Training twice a day. Any Thoughts on this?

[SaiBoT]

The Secrets Behind Training Twice a Day: Part I


Training twice a day is either 2 Good 2 Be True or the most important training secret you'll ever use!





by Charles Poliquin

http://www.charlespoliquin.com


I'll tell you right up front: One of the best ways to increase gains in strength or muscle mass rapidly is to train twice a day. This concept is not one I invented but in fact has been used by athletes from a variety of sports for many decades.

In football, one of the traditions during the preseason is to engage in a period where the athletes train twice a day in what is known as "two-a-days." Part of the rationale for doing so much work in a single day is to learn as many new skills and plays as possible, but it also serves as a message to players that it's time to get serious about the game. Other sports also make use of the concept of multiple workouts, but for other reasons.



Distance runners, for example, often require a large volume of training that is difficult to perform all at once and at a high level. Rather than running 10 miles straight, they might do a morning "warm-up" run of three miles, then a primary workout of seven miles later in the day. Splitting up their training as such serves to prevent them from getting lazy - if they go for a long period without a run, they start thinking twice about whether this type of commitment is worth the investment in time and energy.



In weightlifting, the famous Bulgarian weightlifting coach Ivan Abadzhiev popularized the concept that testosterone levels could only remain at their highest levels for about 30-45 minutes. Thus, to keep his athletes using the heaviest weights possible, Abadzhiev's workouts only lasted about 45 minutes. However, to obtain sufficient volume of training to continually make progress at the highest levels of the sport, Abadzhiev and other Bulgarian coaches found that their athletes needed to train at least twice a day - and in fact often as many as five times a day.



There are numerous reasons that explain why training twice a day is the shortcut to gains. From a physical perspective, anabolism is maximized. Because testosterone and cortisol both come from the same raw material (pregnenolone), you want to avoid long workouts that deplete the pregnenolone and interfere with testosterone production.



From a psychological perspective, training twice a day allows for greater concentration during workouts. No matter how driven you are, excessively long workouts affect your mind. Eventually you will not look forward to your workouts, and your desire to train hard will be affected.



Secrets of Twice-a-Day Training

I am firmly convinced that athletes can get more out of their training if they have the luxury of training twice a day. Unfortunately, many of us have career and family commitments that prevent us from participating in such an extensive training schedule. But if you do have the time to train twice a day, I'd like to share with you the methods that work the best.



First, when adding an additional workout it's important to keep both training sessions short. Excluding warm-up time, your workouts should initially be no more than 40 minutes in length - training longer than that would be counterproductive. Eventually, as your body's recovery ability increases, you can increase your workout time to 60 minutes, but no more.



Next, the training must be sequenced properly. I've found the best results are achieved when the same bodypart is trained twice on the same day. There are several options to accomplish this, such as the following sequence:



Option A: Hypertrophy

AM: Compound exercises

PM: Isolation exercises



If you are working the pectorals, for example, the morning session could consist of incline presses and dips, and the evening session would be devoted to isolation exercises such as dumbbell flyes and various cable exercises.



Powerlifters can also use a similar approach when they desire to move up a weight class post-competition, as follows:



Option B: Hypertrophy

AM: 4-6 reps

PM: 12-20 reps

From experience, I have found that working heavy in the morning and higher reps at night works quite well; for example, performing sets of 4-6 reps in the morning and sets of 12-15 at night.



Option C: Hypertrophy/Strength

AM: Low Reps, Fast Tempo

PM: Low Reps, Slow Tempo

You could also do the same reps bracket during both workouts but use a different tempo; for example, performing 4-6 reps on a 20X0 tempo in the morning and 4-6 reps on a 4210 tempo at night. The explosive work in the morning tends to facilitate the evening workout; thus you can use greater loads than normal in the evening. The nature of the exercise can take care of that. One practical way to apply this system would be to perform power cleans in the morning and deadlifts with chains at night. Or, for an athlete whose primarily goal is to improve their jumping ability, the sequence would be plyometrics in the morning and squats in the evening.



Option D: Rapid Strength Gains

AM: Relative Strength Methods

PM: Functional Hypertrophy Methods



If you are more interested in strength development, your morning workouts should be in the 1-3 rep range; whereas your evening workouts would max out at 8 reps.



