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Doubling the Pain | T nation

Double profits?

Twice as many workouts mean twice as much, right? Not quite. However, with smart twice daily training, you can definitely accelerate your muscle gains.

If you have the time, twice daily exercise can help make anabolism more common, while the stress response is better than what would otherwise be too much of a workout. Two-day days can give you the advantage without pushing you over it. This is how it works:

Understanding Stress

You must first understand how stress works. They are looking for an optimal balance between "good stress" and recovery.

Less is sometimes more. Training twice is not about doubling the volume of work. With every workout, the goal is to stimulate, not destroy.

The body responds to stress, but it is the stress that determines whether the reaction is positive or negative. While some burdens in life are unwanted and unplanned, training is intended and planned. Waking up at 2am with a screaming baby is not planned. Pulling a heavy dumbbell from the floor is a planned event. Control the controllable.

Understanding recovery

Strength trainers use the SRA principle to explain the adaptation process. SRA stands for stimulus, recovery and adaptation. It's basically just a fancy sports science term that describes how our bodies respond to training.

  Chart 1

Zatsiorsky & Kraemer, 2006

The more fatigue, both the nerves and the muscles, the longer the recovery takes The more recreational methods, nutrition and supplementation need to be summed up.

The body responds to the training stimulus, not the fatigue. And this tiredness is just a byproduct of training. Therefore, the type of stimulus you apply is more important than what you "feel". Leave the feelings to the uninformed.

Compared to a normal, once-daily workout where the SRA curve looks like the above, two days result in a slightly smaller fatigue component, a slight increase in recovery. Later in the day, there was a second up and down. Your first workout leads to less fatigue, some recovery periods are initiated, and then you stimulate again 4-6 hours later.

  Chart 2

Adapted by Zatsiorsky & Kraemer, 2006

Note the red line representing a correct two-day approach. The double break leads to a larger super-compensation peak in the graph. This is just a rough example of what is likely to happen, but you get a picture. There will also be an "Involution" dip, even though this will be shown later than in the original model.

It should be noted that in both daily workouts you should train the same muscle or movement pattern every 4 to 6 hours. But more on that later.

Top Off Your Glass

We control the amount of stress our workouts are subjected to, but we often exaggerate the stress and undergo the recreational aspect. [19659003] Consider your body systems as a drinking glass. Stress from training fills it up. Their natural recovery processes, which are supported by some recovery methods, empty the glass. You should never allow the glass to overflow and exceed your capacity. Refill the glass over and over again with the right material, so that a constant adjustment without overstraining the body is guaranteed.

While some lifters are burdened like a pint glass, others are dealing with a shot glass. Your glass may already be full of things, like crying babies or the voice of your boss. With every workout in two days, the glass should be filled with the right material, while minimizing the unnecessary bad material.

Cut Cortisol

When we talk about stress, we always think about cortisol. Chronically elevated cortisol can have many negative effects, including a reduction in energy consumption at rest (by reducing the conversion of T4 to T3).

Cortisol also helps in the conversion of norepinephrine to adrenaline, so you are trapped in a "fight or flight". Condition, if not well done. Cortisol is released to mobilize other fuel supplies, including the fuel that comes from your own lean muscle tissue.

Do not overdo cortisol. It is a very useful hormone and has some important functions, such as the stabilization of blood sugar. However, if maximum muscle strength is your goal, you should try to control cortisol if possible.

You can manage cortisol by training twice a day. It allows you to keep the workout a little shorter (under 40-50 minutes) to reduce the cortisol response while keeping testosterone levels high.

Training "Spiking"

Muscle building is triggered by some things, including metabolic stress. mechanical stress and tissue breakdown. These things trigger the synthesis of muscle proteins, often referred to as "positive net protein balance".

A positive balance means an anabolic state, while a negative balance is a catabolic state. How Training Affects Protein Balance:


When nutrition, supplementation and exercise are optimized, the body is in a positive net protein balance. Muscle protein synthesis will be greater than degradation.

During Exercise

The body is in a negative net erosion balance, which is largely caused by the synthesis of new proteins. Quite simply, they do not build muscle during exercise.

Protein breakdown eventually exceeds protein synthesis as training progresses. The longer you exercise (and the longer you spend getting the muscle-building stimulus), the more unnecessary breakdown will occur. Can you see how a twice daily, slightly shorter workout could be useful here?


