BLUF (Bottom Line Up Front): Is working two workouts per day on the same body part a viable solution to grow?
I try to be science-based in my approaches, and the science claims that working different rep ranges and different weights on a body part works. Specifically, priming growth by hitting heavy, low-rep sets first will potentiate receptors for signals received from natural (or non-natural) growth hormone stimulated by oxygen deprivation and lactic acid production during lighter, higher rep sets (or injection).
In my own current routine I start with heavy compounds in the 3x3-4x4 range, followed by 10x10s of a related exercise (or really 7-9x10s usually since I use heavier weights than I’m probably “supposed to” for GVT and reach failure sooner), ending with isolation movements in the 3x20-30 range, even supersetted.
This takes a good long time as you might imagine, and I’m roasted by the end of it, even before the end. I also bump up against the clock that dominates my busy schedule and I find that I’m forced to cut training short more and more often, so my lagging parts continue to lag, or lag farther. I’m wondering if splitting my routine into morning heavy/night light would benefit me, foregoing my 60-minute fasted cardio for a 10-minute warm-up and some big compounds to start the day, and saving all the higher rep work (10x10s, 3x20s) for the afternoon. Yes, that means hitting two workouts on the same day for the same body part, but as far as I can tell in this instance it would be a good thing. It would allow me to be fresh in the afternoon when I’m grinding through the 10x10s, and I would have more time each workout so I’m less likely to skip the last few exercises if time is short. The downside is no cardio, and since I’m currently 25%bf (down from 34%) fat loss is a primary concern. at the same time iron burns fat too, and I suppose as long as my eating is in line I could still re-composition without discrete cardio work. It also means I’ll only have about 36 hours between repeats instead of 48, since I train (or try to) 6x/wk (Pull/Push/Pull/Push/Legs/Arms).
I know Ben Pakulski promotes this, perhaps others, and again the science says it could be a good thing. I’m wondering what the iron veterans have to say about it.
Example: Pull days:
Deadlift
1x12
1x8
3x3-4x4
Seated Row
1x12
1x8
3x3-4x4
Superset: Narrow/Wide Pulldowns
2x10x10
DB Pullovers
10x10
Superset: Single Arm Rows/Face Pulls
3x3x20 or failure
Incline Curls w/Raise
3x20 or failure
Preacher Curls
3x20 or failure
Reverse Preacher Curls
3x20 or failure
Thanks for any comment.