Option E: Rapid Strength Gains

AM: Relative Strength Training

PM: Eccentric-Only Training



I really like this method, in which you train heavy in the morning and then perform eccentric-only training in the evening. For example, heavy front squats for 6 sets of 2-3 reps on a 5010 tempo in the morning, and eccentric back squats of 7 sets of 1 rep on a 10:0:1 tempo at night. For these squats, I recommend using the eccentric hooks known as "Power Recruits" (contact Bob Kowalski at 814-378-7108 ).



Option F: Olympic Weightlifting or Powerlifting

AM: Competitive lift or derivative

PM: Assistance work

For an Olympic lifter it could be snatches in the morning and front squats in the evening. For a powerlifter, it could be deadlifts in the morning and reverse hypers at night.



Regarding exercise selection for both workouts, you may want to do the same ones if strength is your primary goal, or change them completely if hypertrophy is your main concern. Thus, weightlifters would do back

squats twice a day, while a bodybuilder may perform bench presses in the morning and incline dumbbell presses in the afternoon. Or you could even just do a slight variation; for example, back squats, heels flat, in the morning, and backs squats, heels elevated, at night.



Putting Time on Your Side

You have to be wise when introducing twice-a-day training in that the volume should be increased gradually. I have developed the following great formula to accomplish this. (Note that when I say workout, it is a workout for a given body part, such as legs.)



Workout


Morning session
Evening session

1
40 to 50 minutes
20 minutes

2
50 to 60 minutes
20 to 30 minutes

3
40 minutes
none

4
50 to 60 minutes
25 to 35 minutes

5
50 to 60 minutes
30 to 40 minutes

6
40 minutes
none

7
50 to 60 minutes
40 to 50 minutes

8
50 to 60 minutes
40 minutes

9
50 to 60 minutes
none




Thoughts guys.

 

[musketeer]

I agree, and would advocate that everyone split their workout in half and do one half in the morning and the other half in the early evening. So a 1 hour workout becomes two half hours. You can then either build up to two longer workouts (35 mins x 2, 40mins x 2, 45mins + 30mins) or keep them short and build up the intensity.

BUT WHO HAS THE TIME?!

Maybe college kids or people who work from home. I used to work from home and it was easy to get them in, now I have a less than great arrangement:

Wake at 05:30 and workout with weights from 6:00-6:30 work from 07:30-19:00 and then run 5 miles home.

 

[ScMc]

Word.. Who has the time to train 2x a day??

 

[SaiBoT]

Luckily I went from a +12 hour day job to a 6 or less hour night job with a better income. So now I can allow myself to actually do this.

 

[immebz]

I waS JUST wondering about this and if training twice a day affects muscle growth, because i thought recovery started as soon as you were done working out...but i will do this since im in college playing football and i do have the time! great read!!!

 

[ceo]

I still have the old "Bulgarian Burst" training system booklet that he mentions. The system in it has you training 2 to 3 times a day about 5 min. each session, 6 days a week. Yikes! As he said, this idea isn't his. IF you have time, give it a go for a few months, and let us know how it goes. Personally, I'll stick with the 3 day a week training I'm doing, as it's working quite well, and allows me to have a life outside the gym.

 

[viciousness]

2 times a day is really good but it also beats the living shiet outta your CNS. I can tell ya that, Just never over-do it unless your on cycle

 

[SaiBoT]

I will give it a go in few months, but I'm still waiting on the part II of this article, which is about maximizing recovery on training 2xday.
Once it comes out I will update the thread.

 

[immebz]

I will give it a go in few months, but I'm still waiting on the part II of this article, which is about maximizing recovery on training 2xday.
Once it comes out I will update the thread.

cool that would be great

 

[Trader Bill]

I just joined this forum and here is the topic that I joined the forum for right on the front page, and by a thread starter who is obviously knowledgeable.

I'll often hit the gym and work out from 45 mins to an 1.5 hours, then come back later that day or even that night and hit the same muscle groups again. A lot of times i'll do it because it don't feel like I worked my muscles as hard as I could, and going back for a second going over always has me nice and sore.

Also, sometimes I just don't feel like continuing my workout so i'll get to a good stopping point and then go take a break for a few hours then come back and finish it up.

Anyway the bottom line is two a days on the same muscles twice in one day get my approval.

To clarify, I don't do two a days all the time. If I have the time and the will i'll go back and hit it again a second time on occasion.

 

[SaiBoT]

I just joined this forum and here is the topic that I joined the forum for right on the front page, and by a thread starter who is obviously knowledgeable.

