Twice a day workouts

[Voltrader]

Yes I love hearing more about different exercises especially traps. Once you have a nice seperation in your traps thats what sets you apart from the others in the gym. I am really liking this thread. I need to find new ways to develop my bi's they are stubborn I have always depended on my tri's to make up the fullness of my arms. I have done all kinds of different things. I am open to hearing about things that have worked for you guys. Part of it is me though I get lazy on the bi's and I know it. I think we all hate working are weak areas. I am enjoying the day off and a much needed recovery day though. Tomorrow is biceps though so I am happy to give something new a go.

 

[raysugar1234]

Two awesome trap exercises-

Dips, but at the high point push up in a shrug and hold it for a 2 count. Rep to failure.

Clean whatever weight is comfortable and push up to full military press extension. Start shrugging to failure

I have neck issues and both of those wreck my traps with minimal neck trauma.

I used to dip bar shrugs in prison, it was the only to do them. They are effective and I have a dipping belt so I could even add weight. I have never tried over head shrugs but I have heard they are good, I might start doing them when I clean and press. Shrugging while Dead lifting also works well, it really hits the traps hard because they are already getting work from the dead lifts, and it increases time under tension.

 

[Voltrader]

I was feeling like I was putting stress on the CNS. Worked from home today put in about 16 hours of sleep and took the day off the gym. I did have league basketball tonight though feeling alot better. It was either the stress on my CNS or not of enough calories or combination of both. Going to go back at it tomorrow.

 

[raysugar1234]

I was feeling like I was putting stress on the CNS. Worked from home today put in about 16 hours of sleep and took the day off the gym. I did have league basketball tonight though feeling alot better. It was either the stress on my CNS or not of enough calories or combination of both. Going to go back at it tomorrow.

I think this is way most guys stay away from the 2 a days......

 

[Demondosage]

This is what I was afraid was going to happen to you. If your going to hit twice/day workouts your going to have to train lighter and often stop 2-3 reps short of true failure. Most guys training twice a day are training for the pump, not pushing heavy weights. Ask yourself this question; do you think people need more recovery when they are new and squatting with 225 lbs? Or when they're seasoned and using 405 lbs+? The damn thing about it is the further you progress then the more your taking 2 steps back to take another leap forward.

I can remember being a teenager and seeing these huge guys in the gym only using 20 lbs for curls, or benching with 225 lbs. And I'm looking at these guys like "WTF gives!! He has to be using a lot of gear because he doesn't even train hard" How naive I was. What you cannot visually see is inside that guys muscle and understand just how hard he is squeezing that fucker under that light weight!! Usually if I'm training someone, the first thing I do is tell them to grab something like 10 lbs, and to "put lbs on in your mind" I want you to make that light weight feel heavier and harder than only 10 lbs. And the only way to do that is by squeezing your muscles harder and harder and doing slow and controlled reps. As soon as they can see it that way, then they begin transforming quite rapidly.

 

[Voltrader]

Its funny you wrote this DD I lightened the weight yesterday and feel so much better today. I completely understand what you are saying. I even see the science behind it, especially since now I know what crashing your CNS feels like. There is a fine line on what your body can handle even on blast. Muscle recovery is not the only issue at hand. I am learning more right now then I have learned over the past 13 years or so.

 

[raysugar1234]

Its funny you wrote this DD I lightened the weight yesterday and feel so much better today. I completely understand what you are saying. I even see the science behind it, especially since now I know what crashing your CNS feels like. There is a fine line on what your body can handle even on blast. Muscle recovery is not the only issue at hand. I am learning more right now then I have learned over the past 13 years or so.

At least your trying shit for yourself and experimenting and not just doing what everyone else does. I give you mad props for that, you will learn a lot from this I think...

 

[DieYoungStrong]

At least your trying shit for yourself and experimenting and not just doing what everyone else does. I give you mad props for that, you will learn a lot from this I think...

A friend of mine on another board has "Conquer yourself through self-experimentation" as his sig. I whole-heatedly agree with that.

Sometimes you just got to guniea pig yourself for awhile, and see what happens.

