Twice a day workouts

[raysugar1234]

So are you doing an upper/lower two a day split?

 

[Voltrader]

So are you doing an upper/lower two a day split?

I am kind of feeling my way around right now. Let my body tell me what i can and cannot do. I am leaning towards more of a push/pull thing. I think it is going to take a week or two before I really can dial in a schedule or I might just continue letting my body dictate what I can do. I really feel my body knows more than anything else. It will tell me what I can do...does that make any sense?

 

[raysugar1234]

I am kind of feeling my way around right now. Let my body tell me what i can and cannot do. I am leaning towards more of a push/pull thing. I think it is going to take a week or two before I really can dial in a schedule or I might just continue letting my body dictate what I can do. I really feel my body knows more than anything else. It will tell me what I can do...does that make any sense?

Of course, if you have experience you will definitely be able to tell if your doing too much or not. Push pull routines are good, that's what I'm doing now.

 

[Demondosage]

I am kind of feeling my way around right now. Let my body tell me what i can and cannot do. I am leaning towards more of a push/pull thing. I think it is going to take a week or two before I really can dial in a schedule or I might just continue letting my body dictate what I can do. I really feel my body knows more than anything else. It will tell me what I can do...does that make any sense?

I would think you'd have to train a little lighter doing this routine 2x/day, which wouldnt really be a bad thing for conditioning. A lot of those old timers who did twice/day routines did not train heavy, it was all about pump and conditioning, Serge Nubret comes to mind actually. His volume was about twice as extreme as even Arnolds was and he used light weights 90% of the time. And he looked killer too!!! It can be done, but you just cant drive yourself into the ground doing it. And lets face it, size gets easy to hold onto once you've been at it a long time. I am a quality 220 lbs, I used to be in the high 240's most of the time. I hear peoples shit all the time about "you used to be bigger" but what they dont realize is how much more refined I am now. They only know the massive guy in the shirt, not what is underneath the shirt

 

[raysugar1234]

I was reading about Stan Efferding's cutting diet and training schedule. He increases volume and number of workouts. He also increases the number of meals per day AND he increases carbs and protein by a substantial amount. He claims the extra meals speeds his metabolism and help him burn fat and he works out more to make up for the extra calories. He says this works best for him because he burns fat but he also keeps his muscles nice and full. He said if he cuts carbs when dieting for a show, he gives a terrible showing and he looks flat. Kind of unorthodox but he swears by it, Flex Wheeler is the one who got him to cut this way, he works with him for contest prep. He also says that working out more requires more calories to properly recover. So that is something to take into consideration, if your working out twice a day your going to need extra calories to recover properly and to fuel the workouts.

 

[Voltrader]

I just got home from p.m. workout. Yes I am definetely feeling that I need to increase caloreis so I am going to up my calories. I also think thats why I feel warm, my body is feeling pretty effecient right now. Tired but efficient. I do not mind eating more as long as I keep it clean.

 

[raysugar1234]

I'm going to try to find the article, I think he said he eats 12 ounces of steak and two cups of carbs per meal, 8 meals a day. And he eats all solid food, no shakes on this diet. That is so much damn food, hard to believe that works to lose fat... But yeah working out that much Voltrader you definitely need to increase your calories. That is going to be the key factor I think on how well this works out for you.

 

[Voltrader]

Damn thats alot of steak I already eat about 32 ounces of steak a day. 12oz of steak at 8 meals is 96oz at those prices I think I would rather spend the money on GH and quit working out 2x a day I am also eating 14-18 eggs a day but really no carbs. I am realizing I am going to have to start adding in some sweet potatoes and some good clean carbs. Grain and breads are no good for me so I am open to good carb choices. I usually stick to sweet potatoes and steel cut oatmeal/maple syrup and growing tired of it over the past 13 years. More food great that means more money I only do 1 shake a day.

 

[raysugar1234]

Damn thats alot of steak I already eat about 32 ounces of steak a day. 12oz of steak at 8 meals is 96oz at those prices I think I would rather spend the money on GH and quit working out 2x a day I am also eating 14-18 eggs a day but really no carbs. I am realizing I am going to have to start adding in some sweet potatoes and some good clean carbs. Grain and breads are no good for me so I am open to good carb choices. I usually stick to sweet potatoes and steel cut oatmeal/maple syrup and growing tired of it over the past 13 years. More food great that means more money I only do 1 shake a day.

Right but the pro's have unlimited resources basically. Brown rice is a good carb source for me because I can eat plenty of it and it doesn't make me super stuffed like other carb sources do. And brown rice is super cheap, it would be a good addition to your diet IMO. On top of that it has a very low glycemic index rating. Brown rice is a staple in my diet and my number one carb source.

 

[raysugar1234]

One half cup of brown rice has 33 grams of carbs. You could add that to basically any meal because it's not very filling at all. I can eat a steak, baked potato and rice in one meal and I don't have a very big appetite.

 

[Voltrader]

Just got back from getting my 2x done all at once today. 2hrs 45 minutes of solid lifting. Chest, rear delts, Traps, and abs once I got going felt great. I have really been doing well with diet and this intense long workouts have really put the recomp into hyperdrive. Lets see how long I can keep this up. I am going to use this as an excuse to get a new camera and hope to be posting pics soon.

 

[raysugar1234]

Just got back from getting my 2x done all at once today. 2hrs 45 minutes of solid lifting. Chest, rear delts, Traps, and abs once I got going felt great. I have really been doing well with diet and this intense long workouts have really put the recomp into hyperdrive. Lets see how long I can keep this up. I am going to use this as an excuse to get a new camera and hope to be posting pics soon.