I'll often hit the gym and work out from 45 mins to an 1.5 hours, then come back later that day or even that night and hit the same muscle groups again. A lot of times i'll do it because it don't feel like I worked my muscles as hard as I could, and going back for a second going over always has me nice and sore.

Also, sometimes I just don't feel like continuing my workout so i'll get to a good stopping point and then go take a break for a few hours then come back and finish it up.

Anyway the bottom line is two a days on the same muscles twice in one day get my approval.

To clarify, I don't do two a days all the time. If I have the time and the will i'll go back and hit it again a second time on occasion.

Welcome EliteFitness you will find everything you need to know about nutrition, weightlifting, cardio, general fitness, etc on this website.

And also your opinion will be heard and discussed.

 

[the_alcatraz]

Arnold used to work out lower body in the mourning and upper body at night, during his shredding days...it worked for him

As long as you make sure you are consuming enough protein, then I don't see why not.

 

[ceo]

Arnold used to work out lower body in the mourning and upper body at night, during his shredding days...it worked for him

As long as you make sure you are consuming enough protein, then I don't see why not.

Ah yes, while you're at it do all the "workouts of the pros" in Flex and M&F too! If you have the elite genetics and the boatload of AAS, insulin and HGH to go along with those genetics that 0.00001% of the population possesses, you too can win the Olympia someday! Oh, it helps if you don't have to go to work at a job while you're doing your two-a-days too.

What "worked" for the pros usually:
a) isn't really what "worked" to get them to that level, and
b) probably isn't going to work for the majority of everyone else.

If it did, well, I guess we'd all be up on that stage in Vegas in Sept. huh?

 

[the_alcatraz]

Ah yes, while you're at it do all the "workouts of the pros" in Flex and M&F too! If you have the elite genetics and the boatload of AAS, insulin and HGH to go along with those genetics that 0.00001% of the population possesses, you too can win the Olympia someday! Oh, it helps if you don't have to go to work at a job while you're doing your two-a-days too.

What "worked" for the pros usually:
a) isn't really what "worked" to get them to that level, and
b) probably isn't going to work for the majority of everyone else.

If it did, well, I guess we'd all be up on that stage in Vegas in Sept. huh?

Hmm...I'm always one to say you need to experiment with your body and see what works for YOU.

All I said is that Arnold proposed this way of training. I did not say everyone should train that way.

Take it easy big guy No need to jump down my throat about it.

I have trained twice a day before and t has worked fine with me. There is nothing wrong with it if you're getting proper food and supplementation and rest...nothing at all.

 

[ceo]

Hmm...I'm always one to say you need to experiment with your body and see what works for YOU.

All I said is that Arnold proposed this way of training. I did not say everyone should train that way.

Take it easy big guy No need to jump down my throat about it.

I have trained twice a day before and t has worked fine with me. There is nothing wrong with it if you're getting proper food and supplementation and rest...nothing at all.

I'm not jumping at all. Don't flatter yourself. I'm sitting here very relaxed and about to go to bed.

Absolutely. Many things will work for you, so go figure out what works BEST for you. A lot of things have worked for me. Some have worked better than others. Some things worked better for me at different times in my life than others too. And it all depends on a person's goals...which can change frequently as well.

I know 2-a-days would work better for a 19 year old college kid who had an easy schedule and no job than for a 36 year old with a career and family. Also would help if that kid had some test and dbol too, but I wouldn't recommend that for any 19 year old.

Most people take too long to find out what works BEST for them. Sometimes when they find something that works really really well, they go ahead and "change it up" right in the middle of the best gains of their lives too. After all, they gotta "keep the muscles guessing"! Makes sense right? I mean if it ain't broke, let's go ahead and fix it anyway! That's what people usually do with their training and diet.

If you're training twice a day intensity will have to suffer. If you still give an all out, balls to the wall intensity, your 2-a-days won't last much more than 2 days. Of course most people lie to themselves about their intensity level too. Or they confuse intensity with short rest periods and/or number of sets/exercises performed (which is inaccurate as those things have nothing to do with intensity).

Anyway, I'm tired and going to bed. Not jumping down anyone's throat, just want people to train smarter. Think about what you're doing and what you've done. This is why it's important to keep a logbook to track progress of not only the weights you're lifting, but the weight on the scale, and measurements too. It'll be easier to see what works then.