For a short time, the net protein balance remains negative, mostly because the body is no longer producing new proteins. In the next few hours, protein synthesis will increase rapidly, exceeding the level of degradation to a level higher than training before exercise.

Two-day "spike" anabolism occurs more often, while catabolism copes better. This can be improved by an intelligent nutritional approach that accompanies your twice-daily exercise. An adequate exercise diet around this time would be an example:


8 Rules for Two Days

There is a right and a wrong way to move two days. Here are some simple rules to follow:

1. Choose the right exercises to maximize the training stimulus while minimizing fatigue.

The rules of good programming are universal: select the best exercises for the job. However, you should be aware that some exercises, although enormously beneficial, fill the glass a little faster. The best is a mix of exercises.

  • Heavy connections fill the glass faster
  • Machines fill the glass more slowly
  • Isolation fills the glass more slowly
  • Heavy isometries fill the glass very fast
  • Compression exercises (back squats) fill the glass faster than pull exercises (19659044) belt squats).

. 2 Use a suitable number of sets for each workout.

  • Training 1: Use about 70% of your normal set of sets.
  • Training 2: Use 40-50% of your normal set of sets.

If you normally perform 24 sets per workout, you would now be able to perform between 26 and 29 sets over two workouts. So during the two daily workouts you will get 10-20% more sets than you would normally do with a workout.

Or for the sake of simplicity, you should consider your exercise duration instead, eg. For example, 45 minutes in the first practice and about 30 minutes in the training two minutes. In this example, you train one hour and 15 minutes every day instead of 60 minutes.

. 3 The choice of the right training intensity (load / weight).

Using a different recurrence range and load in each session works best. For example, for hypertrophy:

  • Workout 1: Focus on movements in the range of 5-7 repetitions.
  • Workout 2: Use a mixture of compound and isolation (or machine-based) training in the range of 12 to 20 repetitions. Only concentric training works well here as well.

. 4 Ensure a reasonable recovery time between sessions.

This helps to balance some of the initial training fatigue and eliminate some of the acidosis, ammonia, H + ions, and all the garbage. It also optimizes T-values ​​while breaking down cortisol.

This also means that you are taking part in two higher-quality workouts, as opposed to a workout where the quality of each set could end up being questionable. The first workout feeling should be wired and prepared to do more.

If you can not spend at least 4 hours between workouts, then two days are not for you. Four to six hours between training sessions are optimal. More than 6 hours are fine too, but can interrupt the recovery process too far.

. 5 If your sleep is not on time, do not think about it.

This is like trying to drive a car with flat tires. Make a pit stop and first treat the holes in your recovery.

. 6 Consider using two days to specialize the body part.

Each workout should focus on the same movement pattern or muscle group. You can train each muscle group with a two-day approach, or simply select a delayed body part and use two-day days only on certain days of the body part.

Many standard workout divisions and frequencies work well with two-a-days, so just pick the weekly split you prefer.

. 7 Two weeks later, a week off.

For most, "2/1" works well. These are two planned two-day days, followed by one week of normal training and then two more days. Rinse and repeat. Experiment with it. Some may require 1/1 while others may handle 3/1.

You may also need to do a week of relief every 4-6 weeks. Monitor your recovery and play with your hearing.

. 8 Prioritization of recovery.

Two-a-days can be very painful. They can also produce a lot of hard-to-identify peripheral and neuronal fatigue. Focus on your recovery from the beginning. If you do not, you will probably only be confused for a few days. Your sleeping habits and eating habits will be out of sync and you will pick up a flat tire early on.

Make sure you & # 39; They make the basics like sleep, stretching and supplementation. Ideally, you should take a calorie surplus when using two days. Twice daily training is not for dieters. They try to build muscle.

Example Day: Chest and Shoulders

Training 1

Exercise Sets Reps Tempo Rest Rest Rest ] A Weight Bench Press with 45 degree inclination 5 5 4010 2 min.
B Neutral grip Swiss bar floor press 5 ] 7 2210 [19659083] 2 min.
C Pronated Grip Dumbbell Shoulder Press 4 8 2110 90 sec.

Workout 2 (4) -6 hours later, too for chest and shoulders)

Exercise Sets Reps Tempo Rest
A 45 degree dumbbell press 3 12 4010 1 minute
B Dumbbell Floor Fly 3 15 2210 1 minute C Seated lateral elevation 3 20 2110 1 minute
D Reverse Pec Deck 50 1010
50 repetitions in as few sentences as possible. Use your 20RM.

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