AM/PM workout

Umpalumpa

Looking for some advice

I'm gonna be doing AM/PM workouts on Mon/Wed/Fri
Gonna train at 6.30am and 8pm
One of my mates says to do
Day 1 am Back. Pm legs
Day 2 am Chest. Pm Shoulders
Day 3 Am cardio. Pm arms

I've never trained twice a day before.
Anyone thinks the programme looks decent?

Stench Blossoms

Why the desire to do so much?

Liam90

I'm not going to bash the idea because I have never tried it but I would say you would need to eat ALOT and sleep ALOT.

El Horseboxo

I tried it thinking i might benefit from it. But my lifts went down. After a few weeks i was just wrecked and lifting less. Could feel my form going on a few lifts too. Guess it was a psychological thing as I expected to move the weight I had on the bar. So i lost form to try compensate for my reduction in strength. More so an increase in fatigue as once i switched back to my norm i was back where i was at.

Maybe others might respond differently but i think Liam90 hit the nail on the head. You gonna need to eat more and get plenty of rest in between sessions. I was working when trying it and it was just too much. I was in the gym for 7am, work by 8:30 or so. Then gym again at 9pm.

Also back and legs on same day? Like deads and squats? Good luck bro. I also don't think i could ever motivate myself to go to the gym to just work my arms.

Umpalumpa

Thanks for your replies

Resting between training days won't be a problem as I don't have a hectic lifestyle.eating a lot of food is the main concern for me as I struggle to eat 3 meals a day.

Motivation for just doing arms on 1 day isn't a problem as I might add in some ab work aswell

Hanley

Hectic lifestyle, struggling to eat, and a 100% increase in training volume.

YEah, that's not gonna work.

nc19

Hanley wrote: »

Hectic lifestyle, struggling to eat, and a 100% increase in training volume.

YEah, that's not gonna work.

NOT a hectic lifestyle they said

Hanley

nc19 wrote: »

NOT a hectic lifestyle they said

Oh well... It's still a terrible idea.

thegreatiam

why would this be different to:
day one back and legs
day 2 chest and shoulders
day 3 cardio and arms.

Seems to me its the same work load as a once a day workout, just split in half.

or am i missing something.

Hanley

thegreatiam wrote: »

why would this be different to:
day one back and legs
day 2 chest and shoulders
day 3 cardio and arms.

Seems to me its the same work load as a once a day workout, just split in half.

or am i missing something.

You're assuming the same volume in each workout.

Which is unlikely.

There's also the potential endocrine disruption from getting amped up multiple times per day to train.

May also be a trade off between sleeping and training to get the additional sessions in.

None of which are really that much of a problem if you work up to it.

But when you just straight in it's a terrible idea.

thegreatiam

so if youre splitting a 2 hour routine in half AM and PM then it probably doable but if its 2x2hr routine then youll be be overworking yourself.

OP which is it.

Plus what is the reason for doing it.

I can understand if you only have an hour in the evening and hour in the morning then splitting your routine may make sense.
but if you don't have an hectic lifestyle then why split it up?

So the only reason I can see is that you want to work twice as much. if that is the case then you should be aware that your body gets fitter/stronger away from the gym while you are resting.

If you want to work more then you should work twice as hard in the 2 hours you are there rather than go twice as often.

One intense session is better than 2 moderate ones.

Umpalumpa

thegreatiam wrote: »

so if youre splitting a 2 hour routine in half AM and PM then it probably doable but if its 2x2hr routine then youll be be overworking yourself.

OP which is it.

Plus what is the reason for doing it.

I can understand if you only have an hour in the evening and hour in the morning then splitting your routine may make sense.
but if you don't have an hectic lifestyle then why split it up?

So the only reason I can see is that you want to work twice as much. if that is the case then you should be aware that your body gets fitter/stronger away from the gym while you are resting.

If you want to work more then you should work twice as hard in the 2 hours you are there rather than go twice as often.

One intense session is better than 2 moderate ones.

I was planning on doing 2x45 workouts.
Only reason in doing Am/Pm is a mate says he gets great results from it.ive been doing a good bit in the gym for the last 10 months and need to change it up as I haven't been getting the results I want.

I work 9-6.30 and would get home at 7.30pm so by the time I have food and then hit the gym I wouldn't have the time to do a 2hr session

thegreatiam

Umpalumpa wrote: »

I was planning on doing 2x45 workouts.
Only reason in doing Am/Pm is a mate says he gets great results from it.ive been doing a good bit in the gym for the last 10 months and need to change it up as I haven't been getting the results I want.

I work 9-6.30 and would get home at 7.30pm so by the time I have food and then hit the gym I wouldn't have the time to do a 2hr session

I would say that its probably not going to make a difference. problem would lie within your program or diet and sleep routine examine those first.

Splitting your routine in half daily wouldn't really do anything. Other than save you 15 minutes in the morning and 15 minutes in the night.

