2-A-Day Training for Radical Gains
Do you want to pack on muscle at an alarming rate? Do you have a relatively uninhibited schedule and want to see what you will look like after a month of trying twice a day training? Then this article is for you!
Training twice per day can break through frustrating plateaus and completely destroy growth barriers that are so common with so many of us.
The first session in the morning focuses on lifting quality and getting the most out of every set and rep. The ability to "refocus" and recharge between training sessions helps you to attack each workout with pure aggression and passion compared to a long once a day session.
If you are cutting or trying to lean out, incorporating two-a-day training is like throwing gasoline onto a raging fire. Research proves that breaking sessions into two, separated by six hours burns more calories compared to slogging through a single longer session (Almuzaini et al., 1998).
The Rules:Â
Firstly for hypertrophy purposes, it is better to train the same muscle groups in both the morning and evening. Space your workouts for 6-8 hours and make sure you hit your daily macros. Poor nutrition will directly hinder your ability to train at the level this program requires. Taking supplements such as BCAA and Creatine are essential to help your recovery between sessions.
Perform this over a four week block.
Progress by adding weight to the bar each workout while keeping all other training parameters constant.
Make sure you're strict with the rest intervals and follow the clock.
Take it easy the fifth week. This is crucial for your body to recover, rebuild, and regenerate to levels greater than they perviously were.
The Program
| Â | SUN | MON | TUE | WED | THU | FRI | SAT |
| AM | Rest | Legs | Chest & Triceps | Rest | Back & Biceps | Shoulders & Abs | Rest |
| PM | Rest | Legs | Chest & Triceps | Rest | Back & Biceps | Shoulders & Abs | Rest |
Legs
Â
AM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Back Squat | 4 | 6-8 | 3122 | 90-120 sec. |
| B | Leg Press | 4 | 8-10 | 3122 | 90 sec. |
| C | Romanian Deadlift | 4 | 8-10 | 3122 | 90 sec. |
PM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Glute-Ham Raise | 3 | 12-15 | 4132 | 60 sec. |
| B | Knee Extension | 3 | 12-15 | 4132 | 60 sec. |
| C | Hip Thrust | 2 | 20 | 4132 | 60 sec. |
| D | Seated Calf Raise | 2 | 20 | 4132 | 60 sec. |
Chest & Triceps
Â
AM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Barbell Bench Press | 4 | 6-8 | 3122 | 90-120 sec. |
| B | Incline Dumbbell Bench Press | 4 | 8-10 | 3122 | 90 sec. |
| C | Weighted Dip | 4 | 8-10 | 3122 | 90 sec. |
PM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | High Cable Pec Fly | 3 | 12-15 | 4132 | 60 sec. |
| B | Pec Dec | 3 | 12-15 | 4132 | 60 sec. |
| C | Decline Dumbbell Triceps Extension | 2 | 20 | 4132 | 60 sec. |
| D | Overhead Dumbbell Triceps Extension | 2 | 20 | 4132 | 60 sec. |
Back & Biceps
Â
AM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Weighted Pull-Up | 4 | 6-8 | 3122 | 90-120 sec. |
| B | Chest Supported Row | 4 | 8-10 | 3122 | 90 sec. |
| C | 30-Degree Lat-Pull Down | 4 | 8-10 | 3122 | 90 sec. |
PM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Straight Arm Press Down | 3 | 12-15 | 4132 | 60 sec. |
| B | Low Cable Decline Pull Over | 3 | 12-15 | 4132 | 60 sec. |
| C | Incline Bench Corkscrew Curl | 2 | 20 | 4132 | 60 sec. |
| D | EZ-Bar Preacher Curl | 2 | 20 | 4132 | 60 sec. |
Shoulders & Abs
Â
AM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Military Press | 4 | 6-8 | 3122 | 90-120 sec. |
| B | Arnold Press | 4 | 8-10 | 3122 | 90 sec. |
| C | Dumbbell Shrug | 4 | 8-10 | 3122 | 90 sec. |
PM
| Â | Exercise | Sets | Reps | Tempo | Rest |
| A | Face Pull | 3 | 12-15 | 4132 | 60 sec. |
| B | Lean-Away Lateral Raise | 3 | 12-15 | 4132 | 60 sec. |
| C | Side Lying External Rotation | 2 | 20 | 4132 | 60 sec. |
| D1 | Reverse Crunch | 2 | 20 | Controlled | 60 sec. |
| D2 | Farmer's Carry | 2 | 20 | N/A | 60 sec. |
Â
WHAT TO EXPECT
The first week your body may exhibit a "shock" reaction to the training but just remember this is not a strength program, its a size program.
Size programming is geared towards increasing sarcoplasmic hypertrophy, and as much microtrauma plays a role - the "pump" and time under tension is equally, if not more important.Â
Before to mentally prepare before each of your workouts! and stay disciplined!