 

[FunFun]

Arnold used to work out lower body in the mourning and upper body at night, during his shredding days...it worked for him

Considering the volume of his workouts and that he trained every muscle twice in six days he had little choice. I doubt any professional bodybuilders now train with the same high frequency.

For me the tediousness of having to go to the gym twice a day would soon burn me out and take away any advantages to be had.

I've never found it difficult to train hard for 90 minutes. I'd rather get it done in one session and least feel like I have a life outside the gym.

 

[SaiBoT]

I think that if your life, work, etc allows you to do that a morning workout of 50 minutes and another 50 min workout later on the afternoon for the same muscular group or back and bis later/chest and tris later/ squats and deads later/ (some examples) it might be worth the shot providing that diet, recovery and sleep is in check.

I'm not a big fan of high volume on the same workout, it kills intensity. I'd rather trash myself during 50 minutes and come again 8 hours later for another jolt if I'm capable of than go mid-gas through 2 hours workouts... High intensity for most people doesn't go over 60 minutes at a time.

 

[the_alcatraz]

My entire workout session is 45-50 mins of super intense, vein bulging, eye-gauging, balls-to-the-wall pumping iron.

 

[FunFun]

My entire workout session is 45-50 mins of super intense, vein bulging, eye-gauging, balls-to-the-wall pumping iron.

If you don't do some decent warmups and work into your heavy weights progressively, that has to be a recipe for eventual disaster.

If I was training for 45 minutes (I usually do 90 - 120 mins), at least half of that time would be considered warmups or progressive feel sets. If I came in twice a day, I'd be wasting far too much time.

When I warmup well I can lift heavier. Cutting warmup time short leads to a less effective workout for me. I should mention here that I'll be 50 this year, so that connective tissue needs to be well prepared.

 

[SaiBoT]

By 50 minutes of high intensity nobody includes the previous 10-15 min of warm-ups. The high intensity times start when you do your first work set not the warm-ups.

 

[the_alcatraz]

by 50 minutes of high intensity nobody includes the previous 10-15 min of warm-ups. The high intensity times start when you do your first work set not the warm-ups.

+1

 

[ceo]

By 50 minutes of high intensity nobody includes the previous 10-15 min of warm-ups. The high intensity times start when you do your first work set not the warm-ups.

only 10-15 min of warm-ups? Man, I forgot how nice it is to be young! I hope you can still do what you're doing in 10-20 years! lol!

Usually I come in and ride the bike for 5-7 minutes just to get the blood going and body/joints warmed. I rotate my shoulders, elbows and wrists multiple times (20-30) in each direction (legs are already rotating). If it's my chest/shoulder/tricep/back width/back thickness day, I will do about 4 warmup sets on chest before I do my heavy working set (rest-paused). Then I do a static, extreme stretch for 60 seconds (very painful).

Obviously shoulders and triceps won't need as many warmup sets since I just did chest (bench press). But I usually do 1-2 just to get used to the heavy weight I will be using. Back will definitely need 2-3 warmup sets, before each exercise (width and thickness). Again, I do a static stretch for at least 60 seconds after every body part.

So, even though I do a very high intensity, low volume high frequency training...from the time I walk in the door to the time I walk out the door of the gym is usually 1.5 hours.

 

[SaiBoT]

only 10-15 min of warm-ups? Man, I forgot how nice it is to be young! I hope you can still do what you're doing in 10-20 years! lol!

Usually I come in and ride the bike for 5-7 minutes just to get the blood going and body/joints warmed. I rotate my shoulders, elbows and wrists multiple times (20-30) in each direction (legs are already rotating). If it's my chest/shoulder/tricep/back width/back thickness day, I will do about 4 warmup sets on chest before I do my heavy working set (rest-paused). Then I do a static, extreme stretch for 60 seconds (very painful).

Obviously shoulders and triceps won't need as many warmup sets since I just did chest (bench press). But I usually do 1-2 just to get used to the heavy weight I will be using. Back will definitely need 2-3 warmup sets, before each exercise (width and thickness). Again, I do a static stretch for at least 60 seconds after every body part.

So, even though I do a very high intensity, low volume high frequency training...from the time I walk in the door to the time I walk out the door of the gym is usually 1.5 hours.

When you were young you gave at least those 15 min warm-ups? Because most young trainees and newbies I know go straight to the worksets and wonder why they get hurt and don't grow.

Those static stretch are great I also do them for chest, bicep and back.

