T Nation

Two-a-Days for Extreme Growth

performance
bodybuilding

#1

EDIT**: It has come to my attention I should warn people, this is not for beginners, only intermediate to advanced lifters. While you have a much greater chance of injury with programs like this, these types of programs are still commonly used by pros in bodybuilding and especially in Olympic lifting, and you should be very careful and use proper form always. If you are doing these things, along with eating for your training and supplementing accordingly, you should not experience frequent injuries. Of course everyone that performs at 100% intensity for years on end will injure themselves eventually, as most do, but with careful consideration to your body you shouldn’t be at any great risk with a program like this. Just use your common sense guys!

I love two-a-days! This is my routine:

1.Chest/Front&Side Delts
2.Back/Rear Delts/Traps/Calves/Forearms/Abs
3.Legs/Traps/Shoulders
4.Biceps/Triceps/Forearms/Calves/Abs
*I take no rest days, maybe once a month tops

Now on top of this, I pick one muscle at a time that I Would like to REALLY bring up, and I add in two a days for it. For example, If I wanted to bring up my biceps, I would add a secondaru workout on day 2, and day 4.

When doing two-a-days, you aren’t trying to tear the muscle fibers for a second time in the same day. What you are trying to do is force as much blood into the muscle as humanly possible! This Enahnces recovery and protien synthesis, leading to faster recovery and more growth! It also helps you partition nutrients better so it slightly helps with overall body composition, allowing you to eat more carbs without them being misused for fat.

When I do two-a-days, I typically use 25%-40% of what I would typically use for a working set. I do sets of 5+ as opposed to 3-5, and I do a LOT of “burnout/overload” techniques. In every secondary “pump” or “feeder” workout, I include drop sets, super sets, tri sets, and minimal rest sets. I typically work in the 8-12 rep range for compounds and the 12-16 rep range for isolations, but in my secondary workouts i work in the 14+ (up to 100 in some cases) rep range for every exercise! The key is to MAKE SURE the weight is not too heavy, you really dont want to tear the muscle like you do in your first workout of the day or you will be hindering your progress!

I know some of you will think 6 workouts every 4 days is overtraining. Overtraining is not something that you should “Think you may have”. If you are ever overtrained, you will KNOW IT. Think a 30%+ immediate seemingly overnight drop in strength on every exercise, a 50%+ drop in stamana and endurance, depression, loss of motivation, etc. True overtraining (the only kind of overtraining that actually exists) is a VERY serious condition, its definitely not something you should be thinking that you may get if you workout a muscle 3-4x a week. An expiriment was done where athletes were pushed to the point of overtraining. I believe it took them something like 10 maximum 1rm sets of bench press as heavy as they could possibly do, every day, for an extended amount of time. You are never doing to work a muscle hard enough to overtrain! The pro Ben Pakulski trained his chest 5x a day when he was a newer pro and felt chest was his weak point! So stop being scared of over training and try out
my workout routine with my two a day modifier!

I would love for you guys to post how YOU utilize two a days, OR if any one you want to try out my program complete with doing two a days to bring up a lagging bodypart WHILE bringing up the rest of your body at a decent pace as well, you may use this thread as an update log and I will try and help out! Thanks guys hope this thread gets busy busy!


#2

Pretty much setting yourself up for injury(guaranteed even?!) in the long term.

I would look up something like John Meadows/Mountain dog training or Alphas log if want very tough training


#3

I cant stand mountain dog. And that’s a ridiculous statement you just made about injury. Olympic lifters max there 1rms like 10x a week…

Maybe if your form is poor or you are a beginner you can hurt yourself. But if you are a top level athlete (or aspiring to be), and you are very careful with your form, supplement properly for your joints and tendons, and eat properly for your joint and tendon health, then there is absolutely no reason to think that 10x a week workouts are “Sure to injure you”. There are pros that do this, and as I said Olympic lifters can far exceed this volume. There are Olympic lifters that hit 1rm daily and lift 3x a day for over 5 hours a day. Of course there is an increased injury risk, as your lifting 2x as often as most. Just as there is in crossfit (Which is entirely worse), but it doesn’t mean your going to injure yourself if you are a responsible athlete.


#4

Blanket statements like that are beyond ignorant. I usually am not this hostile but this is the kind of misinformation on forums that really puts limits on people, and there is no place for that on this forum or in my threads. Please don’t comment on something if you aren’t informed on said topic.

Maybe you should inform all Olympic lifters that they are guaranteed injuries?

Obviously your injury risk will increase 5x doing this routine as opposed to 4x a week. As long as you lift responsibly and know what you are doing, this shouldn’t limit you. It’s only for experienced lifters that want to push themselves to the next level.


#5

How much have your arms grown?


