What is the optimal way to do a two-a-day?
Posted Jun 21, 2015, 5:31 PM UTC
4034
Eat a lot and wait an hour or more between sessions. That's about it. I train this way regularly and don't notice a drop in performance if I do the aforementioned.
17
Is this preferable than just doing leg day and push day in one visit? I've thought about dropping a few leg exercises (calves, etc) and just throwing it in with a slightly reduced push day.
3
I prefer it, but that's just me. Hard for me to give pressing my all mentally/physically after squatting or pulling a shitload.
3
I always do pressing first personally then end with squats.
Starting with squats always tires my whole body but starting with presses doesnt tire my legs too much and this way seems to work alright for me
2
If you don't have a time problem take more rest between sets, and do an AB style session. I usually have a main lift as focus for the day like a Squat or press or Bench, so I'll do my Squat sets, then my other main lift I missed like Bench.
Then I will alternate accessory work/hypertrophy work. So leg extensions then incline dB press... And Continue alternating until all the work is done. I have to take longer rest between sets, super sets will wear me out too fast and I won't complete my workout with enough stamina to really hit it hard. That's what I do and it usually takes like 2hrs or more, bit I get it done.
1
Its okay to miss days. If you're trying to consistently do two-a-days, stop trying to. You can't recover enough. You have to take test, or your CNS will fry.
6†
I should mention I have a lot of time on my hands. I can essentially afford to work out, rest and prepare to work out all week.
2
Then consider separating into a morning strength session and an afternoon bodybuilding style session. Still, eat a ton.
6
I like this idea. Like do all the compounds then go home and have a meal, relax and head back? How much time should I spend at the gym in one interval at most?
I've considered BCAAs while I work out but consensus seems to be that they have minimal, if any, effect.
1
Jesus, you're doing all the compounds in one day?
https://www.t-nation.com/workouts/american-sniper-workout
This is actually a decent version of a two-a-day split. Ignore the products they're selling obviously.
1
Take a nap in between if you can.
1
[deleted]
-3
I am training a reasonable amount and doing other activities.
4
probably Morning,
then late afternoon or after work
1
If you're not doping, this is going to hurt you a lot more than it will help. Just try to do a better job of managing your time so you don't miss a workout (ie: gym first thing in the morning). Missing a day once in a while isn't a big deal, just treat it as an extra rest day and go hard tomorrow.
1
How long is too long at the gym?
0
I'd say just do what feels comfortable. You could do both workouts at the same time, I don't see the harm in that if you're doing 2 totally different things.
You could go early in the morning, do your day, then go again at night.
Ultimately you have a goal to complete 2 workouts, do whatever you need to do to allow you to complete that goal. If you overeat, you might not wanna go back to the gym, or you might feel sluggish. It's gonna be a bit of trial and error but what works for one, may be totally ineffective for you.
1
I'm in a similar situation as you. Here's my routine:
I train in the mornings and late afternoons. In the mornings, I train whatever muscle groups I worked the previous afternoon using light weight, bodybuilding style exercises, just to get the blood flowing. Personally I feel like this helps with muscle building, and a lot of times it involves bodyweight stuff like chins and dips. Sometimes I'll go heavy on some time of press, like seated press or incline, those are usually OK to do in the morning since they aren't as taxing plus my spine takes a few hours after waking to feel alright for heavy squats or deadlifting.
I take a nap in the early afternoon after I finish classes at my uni, then go in and do a strength session followed by some more bodybuilding type work. I usually focus on one lift per day. My pattern for the strength sessions every week usually looks like this: Sun-squats, Mon-press, Tues-bench, Wed-Rows/chins, Thurs-Deadlift, Fri-Press or bench, Sat-freebie, whatever I feel like. Just try to mix it up so each section of your body has time to rest in between each lift.
Just be sure to eat a lot. My morning sessions are usually between 30-45mins, I keep it short because it's pretty hard to go all out every time you hit the gym. A lot of mornings I also walk for 30mins outside just to help with overall health. Listen to your body, and you should be fine.
1
Test.
I'm 24 my doctor won't even check my T levels in Canada.
Seriously? I got a buddy who hopped onto prescribed TRT not too long ago. Too bad we don't have private clinics up here. I've heard of people going to walk-ins for the forms or even some naturopaths.
It's not my priority anyways. I'm young and don't want to mess around with hormones until I'm a bit older, I don't have issues with my current T levels and I haven't plateaued in the gym.
But you're recommending T when you yourself aren't even on it...
It was tongue-in-cheek. :P
In all seriousness, besides food and sleep, there's little more one can do as a natty. Foam rolling and whatnot but that's about it. A nap sometime after the first workout and an extra couple of hours overnight would be ideal.
I was just more surprised that your doc wouldn't be willing to get a full blood panel done.
If you guys are cool with PED use so be it, but no one should be under the impression that having TRT at a young age is anything but a PED.
Or he actually had low test. Few years older than OP, but yeh.
I think he meant in the steroids sense. You probably don't have low test but having supraphysiological levels will let you recover much quicker
Ha, for the longest time I thought you were meaning test as in test what works. Trial and error. I guess that would be a good idea too.