I’ll probably post this elsewhere for input but here’s my tentative thought on two-a-days.
Non-Pump sessions are 6-8 failure sets in the 6-12 range depending on muscle group without much added volume (I’ll be going by feel and time). They should be 2-3 warmups on the first 1-2 failure movements then one acclimation set and straight to failure sets on the others. This session is high intensity.
Pump workouts will be 2 failure sets total with a lot of 10-15 rep volume work after. This session is more “bro bodybuilding” oriented.
This should provide for 8-10 failure sets per week per muscle group with volume taken care of primarily on the pump days.
I may or may not;
The key to two a day training is always managing fatigue, joint/CNS stress, and volume.
1.
Chest
Ham Pump
2.
Quad
Arm Pump
3.
Back
Chest Pump
4.
Shoulder
Quad Pump
5.
Hams
Shoulder Pump
6.
Arms
Back Pump
Non-Pump sessions are 6-8 failure sets in the 6-12 range depending on muscle group without much added volume (I’ll be going by feel and time). They should be 2-3 warmups on the first 1-2 failure movements then one acclimation set and straight to failure sets on the others. This session is high intensity.
Pump workouts will be 2 failure sets total with a lot of 10-15 rep volume work after. This session is more “bro bodybuilding” oriented.
This should provide for 8-10 failure sets per week per muscle group with volume taken care of primarily on the pump days.
I may or may not;
- Remove a dedicated arm day and split them to chest/back days
- May make legs one day and shorten the split
- May add an off day as needed between (vs one at the end)
The key to two a day training is always managing fatigue, joint/CNS stress, and volume.
1.
Chest
Ham Pump
2.
Quad
Arm Pump
3.
Back
Chest Pump
4.
Shoulder
Quad Pump
5.
Hams
Shoulder Pump
6.
Arms
Back Pump