Need Help Designing A Twice A Day Routine

[tzan]

Whats up? Due to my current situation I will be able to lift twice a day for at least the next two months, maybe even three . I'm just comming off of a cycle and am looking to change my routine as well. I've never done any twice a day workout, so I really have no idea what some good ones would be. If you guys could throw a couple at me to choose from it would be great. Ummmmmmmmm twice a day, I'm getting aroused just thinking about it

 

[tzan]

Oh BTW, for those of you that are doing them or have done them, how is/was it???

 

[OMEGA]

day 1

am 15-20minutes cardio.....chest & front side deltoids

pm 15-20 minutes cardio.....triceps& abs.

day 2

am 30 minutes cardio

pm 5-10 minutes cardio......legs

day 3

am 15-20 minutes cardio........back&traps

pm 15-20 minutes cardio........ biceps&abs

day 4 OFF
day 5 OFF OR REPEAT

 

[BodybuildingUniverse]

if you are natural dude dont bother. NO way you can train HARD and train TWICE a day naturally and expect to recover. My $.02

 

[gymtime]

if you are natural dude dont bother. NO way you can train HARD and train TWICE a day naturally and expect to recover. My $.02

Agreed. I think this is true for a lot of guys even if they are on a cycle.

 

[Blood&Iron]

I tend to be an advocate of HIT-like low volume but a few months ago tried training twice a day as an experiment. I was dieting too(Eventually hitting 1500kcal at a bodyweight of 200lbs. Dumb.) Surprisingly it worked pretty well for me. Not staggeringly better than once a day, but I didn't shrivel to the size of Woody Allen as I was expecting. I basically did a low-volume, low-rep workout in the morning and repeated the same workout with high-reps in the evening. I had to sleep about 10hours a day, plus an hour nap, because I was so utterly exhausted by this schedule. And every two weeks I had to take one week where I trained only once a day when I felt overtraining coming on. I also ended up concluding that training legs twice a day was too much, and typically skipped the 2nd session for them. I just couldn't squat in the morning to failure and come back in the evening for high rep squats and lift any kind of intensity. I wouldn't necessarily recommend training 2x a day to anyone else, but just thought I share my experiences.(I'm natural btw.) I might well try doing this again when not dieting, just to see what happens.

 

[tzan]

if you are natural dude dont bother. NO way you can train HARD and train TWICE a day naturally and expect to recover. My $.02

Why do you say this?? I don't think you quite understand. I pretty much have nothing to do all day but lift and eat. I'm not working or going to school. I don't get why training hard in the morning then going back home eating and resting would prevent me from hitting the weights just as hard again at night.

 

[tzan]

I tend to be an advocate of HIT-like low volume but a few months ago tried training twice a day as an experiment. I was dieting too(Eventually hitting 1500kcal at a bodyweight of 200lbs. Dumb.) Surprisingly it worked pretty well for me. Not staggeringly better than once a day, but I didn't shrivel to the size of Woody Allen as I was expecting. I basically did a low-volume, low-rep workout in the morning and repeated the same workout with high-reps in the evening. I had to sleep about 10hours a day, plus an hour nap, because I was so utterly exhausted by this schedule. And every two weeks I had to take one week where I trained only once a day when I felt overtraining coming on. I also ended up concluding that training legs twice a day was too much, and typically skipped the 2nd session for them. I just couldn't squat in the morning to failure and come back in the evening for high rep squats and lift any kind of intensity. I wouldn't necessarily recommend training 2x a day to anyone else, but just thought I share my experiences.(I'm natural btw.) I might well try doing this again when not dieting, just to see what happens.

Thanks for sharing your experience B&I. What do you or anyone else think of the routine Omega came up with?? It differes from yours because you don't train the same muscle twice in the same day like you described.

