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Training twice a day. Any Thoughts on this?
- Thread starter SaiBoT
- Start date
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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.
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 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.
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.
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