 

[the_alcatraz]

I warm up for 15 minutes everyday. Warming up is just as important as the entire workout for several reasons, incuding the fact that it will help you avoid injury, get your muscles ready and your joints/muscles warm for heavy lifting...it will also get you pumped and the blood flowing in your body.

I start of with stretching for 5-7 minutes
I move on to shadow boxing for another 5 minutes in the boxing room
I end my warmup with another 3 minutes of stretching

 

[SaiBoT]

I warm up for 15 minutes everyday. Warming up is just as important as the entire workout for several reasons, incuding the fact that it will help you avoid injury, get your muscles ready and your joints/muscles warm for heavy lifting...it will also get you pumped and the blood flowing in your body.

I start of with stretching for 5-7 minutes
I move on to shadow boxing for another 5 minutes in the boxing room
I end my warmup with another 3 minutes of stretching

I'm pretty sure that your back's development is in part due to your boxing training, I also felt it on my kickboxing training in the past.

 

[FunFun]

By 50 minutes of high intensity nobody includes the previous 10-15 min of warm-ups. The high intensity times start when you do your first work set not the warm-ups.

I count gym time, not high intensity time. Going by your analysis, in your 50 min workout you're doing more high intensity time than I do during a 2 hour workout.

On any exercise I do, only the last 1 or 2 sets could be considered high intensity. The rest are progressive feel sets (or pump sets to finish with) to get prepared for the near failure, high intensity sets.

In a back workout, if I'm doing for example 20 sets total on 5 different exercises, my high intensity sets would number about 5 at most, so only 25% of that 1 hour workout would be considered high intensity (if rest periods are considered, then even less)...however I would have to be in the gym for at least 75 minutes to accomplish this taking into consideration my warmups. Even my heavy lead up sets at sub-maximal weights could not be considered high intensity, eventhough they can be very taxing nonetheless.

I believe there is too much talk about high intensity here. People aren't training at high intensity for anywhere near as long as they think.

Even in a Bill Star 5x5 type workout, only the last set is high intensity at near-failure weight...and that's only for about 2 or 3 exercises. So what would the high intensity time be in a Bill Star 5x5 workout? A few minutes at the most.

I think people are confusing hard, serious dedicated training with high intensity.

I believe that twice a day training could end up being two half-ass workouts in place of one decent workout for many people. You'd really have to guard again laziness. It would be easy to get into the frame of mind that you can take it a bit easy because you'll be back later to finish off.

I had to laugh when a friend of mine told me he only trained quads (only 3 excises in total) in the morning. I asked him about hamstrings. He said he'll be back in the afternoon to do them...about 2 exercises in total. To me that is sheer laziness apart from being a waste of time.

I train once a week per bodypart in a 4 day split. I know I won't be back for a week working each bodypart so I always have the attitude that I must really blast it or I'm wasting a whole week.

Each to their own. It's once a day for me. If I needed some more time I'd find it more profitable to train on a rest day than come in again on the same day.

 

[the_alcatraz]

I'm pretty sure that your back's development is in part due to your boxing training, I also felt it on my kickboxing training in the past.

Muay Tai / Kickboxing / Wrestling

 

[SaiBoT]

I count gym time, not high intensity time. Going by your analysis, in your 50 min workout you're doing more high intensity time than I do during a 2 hour workout.

On any exercise I do, only the last 1 or 2 sets could be considered high intensity. The rest are progressive feel sets (or pump sets to finish with) to get prepared for the near failure, high intensity sets.

In a back workout, if I'm doing for example 20 sets total on 5 different exercises, my high intensity sets would number about 5 at most, so only 25% of that 1 hour workout would be considered high intensity (if rest periods are considered, then even less)...however I would have to be in the gym for at least 75 minutes to accomplish this taking into consideration my warmups. Even my heavy lead up sets at sub-maximal weights could not be considered high intensity, eventhough they can be very taxing nonetheless.

I believe there is too much talk about high intensity here. People aren't training at high intensity for anywhere near as long as they think.

Even in a Bill Star 5x5 type workout, only the last set is high intensity at near-failure weight...and that's only for about 2 or 3 exercises. So what would the high intensity time be in a Bill Star 5x5 workout? A few minutes at the most.

I think people are confusing hard, serious dedicated training with high intensity.

I believe that twice a day training could end up being two half-ass workouts in place of one decent workout for many people. You'd really have to guard again laziness. It would be easy to get into the frame of mind that you can take it a bit easy because you'll be back later to finish off.

