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Anyone train 2x a day?
- Thread starter JKurz1
- Start date
BigBadBootyDaddy29
New member
I have had success training twice a day at times. My workouts on Mon and Thurs were doubles with lower body in the AM and upper in the PM.....Tues was one workout focusing on cleans and assistance and Fri was one workout focusing on snatches. I got great gains and the added work allowed me to eat whatever I wanted whenever I wanted and stay lean.
If you want to try this type of training, try it, maybe you'll like it, maybe you won't, but don't let people discourage you just because it doesn't work for hardgainers (which you may not be) or because it could lead to overtraining (there is no such thing if you train intelligently) or because the magazines don't advocate it (they're about as useful as toilet paper).
Anyway, good luck, and if you want my program that i used let me know and I will post it.
If you want to try this type of training, try it, maybe you'll like it, maybe you won't, but don't let people discourage you just because it doesn't work for hardgainers (which you may not be) or because it could lead to overtraining (there is no such thing if you train intelligently) or because the magazines don't advocate it (they're about as useful as toilet paper).
Anyway, good luck, and if you want my program that i used let me know and I will post it.
BigBadBootyDaddy29
New member
Here is what I did......Iron Lion, a former member here, gave me the idea, and I modified it a little to suit me best.
Monday AM Hard and Heavy
1.) Back Squat
2.) Front Squat
3.) Barbell Lunge
4.) Standing calf raise
5.) Weighted decline situps
Monday PM Light and Explosive
1.) Speed Bench or Bench at 70%
2.) Weighted dips
3.) Explosive rep pushups
4.) Front Lateral Raises
5.) Rotator cuff complex
Tuesday
1.) Power Clean
2.) Clean pull
3.) Clean-Grip rack deadlift
4.) Chins
5.) Any type of rowing movement
6.) Biceps to failure
Wednesday
OFF
Thursday AM Light and explosive
1.) Overhead squat
2.) Jump squat
3.) 1-Leg Leg Press
4.) Barbell step-up or Glute ham Raise
5.) Spread eagle situps
Thursday PM hard and heavy
1.) Bench press
2.) Push press
3.) Close-Grip Incline press
4.) Skullcrushers
5.) Rotator cuff complex
Friday
1.) Power snatch
2.) Snatch pull
3.) Snatch-grip shrug
4.) Lat pulldown
5.) Any type of rowing movement
6.) Biceps to failure
Saturday
1.) GPP (farmer's walk, sled dragging, light clean and jerk, turkish getups, etc.....I'd pick one or two)
2.) Cardio (either run a mile for time or do some sprint work)
Sunday
Eat, rest, and go on elite fitness
If you do a search you can find the original program that IL posted, I used his template to create something best suited to me personally. I got great gains off it, rock solid gains. I ate all the protein I could, all the good carbs I could like oatmeal and whole grains, I didn't pay attention to fat, and if I wanted something sweet, I could afford to treat myself within reason.
Monday AM Hard and Heavy
1.) Back Squat
2.) Front Squat
3.) Barbell Lunge
4.) Standing calf raise
5.) Weighted decline situps
Monday PM Light and Explosive
1.) Speed Bench or Bench at 70%
2.) Weighted dips
3.) Explosive rep pushups
4.) Front Lateral Raises
5.) Rotator cuff complex
Tuesday
1.) Power Clean
2.) Clean pull
3.) Clean-Grip rack deadlift
4.) Chins
5.) Any type of rowing movement
6.) Biceps to failure
Wednesday
OFF
Thursday AM Light and explosive
1.) Overhead squat
2.) Jump squat
3.) 1-Leg Leg Press
4.) Barbell step-up or Glute ham Raise
5.) Spread eagle situps
Thursday PM hard and heavy
1.) Bench press
2.) Push press
3.) Close-Grip Incline press
4.) Skullcrushers
5.) Rotator cuff complex
Friday
1.) Power snatch
2.) Snatch pull
3.) Snatch-grip shrug
4.) Lat pulldown
5.) Any type of rowing movement
6.) Biceps to failure
Saturday
1.) GPP (farmer's walk, sled dragging, light clean and jerk, turkish getups, etc.....I'd pick one or two)
2.) Cardio (either run a mile for time or do some sprint work)
Sunday
Eat, rest, and go on elite fitness
If you do a search you can find the original program that IL posted, I used his template to create something best suited to me personally. I got great gains off it, rock solid gains. I ate all the protein I could, all the good carbs I could like oatmeal and whole grains, I didn't pay attention to fat, and if I wanted something sweet, I could afford to treat myself within reason.
BigBadBootyDaddy29
New member
Lililston, if you check the stickies on the training board they provide links and info. on the Olympic lifts. A strength coach I had in college showed me the Olympic lifts, some people would absolutely need coaching, but if you look at videos and break the lifts down into phases when learning, you can self-teach. If you have any questions post them or PM me, I'd be happy to help whatever way I can.
JKurtz, I think legs tonight would be a good idea, when is your normal leg day, what you do would all depend on when you hit legs heavy in your routine. You can do 5x5 at 70% or 3x8 at 70% or jump squats or speed squats or overhead squats and then an explosive movement like power cleans very light to concentrate on form and speed. The possibilities are endless if you're creative enough. Maybe try something like...
1.)Overhead Squats (3x8)
2.)Jump Squats (5x5)
3.)Clean and Jerk (3 cleans, followed directly by 2 jerks done at about 65% for 4 sets)
This will get your heart rate up and the explosive work will make you feel like you accomplished something, yet the loads aren't so close to your maximums that you will tax yourself to the point of ruining your workout tomorrow.
Also, have you ever done GPP (general physical preparedness)...like on an off day do some sled dragging or farmer's walks or sprint work....it is great cardio and gives you overall funtional strength and conditioning to transfer over into real-world activities.
JKurtz, I think legs tonight would be a good idea, when is your normal leg day, what you do would all depend on when you hit legs heavy in your routine. You can do 5x5 at 70% or 3x8 at 70% or jump squats or speed squats or overhead squats and then an explosive movement like power cleans very light to concentrate on form and speed. The possibilities are endless if you're creative enough. Maybe try something like...
1.)Overhead Squats (3x8)
2.)Jump Squats (5x5)
3.)Clean and Jerk (3 cleans, followed directly by 2 jerks done at about 65% for 4 sets)
This will get your heart rate up and the explosive work will make you feel like you accomplished something, yet the loads aren't so close to your maximums that you will tax yourself to the point of ruining your workout tomorrow.
Also, have you ever done GPP (general physical preparedness)...like on an off day do some sled dragging or farmer's walks or sprint work....it is great cardio and gives you overall funtional strength and conditioning to transfer over into real-world activities.
Last edited:
theoak01
New member
I do two and have done three,2 weights 1 cardio,but they are only quick sessions that I fit in my breaks between classes,I bulked up 18lbs prob adding 4-5lbs of fat since sept doing it so I think it worked ,do what ya gotta do to get the workouts in man,if it doesnt work or starts working against you then change it up
Lord_Suston
New member
I did once in the morning for weight and once at night for sprints/plyos or sport specific. It is very hard to push yourself on the cardio if you are trying to gain strength but possible with good diet and enough rest
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