WHIP IT!

Umpalumpa wrote: »

I was planning on doing 2x45 workouts.
Only reason in doing Am/Pm is a mate says he gets great results from it.ive been doing a good bit in the gym for the last 10 months and need to change it up as I haven't been getting the results I want.

I work 9-6.30 and would get home at 7.30pm so by the time I have food and then hit the gym I wouldn't have the time to do a 2hr session

Is there any reason you can't go straight from work to the gym instead of going home first? I always find it difficult to get back out the door when I come home first and prefer the 'once I'm out, I'm out' method of taking the gym bag with me that morning and going after work then ya get home earlier and are in for the night with all your 'work' done.

Blue Whale

Umpalumpa wrote: »

I was planning on doing 2x45 workouts.
Only reason in doing Am/Pm is a mate says he gets great results from it.ive been doing a good bit in the gym for the last 10 months and need to change it up as I haven't been getting the results I want.

I work 9-6.30 and would get home at 7.30pm so by the time I have food and then hit the gym I wouldn't have the time to do a 2hr session

Muscle signalling?

http://www.menshealth.co.uk/building-muscle/fast/tom-hardys-warrior-workout

Throughout the day you need to send constant signals to your body, so that it adapts in the direction you point it in. It’s better to do 10 press-ups every hour than 100 in a single burst. If you do things often enough, your body adapts for the task you set it, and you evolve

Pnut recommends performing these exercises four times a day – when you wake up, at lunchtime, when you get home from work and before bed. It should only take about 20 minutes, but don’t rush.

Alf Veedersane

Umpalumpa wrote: »

I was planning on doing 2x45 workouts.

Any chance you could manage more than 45 minutes in the gym in the morning?

As the great jam said, the lack of results might be down to a few things that are done outside the gym.

As regards what you do in the gym, what is it you were doing?

thegreatiam

Alf Veedersane wrote: »

Any chance you could manage more than 45 minutes in the gym in the morning?

As the great jam said, the lack of results might be down to a few things that are done outside the gym.

As regards what you do in the gym, what is it you were doing?

cheeky fecker

Umpalumpa

WHIP IT! wrote: »

Is there any reason you can't go straight from work to the gym instead of going home first? I always find it difficult to get back out the door when I come home first and prefer the 'once I'm out, I'm out' method of taking the gym bag with me that morning and going after work then ya get home earlier and are in for the night with all your 'work' done.

Unfortunately I have to pick up my daughter on the way home.i always find it easier to go home and then out to the gym even when I don't pick her up

Umpalumpa

Alf Veedersane wrote: »

Any chance you could manage more than 45 minutes in the gym in the morning?

As the great jam said, the lack of results might be down to a few things that are done outside the gym.

As regards what you do in the gym, what is it you were doing?

I was doing a full body workout 3 times a week with 1 rest day in between.
Mainly doing 3x10-12 on all workouts
Haven't done any squats in a while but replaced it with leg press.

thegreatiam

Umpalumpa wrote: »

I was doing a full body workout 3 times a week with 1 rest day in between.
Mainly doing 3x10-12 on all workouts
Haven't done any squats in a while but replaced it with leg press.

to what end? whats your end game?

Umpalumpa

thegreatiam wrote: »

to what end? whats your end game?

To be a lot bigger really.im 5'11 and 89 kilo.i have increased my calorie intake to about 2300 at a struggle.

thegreatiam

Umpalumpa wrote: »

To be a lot bigger really.im 5'11 and 89 kilo.i have increased my calorie intake to about 2300 at a struggle.

thats your problem there.
you really need more calories.

I would also up your weight slightly and do a few less reps, but its your food that will have a bigger impact.

change nothing else except your food and you will notice changes.

Umpalumpa

thegreatiam wrote: »

thats your problem there.
you really need more calories.

I would also up your weight slightly and do a few less reps, but its your food that will have a bigger impact.

change nothing else except your food and you will notice changes.

How many calories would you recommend per day?

ted1

Umpalumpa wrote: »

To be a lot bigger really.im 5'11 and 89 kilo.i have increased my calorie intake to about 2300 at a struggle.

Upping it to 2300? I'd say that's still low.

thegreatiam

2300 is almost maintenance.

go here: http://www.1percentedge.com/ifcalc/

input your details and itll tell you.

but id say around eat around 2800 a day at least 150-200g of protein, im only slightly bigger than you and that's roughly what id be aiming at.

Alf Veedersane

Umpalumpa wrote: »

Unfortunately I have to pick up my daughter on the way home.

How much does she weigh?

Alf Veedersane

Umpalumpa wrote: »

Mainly doing 3x10-12 on all workouts.

At weights that you were struggling to get the last rep or two?

Umpalumpa

Alf Veedersane wrote: »

At weights that you were struggling to get the last rep or two?

Ye the last couple are tough