training 2x a day?

daveywavey08

I'm not saying every day, but maybe adding in some extra work a few mornings in the week.
Are light/medium compounds a no-no in the mornings? I know you won't have as much strength but more importantly your spine will be slightly less stable becaues of decompression during sleep. But say you get up at 6.30am and have a carb shake and breakfast, (say like get 1000 cals into you) then go to gym 8am to 9am - which I can just manage before work at 9.30am).
I did some core work and stretching this morning and felt great after it. I'm considering doing some of the same tomorrow morning but adding in some squats (not going heavy) to gauge how I feel. And then do someting like shoulders tomorrow evening.
Am I mad?
I think if I'm eating like I do I should be able to recover (I'm eating 6000cals min a day).

LightningBolt

An hour and a half is plenty of time to wake up and do prob 60-70% of your lifting. I'd prob look to do rep work in the morning than try go with any strength development ie.low reps heavy weights

daveywavey08

Sure, that's what I meant really. I wouldn't be going heavy in the mornings, more high rep work for a certain bodypart, i.e. back/biceps where I also have a heavy day for them later on in the week.
What I'm saying is, is it too much to do a e.g. light back/bi workout in a morning, then do a regular heavy squat/deadlift day later that evening. Or vice versa, a light squat/dead morning then heavy back/bi session maybe culminating in a total of 3 hours gym time.
Should be fine if my nutrition is right...

brianthebard

There's nothing wrong with lifting an hour and a half, or even an hour, after getting up. Just don't go testing 1rm's. Dunno about the 1000 cals, but sounds like your on a bulk so good luck with that.

daveywavey08

Yeah that's what I thought brian but I'm just testing the water really. I never lifted in the mornings and it's like I'm almost nervous about it! And yeah, I'm on a bulk. Cheers

LightningBolt

Ah I get ya now sorry man, yeah you'll be grand to do lifting/training twice a day. You're eating in excess also so you'll have enough on board to help you get over first session and be in good shape for the second.

tlev

I train twice a day

I do a split routine with 8 exercises per body part split over a few days. So for example on monday which is chest and triceps for me in the morning (before college or work) I would 4 chest exercises and in the evening 4 tricep exercises. Then Wednesday or Thursday I would do another 4 chest in the morning and another 4 tricep in the evening. My workouts are between 30-40 minutes.

Why has this worked for me?
1 - the workouts are short, allowing you to lift more effectively without fatiguing (as muscles grow less after 1 hour + training. German sports scientists (based on princples of GVT) and famous trainers such as Vince Gironda have shown that by stimulating your muscles to around 80% of your max in a short period of time i.e. under an hour is far more effective than hours and hours of training.
2 - each bodypart is hit twice a week with adequate rest but without being overtrained.

This might not be for everyone but I thought I'd put it out there!

daveywavey08

Hmm, that's very interesting the way you split up chest/tris into two seperate workouts. Sounds like it's a great idea.

tlev

I do it for most of my workouts,

My split is Chest, Tri Monday
Leg Shoulders Tues
Back Bicep Wed
Chest Tri - Thurs
Leg Shoulders Fri
Back Bicep - Sat
Abs, Calves - Sun

I throw in some abs and calves here and there in between reps and sets. I also do HIIT every few days (takes max 20 min) and cycle on the weekends. Sunday is counted as my rest day.

This is my college programme as I have less time. I revert to a more traditional full body every second day when I am on holidays or am more free.

daveywavey08

what days do you do squats and deads?

tlev

I do squats on leg days

Romanian deadlifts on leg days

and Straight legged deadlifts on back days

daveywavey08

Sounds like a good workout, what's your stats?

dave80

tlev wrote: »

Straight legged deadlifts on back days

More of a hammie exercise than back, id do bent leg deadlifts on back day your leg day is fine!

tlev

What stats. My weight, measurements, sets/reps, max weight in exercises?

daveywavey08

Just like age, height, weight, bench, squat, dead and penis girth

tlev

I'm 20, been working out since I was 15. I generally weigh in at around 83 kgs (dont ask me in stone lol), height 184cm. I cant tell you what my one rep max is on squats or dead lifts ( because I dont one rep lol), but I generally squat around 85 kgs for 3 x 10 reps and deadlift 120 for 3 x 10, romanian deadlifts around 90.

I dont like lifting too heavy, instead I lift lighter and rest only around 10-20 seconds between sets.

daveywavey08

10-20 seconds between sets??? **** that's not even a rest. I need 2-3 mins min. I like your routine keep it up. I'm tired now I did back and biceps this morning. I'm going to go squatting tonight and maybe deads too see how my back feels.

tlev

Cheers mate! Haha, but there are a lot of great routines out there so every two months or so take a break for around 2 weeks and then try something new. Haha, sometimes I cheat - 30 seconds.

conceited

If you did starting strenght for 2 months, you'd be up to what tlev has done.

daveywavey08

Well my numbers are higher than his, my bench max is about 140 and squat and dead when my back is 100% are up near 160/170 and 200

tlev

Damn gotta check my one rep max now.

Hanley

conceited wrote: »

If you did starting strenght for 2 months, you'd be up to what tlev has done.

What are your maxes like so?

tlev

I think that one rep maxes have their place but it depends what your goals are in bodybuilding. For strength its low reps high weights, for endurance its high reps low weights. For hypertrophy its somewhere in the middle. :cool:

daveywavey08

I haven't maxed out in a long time myself, but over a year ago I was deadlifting 170kg+ for reps no bother on worksets and squatting 140kg for 5 no bother. Now I am afraid to lift heavy, keep my weights low for now and building them up. My bench is progressing nicely though, I can almost rep 120kg for worksets. Anyways, that wasn't what the thread was about. It's just when someone like 'conceited' hops on the thread and makes condescending statements it's a little annoying

tlev

Haha, its like a **** measuring contest for weightlifters.:o

Hanley

daveywavey08 wrote: »

It's just when someone like 'conceited' hops on the thread and makes condescending statements it's a little annoying

Isn't it???

It's happened quite a few times recently too. There's really no need like.

daveywavey08

Hanley wrote: »

Isn't it???

It's happened quite a few times recently too. There's really no need like.

Sure is, buddy, sure is. Gotta hand him it though, he doesn't beat around the bush! Better take a look at this starting strength program