I had to laugh when a friend of mine told me he only trained quads (only 3 excises in total) in the morning. I asked him about hamstrings. He said he'll be back in the afternoon to do them...about 2 exercises in total. To me that is sheer laziness apart from being a waste of time.

I train once a week per bodypart in a 4 day split. I know I won't be back for a week working each bodypart so I always have the attitude that I must really blast it or I'm wasting a whole week.

Each to their own. It's once a day for me. If I needed some more time I'd find it more profitable to train on a rest day than come in again on the same day.

Examples of High-Intensity are rest-pause training, maximal weights method, maximal-tension drop-sets, 4-5% solution, Wave like Load. all these methods require more than one workset or at least extend a given set through rest-pause which is the case of Dante Trudell DC. This kind of of training activates the high-treshold motor (fast-twitch fybers) which are the ones who have the largest growth potential.

Obviously one can't workout like this for a extended period of time, by that I mean duration of routine and also the phase, because it would lead to lack of progress or even worst overtraining. Also it is very wise after a phase of high-intensity (6-8 workouts) proceed with an accumulation phase (another 6-8 workouts), with higher-reps and lower rest intervals.

as a natural trainee I found it very difficult to keep focus, motivation, interest, whatever you may wanna call it, after one hour in the gym. On my case particularly since you mentioned your laughter about splitting quads and hams, I find more energy killing the quads first them come back again to bust my calves which need much improvement. Working calves right after quads simply doesn't work with me...

But everybody is different.

 

[FunFun]

as a natural trainee I found it very difficult to keep focus, motivation, interest, whatever you may wanna call it, after one hour in the gym. On my case particularly since you mentioned your laughter about splitting quads and hams, I find more energy killing the quads first them come back again to bust my calves which need much improvement. Working calves right after quads simply doesn't work with me...

But everybody is different.

I know many people train quads and hams on different days, but I'm referring to coming back the same day to do something that can be done in 15 minutes or so once I'm finished with quads. For me that would mean warming up again from scratch to get to a few work sets in.

I have absolutely no trouble blasting quads, hams and calves in one workout. IMO a persons fitness levels and endurance go down if workouts are always short.

 

[the_alcatraz]

I know many people train quads and hams on different days, but I'm referring to coming back the same day to do something that can be done in 15 minutes or so once I'm finished with quads. For me that would mean warming up again from scratch to get to a few work sets in.

I have absolutely no trouble blasting quads, hams and calves in one workout. IMO a persons fitness levels and endurance go down if workouts are always short.

length of workout doesn't matter much if your workout is intense to the point were you can't move afterwards

 

[FunFun]

length of workout doesn't matter much if your workout is intense to the point were you can't move afterwards

I like a balance between volume and intensity...which takes more time. Not every set needs to be intense to get benefits....or do you consider only intense sets to be beneficial?

I can fatigue any muscle in a very short time with intense supersets using light weights and using pre-exhaustion. 5 - 10 minutes would be enough on most muscle groups. Should I make the muscle fatugued in a very short time and get out of the gym then? I'd finish off the body so quickly I wouldn't need to come back the same day.

 

[SaiBoT]

length of workout doesn't matter much if your workout is intense to the point were you can't move afterwards

+1 Exactly my point... after a session of heavy squatting and also a all out 20 reps with a weight you can normally do 12 reps at the end of heavy squatting the only energy left is for going to the bathroom before i puke all over the floor.

 

[the_alcatraz]

+1 Exactly my point... after a session of heavy squatting and also a all out 20 reps with a weight you can normally do 12 reps at the end of heavy squatting the only energy left is for going to the bathroom before i puke all over the floor.

my thoughts exactly...I like to feel like I'm going to faint / puke after every workout

 

[FunFun]

my thoughts exactly...I like to feel like I'm going to faint / puke after every workout

Ok, I see the problem here. I like to feel good and healthy after every workout along with the sense of achievement. I'll leave you guys to faint/puke after every workout...good luck!

 

[the_alcatraz]

Ok, I see the problem here. I like to feel good and healthy after every workout along with the sense of achievement. I'll leave you guys to faint/puke after every workout...good luck!

lol...

Some people like to push themselves to the limit with every workout. I am one of those people.