That is quite a long workout, the longest I have ever went was about 2 hours. What all did you do if you don't mind sharing. I want to get some pics up too, I've made a lot of progress lately...

 

[Voltrader]

BB Bech press
8 warm ups 250
8 warm ups 270
After warm ups I am not countting reps just pushing til i cant push no more
6? 290
4 310
3 320

Db pullovers ..................DB flys................................BB Upright rows
8 warm ups 90lb................... 8 warm ups with 40's........... 8 warm ups 110lb
8 100 lbs.............................. 6-7 50's ...............................8 130lb
7? 110.................................. 5 55's..................................6 150
5-6 120.................................4 60's..................................5-6? 170
4 130....................................2 65's.................................4 180

Db Shrugs I cant remember exactly started with 100 finished up at 140
Smith machine behind the back shrug warm up 220 finished up around 360 went up in weight fast and big here.
Db seated lateral raises here you swallow your pride I went 25lbs up to 35 lbs finished it off with a double drop set...tired
Cable reverse fly once again check the weight at the door 35lbs I think I knocked out 4 sets to failure
Abs
Kneeling crunches I did some where around 100-125 split in about 4-5 sets
Incline sit ups 5 sets of 10
Couple laps of farmer walks with 45 plates
I think that is about it....I dont write anything down and with these work outs I go with what ever doesn't feel overtrained. Close enough I think. I pretty much did about 5 sets of everything including warm-ups.

 

[raysugar1234]

BB Bech press
8 warm ups 250
8 warm ups 270
After warm ups I am not countting reps just pushing til i cant push no more
6? 290
4 310
3 320

Db pullovers ..................DB flys................................BB Upright rows
8 warm ups 90lb................... 8 warm ups with 40's........... 8 warm ups 110lb
8 100 lbs.............................. 6-7 50's ...............................8 130lb
7? 110.................................. 5 55's..................................6 150
5-6 120.................................4 60's..................................5-6? 170
4 130....................................2 65's.................................4 180

Db Shrugs I cant remember exactly started with 100 finished up at 140
Smith machine behind the back shrug warm up 220 finished up around 360 went up in weight fast and big here.
Db seated lateral raises here you swallow your pride I went 25lbs up to 35 lbs finished it off with a double drop set...tired
Cable reverse fly once again check the weight at the door 35lbs I think I knocked out 4 sets to failure
Abs
Kneeling crunches I did some where around 100-125 split in about 4-5 sets
Incline sit ups 5 sets of 10
Couple laps of farmer walks with 45 plates
I think that is about it....I dont write anything down and with these work outs I go with what ever doesn't feel overtrained. Close enough I think. I pretty much did about 5 sets of everything including warm-ups.

That's definitely a kick ass workout bro. Do you do upright rows with the ez bar or straight bar? I have found a wider grip works better for me with upright rows. It is definitely smart to do the warm ups even though it takes up more time. I wish I had heavy enough dumbbells to shrug with, I'm currently working on building my set but don't have anywhere near shrugging weight. I also do pull overs but I use two dumbbells, they really work my chest and I love them.

 

[Voltrader]

DB Pullovers ....the one must exercise for chest that alot of guys do not do!!! I took my time between sets I have been reading about CNS fatigue when doing extended workouts.

 

[Demondosage]

U guys want some big traps? Try this out, standing shrugs holding a 45 lb plate in each hand, that's all the weight you need. The plates allow the weight to be closer in line with your traps and you can pull higher. Pull as high as u possibly can and pause at the top with a good squeeze. Let it stretch down as far as it'll go then repeat. I can see cross fibers in my traps when I take a pic of my back. I threw away heavy barbell shrugs yrs ago after I learned this. Helps to have plates with holes to grip though

 

[raysugar1234]

U guys want some big traps? Try this out, standing shrugs holding a 45 lb plate in each hand, that's all the weight you need. The plates allow the weight to be closer in line with your traps and you can pull higher. Pull as high as u possibly can and pause at the top with a good squeeze. Let it stretch down as far as it'll go then repeat. I can see cross fibers in my traps when I take a pic of my back. I threw away heavy barbell shrugs yrs ago after I learned this. Helps to have plates with holes to grip though

I will try this, I'm always looking for new exercises to train traps.

 

[raysugar1234]

I'm thinking about getting a trap bar, it would be nice for shrugs. When I do straight bar shrugs I found that leaning forward so the bar is a few inches away from my body works the best. Squeezing and holding at the top of the movement for a few seconds works great too.

 

[brutus79]

I'm thinking about getting a trap bar, it would be nice for shrugs. When I do straight bar shrugs I found that leaning forward so the bar is a few inches away from my body works the best. Squeezing and holding at the top of the movement for a few seconds works great too.

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.

 

[johnnyBALLZ]

U guys want some big traps? Try this out, standing shrugs holding a 45 lb plate in each hand, that's all the weight you need. The plates allow the weight to be closer in line with your traps and you can pull higher. Pull as high as u possibly can and pause at the top with a good squeeze. Let it stretch down as far as it'll go then repeat. I can see cross fibers in my traps when I take a pic of my back. I threw away heavy barbell shrugs yrs ago after I learned this. Helps to have plates with holes to grip though

DD, thanks for this, you mentioned this a few months back and I've been using it as a great finisher!!