 

[ballast]

tzan-I am currently doing a form of double sessions and have had alot of success in the past with them.I don't juice, but I think that as long as you perform them in a sensible manner, multiple sessions can be productive.Like you, I'm not bound by employment, however, I am a student and full-time dad yet am still able to benefit from this type of training.I've got a few links for you to look at if you're interested:

http://t-mag.com/html/45cp.html

http://www.protraineronline.com/past/march2000/protrainer4.cfm

http://www.wsu.edu/~strength/twosess.htm

On Charles Staley's discussion board, he has remarked about his own training where he has done up to 12 sessions per week, with some lasting as little as 15 minutes.Bill Starr, the former strength and conditioning coach at Johns Hopkins, has also advocated two a day sessions, albeit, for advanced athletes or those with jobs consisting of little to no manual labor involved.Louie Simmons has his guys add in brief supplementary sessions in addition to their core workouts(even though I'm told most of these guys juice).The list goes on and on.Try it out.

 

[Blood&Iron]

Thanks for sharing your experience B&I. What do you or anyone else think of the routine Omega came up with?? It differes from yours because you don't train the same muscle twice in the same day like you described.

I can't really comment because when it comes down to it I think training 2x a day is bad. I couldn't really say if Omega's routine is better or worse than what I was doing, as I sorta feel all 2x a day training regimens are overkill. I think Charles Poliquin has written a couple of things on training 2x a day(Oddly, I read his recommendations after my experiment and they pretty much were exactly what I had done.) Check his website. Oh, and there are always Arnold's old routines if you want to get really crazy.

 

[tzan]

tzan-I am currently doing a form of double sessions and have had alot of success in the past with them.I don't juice, but I think that as long as you perform them in a sensible manner, multiple sessions can be productive.Like you, I'm not bound by employment, however, I am a student and full-time dad yet am still able to benefit from this type of training.I've got a few links for you to look at if you're interested:

http://t-mag.com/html/45cp.html

http://www.protraineronline.com/past/march2000/protrainer4.cfm

http://www.wsu.edu/~strength/twosess.htm

On Charles Staley's discussion board, he has remarked about his own training where he has done up to 12 sessions per week, with some lasting as little as 15 minutes.Bill Starr, the former strength and conditioning coach at Johns Hopkins, has also advocated two a day sessions, albeit, for advanced athletes or those with jobs consisting of little to no manual labor involved.Louie Simmons has his guys add in brief supplementary sessions in addition to their core workouts(even though I'm told most of these guys juice).The list goes on and on.Try it out.

Thanks for the links bro, very interesting reading. Have you always done the same muscles twice in the same day like Poliquin or have you changed them up. It's deffiantly something that I'm really getting interested in doing, so if you or anybody else has any other routines or web sites, I'd really appreciate to see them. thanks again to everybody that has replied to this thread. Keep um commin!!!!

 

[Deepsquat]

most likely will lead to overtraining ...doesn't matter that you have all day to rest...Omegas routine will definatly overtrain you! Way too much cardio!
Only way it might work is to do your normal split and then divid it in half each day...

 

[ballast]

tzan-I have done multiple sessions training the same muscle groups and training different muscle groups.Both have been productive.I suggest that if you are interested in this protocol, do a bit of experimenting.I find it quite humorous when people critisize this technique even though it has been proven to work.Not only do most people not even try this type of training before speaking negatively about it, they fail to follow common sense when implementing it.For example, you don't do two full sessions in one day.You split up the amount of work you do in one session, and apply it to two sessions.Now, alot of people I know train about 90 minutes per session.On a two a days schedule, I'll do a 30-40 min session in the morning, followed by a 15-25 min session in the evening.At the most, I'm still only training about an hour per day, which is less than they train.Yet this is still looked upon as overtraining.Whats more, I only do two a days for two weeks, followed by a week of regular training.This has helped in avoiding overtraining.
These are the guidelines endorsed by all proponents of this type of training.So how does this equate to overtraining?This type of training is definetly demanding, which is why alot of people probably avoid it.Between my personal experience and the research to back it up, I believe this type of training has merit.Experiment around with it if you want.If done intelligently, I'm sure you'll benefit from it.If you're interested, Charles Staley e-mailed me a few two a days programs that have been quite effective.If you're interested let me know.Good luck.

