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Anyone ever tried a hardcore 2 time a day routine?

I train AM and PM now, but I wouldn't say both are "hard core." I would have to think that if the AM session were truly hardcore, you wouldn't be up for a hardcore PM session. I dunno. Mine's more of an extra workout for time in the morning, and a "hardcore" workout in the PM. I also do AR Mid-day.
 
Yea, I used to.

Train something like chest in the morning and triceps at night. Worked much better than doing it all at once. :)

-sk
 
bilat you need to stick to something and apply yourself rather than jumping from routine to routine...

You were wanting to do DC training a couple months ago, and if you stuck to that for this time you'd be 10-20 lbs heavier instead of jumping from idea to idea and gaining nothing.
 
It depends on how you train. A westside lifter might do a me or speed session in the morning and then a short extra workout later in the afternoon/evening. Also, european olympic lifters train 2-3 times a day, but mainly use singles and doubles and always stay within their limits.
 
My question is. . .why not knock everything out in one session?

People are always forgetting that all growth takes place outside the gym.

- high sets
- multiple exercises
- two training sessions a day
- 5 training days a week

are all not necessary for building a bigger and stronger body. Its no wonder that people aren't growing and are frequently switching training programs. . . their gains are minimal and they become frustrated and bored.

I devote 110 percent intensity towards 1 training session that is no longer than 1 hour.

When I am performing over 410lb squats for reps, good mornings over 315lbs, or stiff leg deads over 355lbs. . .there is no way in hell I will return to the gym for an additional training session.

I am more interested in letting my body repair and grow. . the last thing it needs is additional breakdown.

Two sessions a day is a one-way ticket to overtraining and the weakening of the immune system.

Quite frankly, there are too many negative things to say about a two workouts per day.
 
I really don't think many people who actually give twice a day routines a try give each workout enough intensity.

This is what I'm doing for the next 30 days.
 
It can be done, but one of your sessions has to be light and explosive. This type of training is not going to be optimal for most people, but it is not a one way ticket to overtraining if you use a good program, get enough sleep, eat enoough, cycle your training, etc. It will not work if you're coming in to the gym and going to absolute failure and attempting 1-3 rep maxes and things like that.

I think a person's goals need to be looked at too, as well as the type of training they respond too. If you're a high level athlete, I think 2 sessions per day can be beneficial. On the other hand, if you're bodybuilding and you're a hardgainer and you find that things like HIT and DC work best for you, then you will probably not get anything out of training twice a day. It is a very individual thing, and I wouldn't suggest anybody knock it until they give it a shot. But make sure you have a good, proven routine.

Personally, I have been training mon-tues-thurs-fri, and mon and thurs are double sessions with heavy lower in the am and light upper in the pm on mon and light lower in the am on thurs with heavy upper in the pm. I am not overtrained or burned out, and have gained 8 lbs in the last 3 weeks, and gotten stronger on everything. BUT I need to add that I eat anywhere from 5,500-7,500 calories a day, and I am not natural for this training cycle. But these are all things you need to look at and decide before you pick a program.

I agree with Debaser that you need to pick something and give it a fair shake.....I also agree with Louden that you cannot go balls out 110% two sessions a day everyday.....so think about it, use your head, and stick with something.
 
bilat said:

This is what I'm doing for the next 30 days.
Click to expand...

This is wrong for 2 reasons:

1. It's not a good idea to begin with (training twice a day intensively)

2. You're following the same pattern, changing your routine constantly. Hell if you did just these 4 exercises:

Bench Press
Overhead Press
Chinup
Deadlift

And added weight every session (or close to it) you'd be a lot bigger than you are now. I'm not saying you need to do something this simplified, but you need to pick a routine and stick to it. DC has people gaining outrageously, why did you abandon it? Because you didn't see stellar gains after doing it for 2 weeks?

You're on the road to nowhere, and I say this only as constructive criticism and to get you on the right track.
 
Let the lesson be learned. . . .I have doubts that this training will be followed for 30 days.

Frankly, I don't see the point, but oh well.
 
Louden, don't lie. I know you train twice a day.

AM: In the gym PM: In the buffet

Be careful bro, don't overtrain.
 
Training frequency is one of the most complicated variables to monkey with. I wouldn't do it unless you know why and what you are doing. The two a day program requires a tireless attention to detail as far as rest and nutrition goes, especially if you are natural. The soviet oly lifters would use up to three sessions a day but every session had a purpose and their bodies had been slowly conditioned to accept this along with their doping programs. Thing is the more you train (without overtraining) the stronger and bigger you get. period
 
revexrevex said:
Hope you enjoyed your rest, now hit the gym you skinny
Click to expand...


I think I am over 330 with this forced layoff, but it has given my hamstring much needed time to heal. Either way skinny is not what you use to describe me right now....lol
 
i'd say that's the quickest and most efficient way to overtrain.

unless you're on 2g of sauce forget about it!

when i'm cutting, however, i do a 20 mintue a.m cardio routine, and 8-10 hours later i hit the gym for a proper workout.
 
