Working out twice a day

**JTR** · 06-15-2005, 01:46 PM

I heard about this, I considered trying it but i want to get more info about it. What i know so far is you work out once in morning (9:00) and again in the afternoon (6:00). If anyone has any thoughts or ideas, please post.

**thet@nk** · 06-15-2005, 02:44 PM

I once did a HST twice a day workout, 10 X a week training, hitting each bodyprt 5 times a week. i manged to do this for 4 weeks then i was exhuasted, i ate loads aswell. Overall i gained 8 pounds and at most i put on 1 pound of fat. However it does exhuast you. And before anyone starts flaming me for too much volume i did vvvveeeryyy little volume but high frequency, it actually worked out quite well.
But have your pre and post workout nutriition NAILED
and eat lllloooooaaadddsssss

**Tiger Driver** · 06-15-2005, 02:58 PM

I used to do that until I started college. It was just too much for me and I became too exhausted to keep it up

**Machher** · 06-15-2005, 03:49 PM

no reason not to if u have time and discipline.

**JTR** · 06-16-2005, 08:27 AM

okay im starting monday, and i will be doing it for one month because thats all i have before i go back to school.

Monday
am workout
Chest/triceps

pm workout
back/biceps/forearms

Tuesday
am
Legs/calves

pm
Shoulders/traps

wednesday
rest

Thursday
am
back/biceps/forearms

pm
chest/triceps

Fridays
am sholders

pm
legs/claves

If you have any suggestions on my split, go ahead and post.

**BluSilver** · 06-16-2005, 09:44 AM

Those are stupid. Hormonal levels are far from your favor during the 2nd workout. Even if volume is low, this will result in overtraining. Why spend more time in the gym when you don't have to?

**JTR** · 06-16-2005, 10:04 AM

Testorone levels are decreased after your first workout, but they restore themselves to normal in 6-8 hours. And your able to workout once again. And yes it will result in overtraining, if done continusly for a long period of time. When completing one month(4 weeks) of the program you take on rest week and resume on your regular training scheduale. I do my research. I'm just trying to find out as much as possible.

**BluSilver** · 06-16-2005, 10:14 AM

During the second workout, testosterone levels drop dramatically and cortisol levels rise very rapidly. Androgen receptors also downgrade a great deal, making every workout thereafter less beneficial.

**JoeDirtBody** · 06-16-2005, 10:16 AM

could u do this for say 2 weeks and then taper off? like part of a DFHT cycle?

jw.

**Aaron_01** · 06-16-2005, 12:29 PM

If you're going to work out twice a day. Make one session cardio.

**popeye_99** · 06-16-2005, 12:35 PM

Originally Posted by BluSilver

Why spend more time in the gym when you don't have to?

Some of us like the pain of working out, that's why dude!!!!!!!!!!!

**BluSilver** · 06-16-2005, 12:44 PM

Originally Posted by Aaron_01

If you're going to work out twice a day. Make one session cardio.

Albeit not the point of the thread, I agree.

**pump_iron** · 06-16-2005, 03:12 PM

i workout twice a day.once at 10:00 and then at 4:00 i have seen great results from this because i have more strenth

**Aaron_01** · 06-16-2005, 04:27 PM

Originally Posted by pump_iron

i workout twice a day.once at 10:00 and then at 4:00 i have seen great results from this because i have more strenth

At your age it's probably n00b gains.

**skimmer** · 06-17-2005, 12:48 PM

I would say two short workouts are better than one long one.

Think about-- working releases test, IGF-1, HGH, etc. Twice the workouts twice the hormones.

Just don't make the workouts aren't too long or its twice the cortisol.

**JTR** · 06-17-2005, 01:41 PM

okay so, instead of an hour long workout i should do like a 25-30min workout twice a day

**l33tn3ss** · 06-17-2005, 03:53 PM

im doing 2 45s rigt now, here is my split and im liking it a lot

abs everymorning and calves every night with forearms on day2 and 3 at night

day 1 morn

chest

day 1 night

tris

day 2 morn

back

day 2 night

shoulders and bis

day 3 morn

quads

day 3 night

hams

rest for 1 day then repeat there is no specific day to this, jsut keep going 3 on 1 off, im doing this for 4-6 weeks, depending on the gains then back to normal to switch it up

**n2d** · 06-17-2005, 05:57 PM

Working out twice a day is good...
Just reduce the pwo shakes (80% and 50% for example), and bump up your calories a fair bit (300-500).
If you are going to do this I would suggest you do a form of undulating periodization, eg: do 4-6 reps for a 3 day cycle and 8-12 for the next, to help you deal with the increased frequency. Just my ideas, good luck.