 

[SaiBoT]

Lol

 

[the_alcatraz]

Lol

Good mourning bro

How was work last night :

 

[SaiBoT]

It was crazy... it's new season, students back to college, more people start to party indoors. I had to take some ephedra to keep me going...

I love it though, bartending is the coolest job ever.

 

[the_alcatraz]

It was crazy... it's new season, students back to college, more people start to party indoors. I had to take some ephedra to keep me going...

I love it though, bartending is the coolest job ever.

lol

 

[SaiBoT]

lol

Yep that's part of the job too... If you conquer the girls then you get the guys atention and that's where the money is! They are willing to give me the biggest money tip just to impress the girls. Every now and then my girl catches a phone number inside my pockets, but she totally gets it as pure business, most of the times

 

[the_alcatraz]

Yep that's part of the job too... If you conquer the girls then you get the guys atention and that's where the money is! They are willing to give me the biggest money tip just to impress the girls. Every now and then my girl catches a phone number inside my pockets, but she totally gets it as pure business, most of the times

lolololol

My wife would cut off my cawk while we slept if I ever did that

 

[SaiBoT]

lolololol

My wife would cut off my cawk while we slept if I ever did that

Ah... the troubles of a bartender's life...

HEy! Good stuff the ANABOLIC ALLIANCE!

 

[the_alcatraz]

Ah... the troubles of a bartender's life...

HEy! Good stuff the ANABOLIC ALLIANCE!

Hoowaaaaa!

 

[02gixxersix]

I haven't had the time to train once a day for the last few months. I wish to God I had time for two-a-days. Maybe someday but definitely not now. I'm going to start going during work this week because after work is not happening these days.

 

[the_alcatraz]

I haven't had the time to train once a day for the last few months. I wish to God I had time for two-a-days. Maybe someday but definitely not now. I'm going to start going during work this week because after work is not happening these days.

Good luck to ya bro...a healthy mind in a healthy body

 

[02gixxersix]

Good luck to ya bro...a healthy mind in a healthy body

You are not lying bro. I haven't been training because I have been so busy, but in return, I have no energy to do what is making me so busy to begin with. My quality of life is not what it should be but at least I know it is something I can fix. Time to get back on track. I'm gonna be checking in here on a daily basis again which always keeps me motivated.

 

[ceo]

I like a balance between volume and intensity...which takes more time. Not every set needs to be intense to get benefits....or do you consider only intense sets to be beneficial?

I can fatigue any muscle in a very short time with intense supersets using light weights and using pre-exhaustion. 5 - 10 minutes would be enough on most muscle groups. Should I make the muscle fatugued in a very short time and get out of the gym then? I'd finish off the body so quickly I wouldn't need to come back the same day.

Lets define "intensity" as it relates to weight training.

Intensity is the amount of force required to achieve an activity. In our case this refers to the mass of weight being lifted. It takes more force or intensity to lift 400 lbs. than it does to lift 200 lbs.

Intensity is not supersetting light weights after pre-exhausting the muscles.

Hence my earlier post about most people confusing what intensity really is. Most people have no clue of intensity in terms of lifting weights.

 

[SaiBoT]

Lets define "intensity" as it relates to weight training.

Intensity is the amount of force required to achieve an activity. In our case this refers to the mass of weight being lifted. It takes more force or intensity to lift 400 lbs. than it does to lift 200 lbs.

Intensity is not supersetting light weights after pre-exhausting the muscles.

Hence my earlier post about most people confusing what intensity really is. Most people have no clue of intensity in terms of lifting weights.

I LMAO when some guys do drop-sets decreasing the weight by almost 30% after each drop set, that totally kills the intensity because you are not doing any work at all on your fast-twitch fybers. To keep intensity in the drop set case the decreases should be 5% max of the initial load at a time and even so I think the rest-pause method as superior.

 

[the_alcatraz]

Intensity can mean different things to different bodybuilders.
Some respond to drop sets, supersets, giant sets, light weights with perfect form, and others respond better to blasting super heavy weights with not so good of a form.
Whatever works for you as long as you try to mix it up and push yourself every time.

 

[the_alcatraz]

I LMAO when some guys do drop-sets decreasing the weight by almost 30% after each drop set, that totally kills the intensity because you are not doing any work at all on your fast-twitch fybers. To keep intensity in the drop set case the decreases should be 5% max of the initial load at a time and even so I think the rest-pause method as superior.

That's not always the case bro.

