 2 sessions per day would lead to gross overtraing for the overwhelming majority of people, especially if that are clean.

A number of guys are talking about doing the same number of sets and reps they usually do but just splitting it in 2 not doing 2 full workouts each day.


CROWLER

[Grunt76]

A number of guys are talking about doing the same number of sets and reps they usually do but just splitting it in 2 not doing 2 full workouts each day.


CROWLER

Yes. It is widely known that 2 exercise sessions in one day stimulate growth hormone release in MUCH greater amounts than one single session.

Moreover, when training sessions last above 45 minutes, cortisol release increases rapidly, as shown by ample research.

So it isn't as black-and-white as it seems on the surface...

[CROWLER]

Yes. It is widely known that 2 exercise sessions in one day stimulate growth hormone release in MUCH greater amounts than one single session.

Moreover, when training sessions last above 45 minutes, cortisol release increases rapidly, as shown by ample research.

So it isn't as black-and-white as it seems on the surface...

Grunt I used to quote the cortisol increase and test decrease when a training session lasts longer than 45 minutes but does it really make sense?

Let's say one guy does 15 sets in 45 minutes and another guy does 25 because of different amounts of rest. I don't see how they both are about to increse cortisol release? You see what I mean?


CROWLER

[CROWLER]

Ok I am going to test this 2 workouts per day thing-a-ma-gig.

I will keep the same number of reps and sets, exercises etc. I would think I will be able to more weight on some exercises such as close grip bench as I will have had a much longer rest after doing regular bench.

I am going to cut for a week and take a week off of all training and give this a try.

Any suggestions appreciated.


CROWLER

[Beelzebub]

and i got tired. plus it interfered with eating, so it had to go.

[somewhatgifted]

what happens when you train say quads for 45 min then switch to bis for 45 min thay are not really involved in the training of the other, does the 45 min cortisol rule mean 45 total or 45 per muscle.