**TS-BB** · 06-17-2005, 05:59 PM

Yea I used to thid, Id wake up at 4:30 am and go to the gym then school then go back after school at 3 to do some extra sets of stuff I didnt feel good on. It was ok but you feel kinda weak in the muscles and I hear its better to just rest as long as possible after a workout. Id say once a day is good.

**skimmer** · 06-17-2005, 06:18 PM

Originally Posted by JTR

okay so, instead of an hour long workout i should do like a 25-30min workout twice a day

Bingo.

Plus, you never really wanna workout for an hour. Around 45 minutes you start releasing a lot of cortisol.

My workouts when from about 45 minutes to about 30 minutes when I do two a day.

**BluSilver** · 06-18-2005, 03:46 AM

Working out twice a day is STUPID unless one of the sessions doesn't include weights. Hormonal levels are very bad during the second workout. A second workout offers another chance at nutrient partitioning, but at the expense of decreased protein synthesis, super-increased cortisol levels, decreased testosterone, and increased CNS stress. The human body doesn't like being stressed after it's already been stressed befoere it can heal again.

**skimmer** · 06-18-2005, 06:08 AM

Originally Posted by BluSilver

Working out twice a day is STUPID unless one of the sessions doesn't include weights. Hormonal levels are very bad during the second workout. A second workout offers another chance at nutrient partitioning, but at the expense of decreased protein synthesis, super-increased cortisol levels, decreased testosterone, and increased CNS stress. The human body doesn't like being stressed after it's already been stressed befoere it can heal again.

Are you talking about working the same part? I'm talking about doing different body parts.

**IGF** · 06-18-2005, 07:13 PM

Heres what im doing now

1 Am: Legs(Light) Pm:Abs Calves (Heavy)
2 Am: Chest(Heavy) Pm:Front/side delt and triceps (Heavy)
3 Am: Back(Heavy) Pm:Rear delts/Traps(shrugging motion/levator scapula)Biceps/Forearms (Heavy)
4.Rest
5. Am: Legs(Heavy) Pm:Abs Calves (Light)
6. Am: Chest(Light) Pm:Front/side delt and triceps (Light)
7. Am: Back(Light) Pm:Rear delts/Traps(shrugging motion/levator scapula)Biceps/Forearms (Light)
8.Rest

Repeat

* Heavy back day = Deadlifts/Bodybuilder Deadlifts/Rack Deads, Light Back Day = Good Mornings

Thats what im doing @ the moment with some HIIT every now and then...working good. Bulking of course

**maffie** · 06-18-2005, 08:12 PM

Originally Posted by thet@nk

I once did a HST twice a day workout, 10 X a week training, hitting each bodyprt 5 times a week. i manged to do this for 4 weeks then i was exhuasted, i ate loads aswell. Overall i gained 8 pounds and at most i put on 1 pound of fat. However it does exhuast you. And before anyone starts flaming me for too much volume i did vvvveeeryyy little volume but high frequency, it actually worked out quite well.
But have your pre and post workout nutriition NAILED
and eat lllloooooaaadddsssss

did i hear hitting EACH body part 5 times a week? Word.

**armz_ha** · 06-18-2005, 11:33 PM

I once did a double split when I was 18 and I can tell you in 1 month, I ballooned up..... Gained a good 10-15lb of lean muscle in one month- not newbie gains too. Of course, life got busy and I couldn't keep up with the schedule- overtrained!

**rockstarsar** · 06-18-2005, 11:43 PM

Have you considered designating each lifting day entirely to one muscle grouping (i.e. chest/triceps, back/biceps, etc) and going heavy in the morning and doing a high volume workout in the evening?

**JTR** · 06-20-2005, 04:57 PM

^^doing that would be overtraining the body worked out. think about u work out chest/triceps in the morning heavy intensity, then again in evening low intensity it is to much overexcertion. atleast that is what i think. Anyway, i started my new workout program today, the twice a day thing. I did my morning workout already, and in 1hr i will be doing my evening workout. I decieded to try it because it was worth a shot. if i start losing muscle mass, or feel like im overtraining i am going to stop.

**Skate_Darkstar** · 06-20-2005, 09:12 PM

you do realize while doing that IS NOT a good thing. for example when you do chest you are also working your back/shoulders/tricep, so no it is not a good idea because eventhough you think its ok to train like that it isnt because you are not giving your muscles a proper chance to rest and rebuild

**d2j** · 06-25-2005, 06:36 PM

I think you should just do it and then tell us if it worked...

**Jneves** · 06-26-2005, 01:45 PM

all things being the same (total volume and intensity) 2 workouts a day is better then one.

My reasoning... scientific studies have proved it, this is the way olympic lifters train, many other reasons....

read this: http://www.ruggedmag.com/index.php?t...icle&i=16&a=10

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