 

[OKIE]

Here is my current split that seems to work very well and never require more than about 1-1.5 hours in the gym:

Monday Morning
Calves & Chest
Monday Evening
At least 30 min cardio & abs

Tuesday Morning
Quads
Tuesday Evening
Biceps

Wednesday Evening
45 min cardio & abs

Thursday Morning
Back
Thursday Evening
Hamstrings

Friday Morning
Shoulders & Triceps

Saturday
Shrugs,calves, 30 min cardio, & abs

 

[Arioch]

I am pretty sure this is not what you are looking for, but my favorite routine involving multiple training sessions in the past was:

Monday: AM: Heavy snatch, light cleans. PM: Heavy squats and hyper-extensions.
Tuesday: AM: Light snatch, heavy cleans. PM: Light front squats and Good Mornings.
Wednesday: AM Light snatch and cleans. PM: Heavy Jerks.
Thursday: AM: Heavy snatch, light cleans. PM: Light squats and hyperextensions.
Friday: AM: Light snatch, heavy cleans. PM: Heavy front squats and RDL's.
Saturday: Light snacth and cleans. PM: Heavy Press.

 

[aurelius]

What do we mean by training session? I could hit the gym 6 times a day if I only worked for 15 minutes each session as some have mentioned on this thread.

 

[ballast]

I'm talking about a training session as defined by a period of time wherein a certain amount of exercise is completed.
Here's a leg routine Staley sent me when I asked for a program that integrated size and strength training:

AM Session:
1) Back Squats multiple sets of 1 rep using 90% of 1rm w/ 2 min rest intervals -stop when quality(speed of repetitions) deteriorates

PM Session:
1-A) Left Lunge
1-B) Right Lunge
-sets of 6 with 90 sec rest between sets

2-A) Glute-Ham Raise
2-B) Ball Crunch
-sets of 8 with 90 sec rest between sets

These sessions lasted between 20 or at most 30 minutes each.

 

[tzan]

tzan-I have done multiple sessions training the same muscle groups and training different muscle groups.Both have been productive.I suggest that if you are interested in this protocol, do a bit of experimenting.I find it quite humorous when people critisize this technique even though it has been proven to work.Not only do most people not even try this type of training before speaking negatively about it, they fail to follow common sense when implementing it.For example, you don't do two full sessions in one day.You split up the amount of work you do in one session, and apply it to two sessions.Now, alot of people I know train about 90 minutes per session.On a two a days schedule, I'll do a 30-40 min session in the morning, followed by a 15-25 min session in the evening.At the most, I'm still only training about an hour per day, which is less than they train.Yet this is still looked upon as overtraining.Whats more, I only do two a days for two weeks, followed by a week of regular training.This has helped in avoiding overtraining.
These are the guidelines endorsed by all proponents of this type of training.So how does this equate to overtraining?This type of training is definetly demanding, which is why alot of people probably avoid it.Between my personal experience and the research to back it up, I believe this type of training has merit.Experiment around with it if you want.If done intelligently, I'm sure you'll benefit from it.If you're interested, Charles Staley e-mailed me a few two a days programs that have been quite effective.If you're interested let me know.Good luck.

Yea I'm deffiantly interested in seeing them. Can you email them to me??

[email protected]

Thanks

 

[tzan]

Bump for Mr. M!!!!!!

 

[ballast]

tzan-did you get my e-mail.I hope so as it was practically a book.

 

[SSAlexSS]

if you are natural dude dont bother. NO way you can train HARD and train TWICE a day naturally and expect to recover. My $.02

It is possible!! True you cant do it the first time you try. But if you work at it you MIGHT surprise yourself and do it.,


And hey, its better to do 1 set of exercise each day than do 7 sets in one day with 1 week break.