BigBadBootyDaddy29 said:
It can be done, but one of your sessions has to be light and explosive. This type of training is not going to be optimal for most people, but it is not a one way ticket to overtraining if you use a good program, get enough sleep, eat enoough, cycle your training, etc. It will not work if you're coming in to the gym and going to absolute failure and attempting 1-3 rep maxes and things like that.

I think a person's goals need to be looked at too, as well as the type of training they respond too. If you're a high level athlete, I think 2 sessions per day can be beneficial. On the other hand, if you're bodybuilding and you're a hardgainer and you find that things like HIT and DC work best for you, then you will probably not get anything out of training twice a day. It is a very individual thing, and I wouldn't suggest anybody knock it until they give it a shot. But make sure you have a good, proven routine.

Personally, I have been training mon-tues-thurs-fri, and mon and thurs are double sessions with heavy lower in the am and light upper in the pm on mon and light lower in the am on thurs with heavy upper in the pm. I am not overtrained or burned out, and have gained 8 lbs in the last 3 weeks, and gotten stronger on everything. BUT I need to add that I eat anywhere from 5,500-7,500 calories a day, and I am not natural for this training cycle. But these are all things you need to look at and decide before you pick a program.

I agree with Debaser that you need to pick something and give it a fair shake.....I also agree with Louden that you cannot go balls out 110% two sessions a day everyday.....so think about it, use your head, and stick with something.
Click to expand...

Exactly.. the volume varies a lot. Some workouts are pretty light. At most, it's high volume for one bodypart per day,the rest are moderate volume..
I'm not a hardgainer at all, I can gain weight on just 3000 calories. I'm probably going to be upping this a lot since I'll be working out 2x daily though.

I think this will work well for me, and if not, at least I tried it. During the year, I don't really have time to try something like this.

I tried DC, I didn't like only doing one exercise per bodypart. I like the pump I get with higher volume... I'm not going to be a professional bodybuilder, I don't want lifting weights to start to be something I hate.
 
I tried DC, I didn't like only doing one exercise per bodypart. I like the pump I get with higher volume... I'm not going to be a professional bodybuilder, I don't want lifting weights to start to be something I hate.

Doggcrapp:: go ask boat rowers, lumberjacks swinging axes and others with similiar aspects if that huge pump they get made their backs larger or their arms bigger. Bilat go up and down on your calves 500 times 7 days a week--youll have trouble walking and the pump will be outrageous and let me know what kind of gains you get (dont answer i already know the answer--ZIP) --Next time you see a reasonably lean powerlifter in the heavier classes with gigantic muscle mass ask him how much pumping he did......How many people are in the US? 290 million? how many lift weights? an estimated 10 million maybe....how many of those people go in the gym for a pump? 95% of them. How many large people do you see walking around? 9.5 million? These are questions you need to ask yourself. Who are the thickest natural bodybuilders out there and how do they train? Start with Skip Lacour, Derick Farnsworth and Jeff Willett and see if they train with light pumping weights.....
 
95% of the people who go to a gym don't do shit, their intensity sucks, they lift the weight just to lift it, and their diet sucks.

The weights aren't light on this program. The volume, reps and sets changes each day.

I'm know your methods work (I still use RP somedays, slow negatives someimes, very high protein everyday), I just didn't like it because I wasn't getting a pump and that's one thing I want...

A lot of bodybuilders don't just do the 1 day a week routines like a lot of people say. A lot use shocking methods (like you suggest rest pausing). I really doubt they're are a lot of huge bodybuilders doing only straight sets 1 day a week per muscle groups like some people on here say.
 
1. Why is the pump the one thing you want? It means absolutely nothing. Any time you want one, just pick up a coffee can in your house and curl it 50 times.

2. Rest pause is not a "shock method" it's a great way to make strength gains. "Shocking" the muscles is the biggest load of shit ever devised by the bodybuilding magazines, usually people do 30 different routines in one year because they think they're "shocking" their muscles, and they end the year at the same weight they started.

3. If the volume, reps and sets change each day, then how the hell do you know if you're making progress? You need to understand, once and for all:

When you lift heavy weights you will be a big guy.

Do you bench 400, squat 500+ etc.? Are you even remotely close? If not, then forget about shocking your muscles and concentrate on getting big numbers. Only then will you realize how to grow muscle.
 
Do you bench 400lbs, squat 500lbs?

Rest pause is considered a shocking method to some.. As is negatives, double negatives, supersets, etc.

Have you tried shocking methods? How do you know I won't gain more strength from this faster?

Curling a coffee can doesn't produce the type of pump I'm talking about. The type of pump i'm talking about is when I've done so much work on biceps it's hard to move my arm for a few hours after the workout.

I'm gonna try it for 30 days, if you're right.. I'm not gonna grow at all.

