I want to start lifting 2x a day to get max gains. During my football season i thought it would be smart to lift 2-3x a day but i didn't really cycle the different body parts that well and ended up just getting alot weaker because i would just tear and tear and tear but never regain. If you have a workout plan linked that would b great=) or a overall plan on it would b fine or any information. Also how many times can you do legs in a week and can you do abs daily?
Lifting 2x a day program?
- Thread starter 11wrightm
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Dude, I just can't recommend lifting twice a day. I lift six times per week (alternating upper and lower body), and sometimes I wonder if I'm pushing it. But each area is getting 48 hours rest, at least. So I do legs three times per week, and don't recommend more.
But yes, you can do any kind of core work every day, as well as stretching. I take one full day off per week myself, though, as I feel the cumulative stress adds up.
I know there are others who will tell you different, but more is NOT always better! :-D
Hope this helps. MAKE IT HAPPEN!
But yes, you can do any kind of core work every day, as well as stretching. I take one full day off per week myself, though, as I feel the cumulative stress adds up.
I know there are others who will tell you different, but more is NOT always better! :-D
Hope this helps. MAKE IT HAPPEN!
Oh, and throw some cardio in there if you're just dying to do something. That works the muscles a little bit, at least.
Well you could split your Full body workout days, if you got the time for all the showers.
Morning: full upper
Evening: full lower
Day off
Repeat
You would probably be better off
Moring: run
Evening: full body workout
Day off
Repeat
Morning: full upper
Evening: full lower
Day off
Repeat
You would probably be better off
Moring: run
Evening: full body workout
Day off
Repeat
I think the whole 'you can't train muscles that frequently' stuff is a little over done. I remember reading Arnie talking about his time in the Austrian army when he was forced to train for the whole day, everyday. Doing this he still managed to win competitions and I would imagine that with him being in the army it would have been done pretty much clean as well. He just adapted weight and reps so he wasn't ever lifting heavy or reaching failure.
Having said that, he also thought that the amount of time he was lifting was way over the top, but he was forced to. The point I'm trying to make is that there aren't many 'rules' in muscles building that are that set in stone.
If someone were to train twice a day though I'd suggest lifting in one session and cardio in the other, lifting twice may be possible but can't see why anyone would as it makes heavier lifting and allowing recovery time far more difficult
Having said that, he also thought that the amount of time he was lifting was way over the top, but he was forced to. The point I'm trying to make is that there aren't many 'rules' in muscles building that are that set in stone.
If someone were to train twice a day though I'd suggest lifting in one session and cardio in the other, lifting twice may be possible but can't see why anyone would as it makes heavier lifting and allowing recovery time far more difficult
I pretty agree with everything said here.
So you think Arnold wasn't somewhat gifted genetically?
2x a day training is something you have to progress towards. Just like you don't go run 26 miles on your first jogging attempt.
Now, are you looking to get big or trim up? you say you wanna do this for 'maximum gains' and then state 'I wanna get toned and defined'.
which is it?
2x a day training is something you have to progress towards. Just like you don't go run 26 miles on your first jogging attempt.
Now, are you looking to get big or trim up? you say you wanna do this for 'maximum gains' and then state 'I wanna get toned and defined'.
which is it?
Is this a question for me?
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sounds to me like you are a bit overzelous
lifting every day is too much, let alone 2 or 3 times a day.
unless you'r an olympic ahtlete, you should rethink your frequency man.
3 or 4 full body workouts a week will help you add muscle if you eat right and choose the right exercises.
upper/lower can also be beneficial, but you really should have rest days in between workouts to allow muscle healing and recovery.
chances are, your body will get burnt out very quickly if you try to lift 2-3 times a day
lifting every day is too much, let alone 2 or 3 times a day.
unless you'r an olympic ahtlete, you should rethink your frequency man.
3 or 4 full body workouts a week will help you add muscle if you eat right and choose the right exercises.
upper/lower can also be beneficial, but you really should have rest days in between workouts to allow muscle healing and recovery.
chances are, your body will get burnt out very quickly if you try to lift 2-3 times a day
I'm lifting twice a day and the results are pretty good.
http://training.fitness.com/member-photos/2-months-later-42870.html
If you're going to lift twice a day, you have to work muscles in succession, i.e. your bench day, your next muscles that you "attack" on the 2nd session should be triceps since they're secondary. Also, work muscles the next day that aren't fatigued from before so you can work without the muscles being fatigued from the previous session.
Also, it gives that muscle group an entire week to rest before you go at it again.
Most importantly, since you'll be visiting the gym 10x a week, you HAVE TO EAT. Otherwise, you'll be exhausted, and likely be overtraining.
http://training.fitness.com/member-photos/2-months-later-42870.html
If you're going to lift twice a day, you have to work muscles in succession, i.e. your bench day, your next muscles that you "attack" on the 2nd session should be triceps since they're secondary. Also, work muscles the next day that aren't fatigued from before so you can work without the muscles being fatigued from the previous session.
Also, it gives that muscle group an entire week to rest before you go at it again.
Most importantly, since you'll be visiting the gym 10x a week, you HAVE TO EAT. Otherwise, you'll be exhausted, and likely be overtraining.
Here is something you might be interested in:
that was a GREAT article, thankyou sir:car: