Working out twice in 1 day

[killamac27]

Is working out twice in the same day a good or bad idea? Say I went in the morning and did legs, and went back like 6 hours later and did upper back. Now I am thinking of trying this because I can't fit all my workouts into my week because of work and such things. Figure I could knock out two on my day off work.

[killamac27]

Or go back later in the day and do some cardio?

[Legacyfighter]

Training is actually more effective when split up into two sessions. There is research to support it. It allows you to workout at higher intensities rather than trying to squeeze it all in to one session. It would be especially beneficial in your case, since you don't have the time to hit every body part throughout the week due to your schedule.

Personally I try my best to do all of my lifting split up into two sessions.

[KashMoni]

If you can't fit all your work outs in I suggest doing a 3 day full body routine...rather than going in 2x a day.

Look into hst training

[Outstanding]

Training is actually more effective when split up into two sessions. There is research to support it. It allows you to workout at higher intensities rather than trying to squeeze it all in to one session. It would be especially beneficial in your case, since you don't have the time to hit every body part throughout the week due to your schedule.

Personally I try my best to do all of my lifting split up into two sessions.

I wouldn't mind for one bit being able to devote 24hr/day to the singular objective of growth and enjoyment in the gym.

I wouldn't suggest focusing on two major muscle groups though, such as legs and back in the same day - anything else and in my experiences you're fine Enjoy!

[Jasen]

i did it for a short time, man it crazy and exausting! i ate soooo much and gained no fat

[hypo]

You'd better be eating a ****load that day if you decide to do this. Also, I'd try to do completely opposing muscle groups, like groups from push in the morning, and from pull in the evening, or vice-versa.

[Outstanding]

i did it for a short time, man it crazy and exausting! i ate soooo much and gained no fat

I'm glad you brought this up, I failed to mention it... but it is a HUGE benefit! I don't just mean you can get away with eating a lot, but you can actually cheat and remain on the path toward leanness!

[Jasen]

back - biceps
Chest - triceps
Shoulders- legs
Rest
Repeat....

[killamac27]

Thanks for the input. I am going to try my first double this Monday. Going to go in the morning and do some Back then comeback 6-8 hours later and do some biceps and cardio. A good thing is I am trying to quit smoking; haven't had one for two weeks. Anyways now it seems like I can eat endlessly and not get full. It's like there is something missing now.

[Jasen]

imo i would nto add cardio if u do 2x a day, if u waznt to do cardio, do cardio first thing And then go W.O. at evening

[pero]

i agree with legacyfighter. Trainig twice daily is more effective, if u know how to approach it, training and nutritionwise.
the point is, u train the same muscles twice daily.

i've just ended a 2x daily training phase, where i trained chest+ back in the AM and in the PM on the same day. heavy in the AM, high rep in the evening.
strength and size went up decently.

btw, cardio doesn't need to be done first thing in the morning. there's no difference in fat oxidation on fasted or nonfasted cardio. do cardio whenever u like.

[ryansm]

For bodybuilding it would be difficult, as for strength athletes we do it all the time

[Movin_weight]

Actually if we all had the time 2x days would be the ideal training method IMO. It allows you to work two muscle groups and be completely fresh for both sessions. I know several amateur bodybuilders, and one who just got his natty pro card, who use this method. It doesn't have any implications on diet or energy requirements unless you add more volume too each workout, which you may be inclined to do.

[pero]

i agree - bodybuilders can benefit a lot from training 2x daily, however, there has to be proper autoregulation regarding volume and proper nutrition adjustment - you spend more energy/glycogen + protein turnover is greater, thus more carbs and more protein is needed compared to a single daily session.

plus, 2x daily regimen requires more regeneration time and is best in form of 4-6 week cycles with equal single session cycles in between. u need to deload/ regenerate your cns once u start stagnating on 2 sessions daily regimen.