 

[Demondosage]

A friend of mine on another board has "Conquer yourself through self-experimentation" as his sig. I whole-heatedly agree with that.

Sometimes you just got to guniea pig yourself for awhile, and see what happens.

exactly right!! For years I went low carb when I dieted and the results just werent as good as when I ate moderate carbs, but most people cut carbs and by doing what everyone else did I was shortchanging myself. I also look much better eating steak and fish instead of chicken, and I look harder than nails from eating white potatoes over rice. I had to find this out for myself though

 

[ApeShitFuckJacked]

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 that except for the arm day. Unnecessary IMO and it will just create imbalances. I would use this but substitute a rest day instead

 

[tubesox]

I used to dip bar shrugs in prison, it was the only to do them. They are effective and I have a dipping belt so I could even add weight. I have never tried over head shrugs but I have heard they are good, I might start doing them when I clean and press. Shrugging while Dead lifting also works well, it really hits the traps hard because they are already getting work from the dead lifts, and it increases time under tension.

dip shrugs make your serratus look like train tracks, badass shit bro. No lie.

 

[raysugar1234]

I like that except for the arm day. Unnecessary IMO and it will just create imbalances. I would use this but substitute a rest day instead

I agree that an arm day is unnecessary.

 

[Voltrader]

Took a few days off the gym spent some time with the family. The kids do suffer a bit if I am training 2x a day. Back on it today I am doing heavy a.m. and dropping weight in the p.m. See if this helps with the CNS. If I crash my CNS again I am done with 2x and going to give DD's routine a go. Still pushing reps to failure keeping that gun on my head.

 

[Demondosage]

If it's taking too much time away from your kids then fuck that, train and still have a life. Those kids mean more than twice a day workouts. I haven't competed in almost 5 yrs and when I started my prep this time I made a deal with myself. If it took ANYTHING away from kids or family then I'd quit and walk away. I have spent jack shit on this show prep, I have somehow always managed to muster up the energy to play with my son (which requires a lot of fighting, xbox, and coffee, lol) and I have been training in the mornings at 5:30a before they are even awake. I could get dead last in this competition and it wouldn't bother me, because this is the one I'm most proud of. I didn't put myself before the people who give a fuck about me this time. All I'm saying is look at how many examples there are of incredible physiques that were built on high intensity training principles and hitting the gym 3-4x a week for under an hour. You wanna be superman right? Put those kids first

 

[Voltrader]

Yes sir DD I could not say it any better myself. Superman at home is first. If I ever thought they were not getting enough time from their father I would stop. I am very active father and I might of had my own guilt last week so I took them away for the weekend. Now that the days are getting longer it easier to get everything done. I do have to be conscious of where I spend my time. I do not have to go the gym in the evening.

 

[theprodgicalson]

Demon dropping' the knowledge per usual

 

[BIGMESC]

I have been training in the mornings at 5:30a before they are even awake.

That is when I hit it also, a double day for me is sneaking over to the gym on my lunch for some accessory work. There are some benefits to being a desk jockey.

 

[Voltrader]

I have been doing this now for around 2 weeks or so now. I went into this thinking i was going to be able to eat and not cut calories too much. I thought the 2x a day would help me recomp the problem is my body wants MORE CALORIES I have put on size but I eat like a mad man so making my recomp hard and if you do not want to screw yourself up you have no choice but to eat there is no way around this. If you think you can do this with low carbs or keeping your body in ketosis...forget about it. So I really need to recomp and I am going to drop the 2x a day I like it it works nice especially for size and one can find the time and food but it is not helping achieve my goals I have for right now. I gotta lean out.

 

[MASStadon]

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

Thank you kindly Sir! This is exactly what I logged on to find. After the gym closing 2 times this winter for stupid weather I bought my home steel and I am going to start 2 a days and this article is what I have been looking for.

 

[pmac928]

I'd love to do a 2 a day wo Arthur gym but what I do for a living is very physical... Summer is coming an jm concerned about not havin enough calorie intake during the day. Anyone else deal with this and what do you do to compensate for it