If I'm doing bench press drop sets and start off with 350 lbs till just below failure, I wont be able to lift another set of JUST 5% weghts under that if my life depended on it

 

[SaiBoT]

That's not always the case bro.

If I'm doing bench press drop sets and start off with 350 lbs till just below failure, I wont be able to lift another set of JUST 5% weghts under that if my life depended on it

The idea of the 5% decrease is to allow to maintain the intensity in order to activate the highest treshold motor units, i'm pretty sure that you only be able to get one or maybe two reps at most. Do that over 3 sucessive drop-sets at 5% decrease rest 4 minutes and repeat for 3 or 4 more times. This method works very well for individuals with a large percentage of fast-twitch motor units.

 

[the_alcatraz]

The idea of the 5% decrease is to allow to maintain the intensity in order to activate the highest treshold motor units, i'm pretty sure that you only be able to get one or maybe two reps at most. Do that over 3 sucessive drop-sets at 5% decrease rest 4 minutes and repeat for 3 or 4 more times. This method works very well for individuals with a large percentage of fast-twitch motor units.

veyr interesting bro...I've always thought about drop-sets as a chance to decrease the weight by about 15-20% and get more reps in...but I'll try your way as well and see how it plays out

 

[FunFun]

Lets define "intensity" as it relates to weight training.

Intensity is the amount of force required to achieve an activity. In our case this refers to the mass of weight being lifted. It takes more force or intensity to lift 400 lbs. than it does to lift 200 lbs.

Intensity is not supersetting light weights after pre-exhausting the muscles.

Hence my earlier post about most people confusing what intensity really is. Most people have no clue of intensity in terms of lifting weights.

I'm sorry, but I'm not the one confused here. You're using some sort of specific definition that people are bandying around in bodybuilding and weightlifting circles. There is no scientific definition of "intensity" with regards to weightlifting.

There is a scientific meaning in Physics: the amount or degree of strength of electricity, heat, light, or sound per unit area of volume.

The word "Intensity" can just as easily apply to any exceptionally concentrated effort.

Having said that, I'm using the work "intense" as an English word that means precisely what I intended it to mean.

Intense: def: Involving or showing strain or extreme effort.

I'm talking about extreme effort supersets with pre-exhaustion. The weight I'm using is totally irrelevant. When I'm nearing the end of my set my muscles are screaming out for me to stop. The pain is intense too. That's intensity by any dictionary definition.

 

[SaiBoT]

veyr interesting bro...I've always thought about drop-sets as a chance to decrease the weight by about 15-20% and get more reps in...but I'll try your way as well and see how it plays out

This method it's actually from canadian supercoach Charles Poliquin. It's very effective on building strength on the cross sectional area of the muscle being worked which will further enhance growth once you get back to a typical bodybuilding routine. If you actually give it a try do it 6-8 straight workouts at most, it's very taxating on the nervous system and your muscles will adjust quite easily after that time.

 

[the_alcatraz]

I'm sorry, but I'm not the one confused here. You're using some sort of specific definition that people are bandying around in bodybuilding and weightlifting circles. There is no scientific definition of "intensity" with regards to weightlifting.

There is a scientific meaning in Physics: the amount or degree of strength of electricity, heat, light, or sound per unit area of volume.

The word "Intensity" can just as easily apply to any exceptionally concentrated effort.

Having said that, I'm using the work "intense" as an English word that means precisely what I intended it to mean.

Intense: def: Involving or showing strain or extreme effort.

I'm talking about extreme effort supersets with pre-exhaustion. The weight I'm using is totally irrelevant. When I'm nearing the end of my set my muscles are screaming out for me to stop. The pain is intense too. That's intensity by any dictionary definition.

Good post.

Hence my post above that intensity can differ on what it means to diff. individuals

 

[the_alcatraz]

This method it's actually from canadian supercoach Charles Poliquin. It's very effective on building strength on the cross sectional area of the muscle being worked which will further enhance growth once you get back to a typical bodybuilding routine. If you actually give it a try do it 6-8 straight workouts at most, it's very taxating on the nervous system and your muscles will adjust quite easily after that time.

Good stuff....

Right now I'm following the highly underrated principle in bodybuilding: "If you can lift, then lift"

 

[SaiBoT]

You are right that "principle" is highly underrated.

 

[FunFun]

Good post.

Hence my post above that intensity can differ on what it means to diff. individuals

Yes. Exactly! I only read your post after I'd posted already...sorry!