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:
*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!