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: 

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

	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

 

AM

	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

	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

 

AM

	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

	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

 

AM

	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

	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

 

AM

	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

	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.

 

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. 

Before to mentally prepare before each of your workouts! and stay disciplined!