Do you want to pack on serious mass and strength in the quickest time possible? If so, we’ve got you covered. First, put that dumbbell down and read on!
Twice per day training
Even though this is one of the best ways to ramp up the intensity and start harvesting monster gains, not everyone can endure it and very few have enough free time on their hands to make it work.
That aside, training twice-per-day is one surefire way to step up your game and achieve your bodybuilding goals faster. By working out twice, you get your protein synthesis and other anabolic systems racing.
And if you make sure to eat a proper post-workout meal after each sweat session, you can start to see your gains skyrocket.
How To Do It Right
However, training twice per day is a double-edged sword – if you don’t know exactly what you’re doing, you can easily shoot yourself in the foot instead of making progress.
Do it right and you’ll boost your gains.
Do it wrong and you’ll boost your chances of overtraining and burning out, which isn’t only counterproductive to your training goals but can also be dangerous to your health.
In order to avoid the pitfalls of overtraining, you need to focus on proper warm-ups, hydration, adequate nutrition, good quality sleep, and giving yourself enough rest between training sessions in the same day.
Here are some basic guidelines that will help you get the most out of this training approach:
1. HIT IT HEAVY FIRST THING IN THE MORNING
Do your heavier training in the morning, while leaving the higher-rep sessions for the evening. For example, do heavy sets of 6 reps in the morning workout and work with 15-20 reps in the evening one.
2. HIT THE SAME MUSCLE TWICE
Yep, you’ve read it right. Train the same body part or muscle group in both sessions – hit it heavy in the first workout and hit it again with a lighter load and higher volume in the second one.
3. LEAVE 6 HOURS BETWEEN WORKOUTS
If you leave less time, say only two or three hours, your body won’t be able to properly recover in time and eventually, cumulative fatigue will hinder your progress.
This is absolutely crucial – if you can’t abide, don’t do this at all.
4. STRENGTH OR MASS?
Different goals call for different measures. If your main concern is strength, you should do the same exercises for both sessions. However, if your goal is to maximize hypertrophy, you’ll achieve more of that by using different variations of the exercises for the second workout.
5. TAKE REGULAR BREAKS
To prevent overtraining, every ten days take a 5-day break during which you’ll continue with your standard (once-per-day) training. On those days, train for 40 minutes in the morning.
After 5 days of normal training, do another ten days of twice-per-day training, followed by another 5-day “break”, and so on.
6. KEEP YOUR NUTRITION OPTIMAL
You can train as smart as you want, but no amount of training can replace the benefits of adequate nutrition nor can it negate the effects of poor nutrition.
If you want to grow, don’t skip your post-workout meals and fit in an extra protein shake on your training days.
Training twice per day can help you build mass and strength faster, break frustrating plateaus and allow for more intense workouts each time you grab the weights.