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Twice a day workouts

Voltrader

Voltrader

New Member
Hey guys, I am looking at putting in some work over the next 12 weeks and would like to try 2x a day workouts. I have extensive experience in the gym and never ran 2x a day and figured why not? before I get to old. Anyone have suggestions at what the split would look like. I would workout morning and evening. All examples and real life experience is helpful. I can just search the web for a workout. I would like to hear about real life experiences.
 
Upper body in one workout and lower body in the other. This is the only way I've ever done it. I do quads on push days and hamstrings and calf raises on pull day. Some days I will do the legs and upper body exercises in two separate workouts. Then I have some rest before doing squats, it's effective and actually better if I do it this way but I usually do it all at once. It can be a good way to split things up so you have more energy to do exercises. Arnold used to do upper lower two a day splits.
Depending on the routine, I could see how it could be too taxing and not leave much recovery time.
 
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I think it depends how heavy you go, so joints can heal...

I go light.. Pullups, pushups, curls, calf raises,
hip thrusts, and crunches.. Back to back .. Every day for 20min total workout..
4 days sometimes 5 straight, then take a day or 2 off.. I am solid..
Only 180 but I don't eat much ...

My calves never grew or any shape, but
Doing like this and there are more muscles showing,
Than I knew were in the calves,, .. Not very big but cut..
I would probably need more calories, to grow, but I am happy with 180?.

O yea, veins are very nice in forearms, calves, biceps, and now thighs?.

And YES my head is still very big.
I think I am God's gift to the world :p
 
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How to Build Muscle: Two-A-Day Training | Muscle & Fitness

Double Split Training: 3 Month Muscle Building Specialization Program | Muscle & Strength

Monday Workout
10am - Chest Compound and Power
3pm - Chest isolation and Burn

Tuesday Workout
10am - Back Compound and Power
3pm - Back isolation and Burn

Wednesday Workout
10am - Shoulders Compound and Power
3pm - Shoulders isolation and Burn

Thursday Workout
10am - Legs Compound and Power
3pm - Legs isolation and Burn

Friday Workout
10am - Arms Compound and Power
3pm - Arms isolation and Burn

klikhierniet.net
 
^^^I like the idea of splitting the same muscle group in a day... I can see doing compound a.m. and isolating in the p.m. CVivctor any experience with this routine.
 
I'm against twice/day workouts myself. Sometimes we let our motivation and excessive compulsiveness become our own worst enemy. I do not believe in "targeting the muscle from different angles" either. Take the bicep for example, its only function is to lift the arm up and down. Now whether that come from preachers, standing barbell, alternate db curls, whatever, all it knows is its lifting the muscle up and down. The body grows into a shape based off genetic limitations and muscle tie ins/insertion points. I agree that compound movements will stimulate the body more as a whole, but I see no benefit as to splitting compound workouts vs. isolation workouts. Yes the old school mentality was to train longer and harder, but not necessarily smarter. Drugs and genetics are what played the role of retaining size and growing from doing such, it was not necessarily all work ethic.

I'm more of a Mike Mentzer/Arthur Jones disciple. High intensity and lower volume, time under tension, maximum squeeze and contraction, slow and controlled repetitions. I've never grown so fast in my life as I did when I switched to this style of training. But you have to do what works for you bro, hell give it a shot. Maybe your someone who would benefit from it. But its definitely not for me. To trash a muscle and then come back later in the day to trash it again, I just see no benefit from that
 
DD you never cease to amaze me with your straight forward advice...good stuff!
I like what you said try it see if it works. I just feeling like trying to lift for 3 hours a day and the only way I can do it is through 2x.
 
Voltrader said:
DD you never cease to amaze me with your straight forward advice...good stuff!
I like what you said try it see if it works. I just feeling like trying to lift for 3 hours a day and the only way I can do it is through 2x.
Click to expand...

Dont fall victim to not thinking your doing enough. As bodybuilders we often become so concerned about hitting this and that, and then this and those, and trying to fit it all in. Just know that you dont need to hit every exercise there is for a muscle group. For example, if I'm training delts then I may only do side lateral raises, or only do presses, the next time around I'll hit something I didnt do the last workout for that muscle. You wont lose shit dude, you'll gain!!! What I often do is take 8 different exercises that cover my whole body, and hit it 3x/wk, I may not get to shrugs, I may not hit leg extensions, I may not hit bent over barbell rows or whatever, but next workout I will. If you can slow down and focus more on just those 8 different exercises and do 1 balls out set after a warm up or two, you'll grow. Oh you'll grow at a fucking shocking rate bro. When you can lose the obsessive compulsiveness to be in the gym, and focus on the finished product, THAT IS WHEN YOU'LL START GROWING!!

