T Nation

How Would You Do 2 a Day?

Looks like I’ll be working and training at home for a while. This means I can hit the weights multiple times per day. How would you train to maximize strength gains if you could lift 2-4 times per day?

Probably mix in stuff aside from lifting - conditoning, yoga/mobilty, martial arts, running/biking, climbing, swimming (outdoors and away from people), speed/agility/quickness

Upper in AM Lower in PM and alternate I guess

Upper/Lower
Rest
Upper/Lower
Rest
Upper/Lower
Rest
Rest

Unless I was on a bunch of PEDs, I wouldn’t. A good chunk of time off would probably do more for re-sensitizing you to training and leading to long term strength/size gains than tacking on more volume.

5 Likes

Something like this in the AM…

sprints/tough conditioning/bodyweight complexes like this in PM…

Get 10 hours sleep and/or 45min nap every nap

With lots of steroids

3 Likes

Take your 2 highest volume or biggest workload days and split them up into two sessions. That way your two hardest days are easier because you get a break in the middle.

Instead of using 2 a days to get more hardcore, use the two a days to make your training Less strenuous.

If you still want to do some stuff because you’re bored do some Westside style extra workouts, light weight high, reps on small exercises, targeting one specific muscle or weakness.

3 Likes

I would not

1 Like

There are times where I’ll do two workouts in a day but only if necessary. I usually do my main lift and one assistance in the AM. Then “bodybuilding” stuff PM. Kind of just turning one workout into two.

Session 1 focus on strength, so sets of 2-5 reps…focus on moving big weights and avoid grinding reps/

Session 2 focus on volume and low rest between sets…so sets of 10-15 + 1 minute rest is groovy.

1 Like

Weights In the am then conditioning in pm with mobility and Prehab /stretching. Could also incorporate throws and jumps etc. maybe incorporate those things we normally neglect secondary to time restraints. I wouldn’t hit weights anymore often 5than normal.

In my opinion if you have enough energy for a 2nd workout during the day, then you didn’t do it right the first time

2 Likes