#6

I don’t use a tape measure, but they used to be EXTREME weak points as I have long arms, and now my tri’s are on point with everything and my biceps are a stand out strong point. I used to think I had bad arm genetics but I learned I just wasn’t training them the way I needed to up until I started this routine! I REALLY focus on mind muscle connection when I train my arms now, I really squeeze and flex the muscle through the whole rep, and I Do a LOT of iso holds in fully shortened position, which I think is the most important overload technique that everyone should utilize. Watch Ben pakulski’s video’s on fully shortened tricep, fully shortened bicep, etc, he has one for every muscle group. I don’t worry about heavy weight and I do 5 sets of each exercise in the 12-22 rep range. The better my ability to contract and squeeze the muscle gets, the more my arms grow. I also do activation techniques between arm exercises, which is holding the muscle in fully shortened position and flexing as hard as I can for 15 or so seconds with no weight, same as iso holds just without weight. This shows your body to use that muscle when you move the weight and doing it in fully shortened position activates the most muscle fibers possible. Ben pakulski is one of the few guys that only teaches science that translates directly to actual bodybuilding, not paperpusher studies that sound great but don’t really pan out, the exact opposite.


#7

Current arm day routine (only writing the bicep and tricep exercises here)

CGBP - 5 sets
Dumbbell curls alternating - 5 sets
Tricep rope pushdown - 6 sets
One arm cable curls from highest position ending fully shortened behind head - 5 sets
Overhead tricep extentions - 5 sets
Machine preacher curls - 5 sets
One handed no handle tricep extentions to fully shortened position with 3 iso holds per set, no rest between sets, going for maximum pump - 6 sets per side

Edit: I choose these exercises because they are the ones I develop the best mind muscle connections with, thus enabling me the best contractions and squeezing of the muscles during sets. I find mind muscle connection to be MOST important with tris bis and shoulders, basically for the slower twitch muscle fiber muscle groups, which kind of logically makes sense and kind of doesn’t, but it translates to results for me which Is all that matters in the end.


#8

Interesting point about MMC. If you can’t feel it, how can you contract it?


#9

Took me a sec to understand what MMC was. But yeah, I believe it is the most important aspect of training, especially for slow twitch fiber dominant muscle groups!


#10

I mean for bodybuilding it is anyways. Not so much for powerlifting.


#11

I’ve been trying to improve my bench press by developing stronger connection ( better recruitment?) to my little back muscles.

But it’s my back, so I can’t tell if it’s bigger.


#12

use two mirrors should be simple to tell.


#13

One thing for improving stabilizers which can help bench is pushups on a board with something in the middle so its like a see-saw or teeter-totter. Makes you recruit a lot of stabilizers that normally aren’t used unless your really hitting 1rms.

There are a lot of tricks like this for the little muscles.


#14

Gettin your supraspinatus/infraspinatus pump on?

My whole serratus, subscapularis jumble of muscles were bunched up and I had to get them ART’d.

Now I know how a processed chicken feels. I may get checked up on that and get it done again. My stuff back there isn’t firing right.


#15

I mean this constructively for you and for people looking for advice; you are currently benching your bodyweight for 4 reps, and claim to be pretty lean. That’s not good. Since you’re bench is poor and I’ve never seen a strong bencher doing the exercise you described, I somewhat doubt it’s efficacy.


#16

When I can stand it, I try to roll out everything under my arms and between my shoulders. It’s painful!

Before upper body, I stretch pec/lats with my wrist through a band. Then I try to get everything back there going.

This move was new to me, and works well.

I guess what I thought was “Chest Up/Shoulders Back” was really just shrugging my shoulders.


#17

I don’t know about Humpty Dumpty benching, but I’ve had a lot of fun using the Bamboo Bar to bench.


#18

It’s a commonly used technique for powerlifters. If I had any interest at all in powerlifting my lifts would be a lot better, I very rarely do reps under 10, and would take a 2lb muscle gain over a 50lb bench gain, aside from the fact that the bench gain would translate to muscle gain long term, I hope you see the point I’m trying to make though. Just because I choose not to train for strength at all, doesn’t mean I don’t know how.

I Actually had a chest injury and had to stop using my chest for 3 months, and when I started again my stabilizers were not existent. This exercise helped me get from barely being able to move the bar back up to my normal bench within 6 weeks. The problem wasn’t the main muscle strength but the stabilizers, so I am sure it works effectively. It is something I learned from some powerlifters at my gym that are benching in the high 400s. Assuming somebody doesn’t know anything about powerlifting because they BB instead is asinine to say the least.


#19

IF I ever stalled out in chest development I would perhaps work on strength, but I never have, chest size comes very easily to me.

I should have worded my original post better though, I meant to say it is for targeting the stabilizers not increasing chest strength. so now on second thought I can see why you questioned what I said.


#20

Blablabla, all those things dont matter

Extreme growth = as much steroids as possible and train as much as you can on them

Very bad to not let your body recover if you want to progress in the long run as a natural.