T Nation

Twice a Day, Different Muscle Groups

Sometimes I work out at lunch, sometimes after work. I was thinking… why not do both? :slight_smile:

I have been trying to train muscles twice a week which leads me to training two groups in one session, which is difficult many days due to time constraints of working out at lunch. I was thinking about doing something like

Monday AM: Shoulders
Monday PM: Chest

Tuesday: ARMS

Wednesday AM: Legs
Wednesday Evening: Back

Thursday AM: Chest
Thursday PM: Shoulders

Friday: Arms

Saturday AM: Back
Saturday PM: Legs

I would structure it such that CNS intensive exercise would stay in the AM. Anyone ever tried anything like this? I have seen people do 2 per day on the same muscle group. I think I am going to try it out to see regardless…

When I do 2-a-days, I like hitting the same group twice. With varying loads and rep scheme for AM and PM.

AM “Heavy” 8x3 1-2 Coumpounds+2 other lifts for the group 3-4x6x8
PM “Lighter” version of the AM workout with reps going from 8-12 on the non compounds and

Something like this

Incline BB Press 6x3
DB Press 6x4
Flie/Pullover superset 3x8ish

PM same thing byt take reps to 3-4x8-10 on the compounds and 10-12 on the other lifts.

Just my favorite way to do it.

I think it is definitely not bad to try it out. Although I would give legs their own day. I know that after training back there is basically no way in hell I want to smash legs. Maybe put shoulders on your back day instead?

when i’ve worked two bodyparts a day its been set up like this

day 1
am
chest/triceps

pm
biceps

day 2
legs

day 3
am shoulders
pm back

day 4 repeat/off

If you can divide up your volume properly I think that’d be awesome to train 2x a day.

Now this program is out of Arnold’s Encyclopedia, and we all know how Arnold had some unusual training and sometimes incorrect methods, but he liked 2 a days apparently.

Isn’t that ridiculous? I could never do Chest and back in the same workout and THEN come back and do legs.

When I do 2 a days, I do something pretty similar to Ct.Rockula.
Simply cause its less thinking for me to do.

As for Arnolds workout that is insane, but there again sometimes you have to do that bit further to get the results you want.

Tried both and i hate doing different muscles on the same day i like doing the same parts same exercises and switch between heavier loads in morning and lighter in the evening, I did the other way before and i burnt out really fast.

My faveorite 2 a day split i ever seen was thibs 6 day a week one with 1 bodypart a day it was in 1 of his books, its awesome.

I definitely go with the same muscle groups on the same day

Heavy load/low volume in the AM (CNS Activation)…I’d go with 3 reps or even less depending on where you are in the program, progression wise

Moderate (NOT “Light”) weight–Moderate volume (8-12 reps) in the PM to capitalize on the CNS activation work from the morning. Anything above 12 reps is a waste of energy in my opinion, that won’t lead to any significant gains. Rep speed/tempo can be manipulated using moderate weights. This way, you still keep a decent amount of force production each set, and can still reap the benefits of higher rep training…increase in growth hormone output, joint strengthening, increased blood flow to the muscles (may not lead to additional growth, but I believe there is some benefit to increased blood flow, and it’s challenging mentally, which is a large part of the training process).

You could change the movement patterns and exercise choices SLIGHTLY in the PM, but keep the main muscles worked the same.

A Push-Pull-Legs split would work well here

Monday…Pull (I don’t like doing a pull workout the day before legs)
Tuesday…Push
Wednesday…OFF or legs
Thursday…OFF if legs on Wed, or Legs if off on Wed
Friday…OFF if legs on Thurs or Pull if off on Thurs

Etc, etc

Keep in mind that Arnold wasn’t natural…that changes the whole approach. Recovery is obviously increased, plus a boost in “mental training motivation and aggression”

Tried it, liked it! Will probably do it again when I have the time.

I’ve been doing

AM: Chest/shoulders PM: triceps/gastroc
AM: back PM: biceps/gastroc
AM: cardio PM: deadlift/quads/hams

and repeat. I’m loving it. I was doing weight 7 days a week and always woke up refreshed and ready to go, I only took 2-3 days off in 16 weeks of 1-2 cardio sessions and weight training everyday. So, I decided to push it even harder, split the bodyparts so I could up the volume and also eat a shit ton more and hopefully grow faster.

[quote]waylanderxx wrote:
I’ve been doing

AM: Chest/shoulders PM: triceps/gastroc
AM: back PM: biceps/gastroc
AM: cardio PM: deadlift/quads/hams

and repeat. I’m loving it. I was doing weight 7 days a week and always woke up refreshed and ready to go, I only took 2-3 days off in 16 weeks of 1-2 cardio sessions and weight training everyday. So, I decided to push it even harder, split the bodyparts so I could up the volume and also eat a shit ton more and hopefully grow faster. [/quote]

Thats pretty cool actually, so how high is your volume on that?

[quote]Blackaggar wrote:

[quote]waylanderxx wrote:
I’ve been doing

AM: Chest/shoulders PM: triceps/gastroc
AM: back PM: biceps/gastroc
AM: cardio PM: deadlift/quads/hams

and repeat. I’m loving it. I was doing weight 7 days a week and always woke up refreshed and ready to go, I only took 2-3 days off in 16 weeks of 1-2 cardio sessions and weight training everyday. So, I decided to push it even harder, split the bodyparts so I could up the volume and also eat a shit ton more and hopefully grow faster. [/quote]

Thats pretty cool actually, so how high is your volume on that?[/quote]

Pretty instinctual with it right now but it isn’t a ton. Maybe 5-6 top sets to failure at most per bodypart. I may throw more in on back day because it’s such a huge muscle.