It becomes very easy to become persuaded in bodybuilding. You pull up these old photos of Arnold and Zane and figure "Hell if they were at it 3 hrs a day and looked great then why cant I?" I've been there bro. Like I said you can always try it, and maybe your on of the few who would benefit from it. But its rolling the dice, with my system it is no gamble, you get yourself out of the hole everytime before you dig it deeper. Good luck with whatever way you go though dude, you gotta do what works for you. Nobody will know what works better for you than you. I'm just speaking for what has and hasn't worked as well for myself
 
I actually agree with you and my current workouts are similar to what you are suggesting. I am proponent of pushing extra reps too. I think part of me thinks if I worked out 2x a day I can cheat on my diet:). I don't know its not like I am at a point where I am not growing. Damn Demon I guess if I am really honest here it is my diet. My discipline in the gym is on point but I have this yo-yo effect when it comes to diet. FYI 6"1" 265 15%BF 41 yo. Diet is good right now at the moment:D and I am starting to see the results. I think I was looking for something to let me slack on my diet and I should know better.
 
The thought of two workouts a day makes my old bones hurt and is already tiring me out. I need to go take a nap. There's not enough gear or time in the day to entice me to two a days. But I know in the old days guys would do and it seemed to work. Good luck with trying it out. If you have the time and can recover then it may be worth it.
 
I hear DD and respect his advice and GR your rep speaks for itself. I am going to give it go I did a.m already and going to go again tonight. I have 2 gym memberships 1 down the street from my office the other down the street from my house so at least it is convenient. I am going to feel my way around in how the routine will go. If it doesn't work out I will stop. One of those cases no harm no foul I guess.
 
Voltrader said:
I actually agree with you and my current workouts are similar to what you are suggesting. I am proponent of pushing extra reps too. I think part of me thinks if I worked out 2x a day I can cheat on my diet:). I don't know its not like I am at a point where I am not growing. Damn Demon I guess if I am really honest here it is my diet. My discipline in the gym is on point but I have this yo-yo effect when it comes to diet. FYI 6"1" 265 15%BF 41 yo. Diet is good right now at the moment:D and I am starting to see the results. I think I was looking for something to let me slack on my diet and I should know better.
Click to expand...

You have a valid point, you'd be burning more calories doing twice a day routines and could go off the diet a little more and still get conditioned. One thing I do a lot is double the calories every 5th day. Basically eat like your dieting those 4 days straight and then maybe a cheat meal or two every 5th day
 
Voltrader said:
I hear DD and respect his advice and GR your rep speaks for itself. I am going to give it go I did a.m already and going to go again tonight. I have 2 gym memberships 1 down the street from my office the other down the street from my house so at least it is convenient. I am going to feel my way around in how the routine will go. If it doesn't work out I will stop. One of those cases no harm no foul I guess.
Click to expand...

How you feeling from it? Going again today?
 
Just finished my a.m.
I am pretty gassed.
last night was not the best work out ever but I got through it. It was squats that killed me maybe not the best thing to do after going heavy chest a.m.
I am running warm today IDK what that is
Woke up sore this morning don't usually get overly sore.
Switched TP EOD to ED LOL!!!
Feel good right now the question in my head is recovery period.
Ran my back this morning going to go Tri's tonight.
Tomorrow Saturday will throw the whole 3 hours into one workout.
I kind of like this freestyle thing I am doing right now and I am really focusing on pushing out reps not counting them.
I am really thinking I am going to log this with pictures.
 
Voltrader said:
Just finished my a.m.
I am pretty gassed.
last night was not the best work out ever but I got through it. It was squats that killed me maybe not the best thing to do after going heavy chest a.m.
I am running warm today IDK what that is
Woke up sore this morning don't usually get overly sore.
Switched TP EOD to ED LOL!!!
Feel good right now the question in my head is recovery period.
Ran my back this morning going to go Tri's tonight.
Tomorrow Saturday will throw the whole 3 hours into one workout.
I kind of like this freestyle thing I am doing right now and I am really focusing on pushing out reps not counting them.
I am really thinking I am going to log this with pictures.
Click to expand...

Sounds good man- keep it up.
 
Ha sleep was no problem....I have to watch out for diet killers they are all over my house.....3 kids they have snacks hanging out in the pantry.
I hide them behind other boxes so I do not see them:drooling:
 
Voltrader said:
Ha sleep was no problem....I have to watch out for diet killers they are all over my house.....3 kids they have snacks hanging out in the pantry.
I hide them behind other boxes so I do not see them:drooling:
Click to expand...

I just ate four packs of those stupid fruit snacks. Kid's treats are tough diet land mines... im gonna try hiding oatmeal cream pies! Calling me!
 
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