Working out twice a day

[John1197]

Hello BB community,

I recently have been hitting the gym really well and increase my weight by 12lb in 5-6 months so im happy with my weight/diet. My goal is Mr. Illinois I know I am a bit away from it being only 195 5'11 and 12% BF.

During these 6 months my chest and back and delts have gained huge size (and legs)

My bicep (16.5")and triceps are the smallest part of my body and are not at the right proportion

I have been following Ronnie Colemans routine to a T(posted at botom of thread):

I was wondering what you all thought about lifting twice a day, and what you think about lifting twice a day for arm size. Also are there any bicep workout you fellas know that can add the size im looking for.

I have seen some people body with some great biceps so I asking you what you guys have done for them (I know my genetics aren't in favor of biceps)

Thanks,




Monday

Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

[Millineum Man]

I wouldn't recommend working out twice a day. No need

[SBykerk]

If you don't give your body enough time to recover, how do you expect to grow?

[John1197]

Is their an specific critiques you guys see in my lifting that could push my biceps to the next level?

[nzbenf]

I completely agree with the posts above, but a few years back I had far too much time on my hands so i started training twice a day, from what I can remember I ate a CRAP load of food and for my training I would do something like back in morning then chest at night, then next morning legs and shoulders at night.. something like that anyway. I wanted to gain size and I did this for about a month, I did not gain much size, but my strength went through the roof, which made no sense to me. I went from doing 35kg dumbbell chest press to 43kg as an example. If I ever manage to get the time again I probably would do it again because my training has been fairly stagnant at the moment.

As for helping your biceps, could maybe try some neg's, or some 21's. I find setting a bench to a high incline and resting your tricep where your head would usually go and doing curls works well for me.

[SBykerk]

Is their an specific critiques you guys see in my lifting that could push my biceps to the next level?

1) More rest
2) Think about tossing in some hammer curls to hit the brachialis and brachioradialis. They'll make your arm look thicker if trained properly

[edwardculen]

I had the same mindset a few months back, lifting everyday..and thinking this is how Im going to get big.
After about a month I really didnt see any gains. So I switched to 5x5 novice body building workout I found on BB.com now Im only lifting 3 days a week. Ive been focusing more on eating/nutrition...and with my current workout program I hit my biceps with only two bicep isolation's of 3x8 a workout(Seated incline db curls, Standing bb curls) yet Im getting bigger arms. I would recommend the following:
Three sets of:
1) Preacher curls (heavy weight)
2) Seated incline db curls (heavy weight)
3) Standing bb curls (heavy weight)
4) Hammer curls (heavy weight)

Also if you want big arms focus on the triceps as well!!!
My favs:
1) Skull crushers
2) Dips
3) Close grip bench

[davidlaboza]

I had the same mindset a few months back, lifting everyday..and thinking this is how Im going to get big.
After about a month I really didnt see any gains. So I switched to 5x5 novice body building workout I found on BB.com now Im only lifting 3 days a week. Ive been focusing more on eating/nutrition...and with my current workout program I hit my biceps with only two bicep isolation's of 3x8 a workout(Seated incline db curls, Standing bb curls) yet Im getting bigger arms. I would recommend the following:
Three sets of:
1) Preacher curls (heavy weight)
2) Seated incline db curls (heavy weight)
3) Standing bb curls (heavy weight)
4) Hammer curls (heavy weight)

Also if you want big arms focus on the triceps as well!!!
My favs:
1) Skull crushers
2) Dips
3) Close grip bench

I don't recommend preacher curls and incline db curls in the same workout. Both are stretch exercises focused heavily on contraction/stretching and hypertrophy. One will wear you out far too much for the other.