I've seen too many pictures in the members forums of guys who don't even look like shit and they use steroids. So I'm trying something a little different.
 
That's fine. Be prepared to not grow and feel like shit.

And like I said before, a pump doesn't mean anything. You can make believe that you had a good workout because you got a pump, if that'll make you feel better.
 
Bilat,

Here are some questions for you.

What do you expect to gain from a program like this?

Do you think that more is better?

You can't get a pump using one all out set? Are you sure you are training properly? How come after 9 years of training, I can use one all out set and have a monstrous pump?

I can't figure out what it is that you are after.
 
Leave him alone! Let him dow hatever he wants. Who knows, maybe he will explode on this kind of routine. If he overtrains it will be a future lesson for him when to hold back and when to increase the intensity. Worry about yourself and not someone who decides to try alternate methods of training
 
"You can make believe that you had a good workout because you got a pump, if that'll make you feel better.
--------------------------------------------------------------------------------
That's not what I've read."

What did you read? A Pump has nothing to do with how intense your workout was really, and does not necessarily have anything to do with strength/size gains.
 
another not-mentioned use of 2-a-day training is to split up a routine to manage fatigue.

Right now I do HST, 3 sets for legs, 2 sets for chest, 2 sets for back, 2 for arms, 3 for shoulders. By the time I hit shoulders (I have them last), my front and mid delts are pooped. I've contemplated splitting training into two sessions:

AM: 1 Legs, 1 chest, 1 back, 1 arm, 1 shoulder
PM: 2 Legs, 1 chest, 1 back, 1 arm, 2 shoulder

Just so I don't feel tired on my last sets.

Basically what I'm saying is this: 2-a-day is okay IF YOU'RE DOING HALF THE VOLUME EACH TIME. I'd say it'd actually allow you to bulk with less fat (better nutrient partitioning) and you'd accumulate less fatigue because you'd be farther from failure. If you train to failure forget it.
 
I do different bodyparts but there is only one bodypart that is getting worked extremely hard.

The other benefit of doing 2 workouts is, testosterone levels get lower throughout the day.. A PM lifting session helps raise them.
 
Not everyone has the genetic abillity to give 110 % like Louden Swain, I love power movements, but power movements don't love me, I definately do well on training twice a day for considerable volume.
 
Try it for the 30 days, see how you like it. Although, keep this in mind, jumping from one routine to the next, is a surefire way to making little to no progress. Pick one routine, based on sound principles, and keep at it. Good luck with this experiment, and I hope it goes well.

ps. Sometime between the morning and evening workout, I would try to take a nap. Also before and after each session, load up on the carbs, so your energy can keep up. Oatmeal, potatoes and eggs are two favorite preworkout meals of mine.
 
C3bodybuilding said:
Try it for the 30 days, see how you like it. Although, keep this in mind, jumping from one routine to the next, is a surefire way to making little to no progress. Pick one routine, based on sound principles, and keep at it. Good luck with this experiment, and I hope it goes well.

ps. Sometime between the morning and evening workout, I would try to take a nap. Also before and after each session, load up on the carbs, so your energy can keep up. Oatmeal, potatoes and eggs are two favorite preworkout meals of mine.
Click to expand...

thanks. I'll tell you guys how it goes. Feeling so soar today, I love it.
 
bilat said:


Exactly.. the volume varies a lot. Some workouts are pretty light. At most, it's high volume for one bodypart per day,the rest are moderate volume..
I'm not a hardgainer at all, I can gain weight on just 3000 calories. I'm probably going to be upping this a lot since I'll be working out 2x daily though.

I think this will work well for me, and if not, at least I tried it. During the year, I don't really have time to try something like this.

I tried DC, I didn't like only doing one exercise per bodypart. I like the pump I get with higher volume... I'm not going to be a professional bodybuilder, I don't want lifting weights to start to be something I hate.
Click to expand...




Hey Bilat I think its always good to experiment and definately prefer high volume myself. I feel its totally possible to apply high intensity and high volume contrary to what I hear people saying. I train for 7 hours twice a week and then two or three other sessions ranging from 2-4 hours. Has been working well for me.Heavy Duty to me seems like alot of bullshit, but maybe it works for some unnaturals. I think alot of people are afraid to push past certain points. The body can take a good deal of abuse. Of course everyone is different and this is just my opinion. Good luck with the training
 
Vortexx said:
Not everyone has the genetic abillity to give 110 % like Louden Swain, I love power movements, but power movements don't love me, I definately do well on training twice a day for considerable volume.
Click to expand...



I disagree Everyone has the ability to give 110% Aslong as they dont pussy out. Its easy to give 50% percent of yourself in the gym. Even a weakling can give 110% of himself. You have to have heart and a good pair of balls. hehe
 
WalkingBeast said:
I train for 7 hours twice a week and then two or three other sessions ranging from 2-4 hours.
Click to expand...

Wow. That sure is unconventional. Sounds like a job. I'm curious what your 7 hour workout looks like.
 
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