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Train Twice a Day the Right Way – T NATION+ – COMMUNITY

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Train Twice a Day the Right Way – T NATION+ – COMMUNITY


Strength, Hypertrophy and Fat Loss Guide

Training twice a day can burn you out and help you reach your goals. Here’s how to do it the right way.


It can be tempting to train twice a day. You can do the things you love more often and stimulate your body with unique stimulation.Most professional lifters have tried training twice a day Or thought about it. Of course, the results were varied. It all depends on programming.

Your programming needs are target dependent. Many twice-daily programs only consider general principles, with no method for adjustment. This can backfire. But done right, it allows you to pursue multiple sub-goals in two different workouts that complement each other (1).

So, let’s break down how to optimize your twice-daily workouts to achieve three goals: increase strength, increase hypertrophy, and lose fat. First, we’ll introduce the broad principles, and then we’ll dive deeper into each goal.

General Principles of Training Twice a Day

The most important things to do:

1. Reduce the volume of each workout.

You won’t be able to effectively do two long workouts on the same day.aim at Reduce the amount of training About 55-75% of a standard workout. This equates to training with 110-150% of your normal training volume in a day, which is very important.

2. Do your hardest workouts first.

When you’re more energized and less fatigued, start with heavier, harder workouts. Think of it like heavy deadlifts at the beginning of a traditional once-a-day workout, rather than at the end of a series of isolation exercises. You want to get the most out of each workout and order things so that programming elements don’t interfere with each other. You want them to have additive effects.

3. Rest and recover between each workout.

What are the biggest benefits of training twice a day? You can set up your workouts to complement each other. Don’t sabotage yourself by doing a second workout with insufficient recovery. Get enough rest between workouts by properly spacing your workouts.

In general, the longer the time between workouts throughout the day, the better. If you do your second workout 8 hours after your first workout instead of 5 hours, you’ll feel less fatigued the second time around.

Plus, food can help you recover. Eat adequate amounts between workouts.When entering the second workout, consume a large amount of glycogen to replenish glycogen stores as much as possible carbohydrate. Otherwise, your performance will drop (2).consume enough protein Rest between workouts also has a muscle-protective effect, helping you limit the effects of short-term muscle wasting after your first workout (3, 4).

4. Decompress often.

Your training frequency and volume will be higher than usual. In response to situations of heightened stress, perform decompression weeks at least every 6-8 weeks. This will give you longer-term improvement, although the load reduction is frequent.

Goal: strength

If your goal is to build strength with twice-daily workouts, do the following:

Workout 1: Focus on heavy weights, low reps, and compound movements.

Use your first workout to directly increase strength (traditional method). Choose the lift you want to improve and train the main muscles involved – the prime movers.

For example, if you want to focus on improving the traditional barbell deadlift, your workout should include some combination of compound movements involving the glutes, hamstrings, quads, and trunk extensors. Keep your training intensity at 85% of your 1RM or higher, and your repetitions at 6 or fewer.

exercise set represent
a. Barbell Traditional Deadlift (90% 1RM) 3 3
b. Barbell Low Bar Back Squat (90% of 1RM) 3 3
c. Dumbbell Romanian Deadlift (85% 1RM) 4 6
D. 45-degree leg press (85% of 1RM) 4 6

Exercise 2: Focus on training the stabilizer muscles.

The goal of this workout is to make it easier to work the muscles you trained in the first workout. Your second workout should target the stabilizers so your body can better support maximum effort.

Stabilizers are isometric muscles that help keep your body parts in a fixed position during a given movement. Identify and train the stabilizer muscles of whatever lift you’re doing. For example, if you focus on traditional barbell deadlifts, focus on the transverse abdominis and lats, as well as other stabilizing muscles (5). If you know of any personal weaknesses, use this workout to emphasize those weak areas.

Keep the intensity between 67% and 80% of 1RM and set for 8-12 repetitions. This allows you to get the most out of your training, even though you’ll be a little tired during this workout.

exercise set represent
a. Kettlebell Turkish Get Up (80% 1RM) 3 8
b. Traitor Row (75% 1RM) 3 10
c. Decline Bench Press Weighted Incline Twist (67% 1RM) 3 12
D. Straight Arm Pulldown (67% 1RM) 3 12

Target: hypertrophy

If your goal is to gain muscle, do the following:

Workout 1: A broad, high-volume workout that focuses on multiple muscle groups.

Your first workout should focus on a small number of related muscle groups that often overlap during lifting, such as the chest, triceps, and deltoids. Train them like any typical muscle-building program, with a strong emphasis on compound movements involving two or more muscles.

Exercises should be performed between 80% and 85% of 1RM for 6-8 reps. This training intensity and rep range will bias hypertrophy toward the larger motor units. This is easier to do when the fatigue level is lower during the first workout. This workout provides enough training stimulus for each muscle trained to at least maintain the size of those muscles.

exercise set represent
a. Barbell Incline Bench Press (85% 1RM) 3 6
b. Dumbbell bench press (80% of 1RM) 3 8
c. Standing Barbell Shoulder Press (85% of 1RM) 3 6
D. Standing Dumbbell Neutral Shoulder Press (80% of 1RM) 3 6
e. Cable Triceps Stretch (85% of 1RM) 4 6

Workout 2: A small, high-intensity workout that focuses on a single muscle group.

The purpose of this workout is to specifically train the one muscle you targeted in the first workout. This allows you to take advantage of the benefits of training twice a day, significantly increasing your total training volume for this muscle and making greater progress.

It’s okay to focus on just one muscle during this workout because your first workout provides enough stimulation for the other muscles. After every 6-8 weeks, rotate the targeted muscles.

Since you used a lower rep range for the first workout, switch to a higher rep range for the second workout. Use 8-15 reps ranging between 65% and 80% of 1RM. This rep range is intentionally wide so that you can choose the value in that range that works best for the fiber type composition of the muscles you are particularly concerned about.

exercise set represent
a. V-bar triceps press down (80% of 1RM) 3 8
b. Overhead Cable Triceps Stretch (75% of 1RM) 3 10
c. Dumbbell Triceps Kickback (67% of 1RM) 3 12
D. Reverse Grip Straight Bar Pressdown (67% 1RM) 4 12

Goal: Fat Loss

If your goal is to lose fat, do the following:

Workout 1: Focus on muscle hypertrophy.

The goal of this workout is to help maintain the muscle you already have, rather than focusing exclusively on fat loss. Focusing solely on fat loss while trying to lose fat is a common and understandable mistake. Losing fat is great, but you’ll look better if you also limit muscle loss.

Therefore, your first workout will focus on building muscle. Do 6-12 repetitions between 67 and 85% of 1RM. Include some exercises at the low end of the rep range and some at the high end, but on the low side. This can help you retain the muscles you’ve worked so hard for.

exercise set represent
a. Barbell Back Squat (85% 1RM) 3 6
b. Dumbbell Goblet Squat (80% of 1RM) 3 8
c. Dumbbell Romanian Deadlift (80% 1RM) 3 8
D. Reverse Super Machine (75% 1RM) 3 10
e. Seated Leg Lift (67% 1RM) 3 12

Workout 2: Focus on high-volume circuit training to increase energy expenditure.

For this workout, focus solely on increasing your calorie burn and forego other training priorities. It’s simple: move more, limit rest.

Choose exercises that involve multiple joint movements and require some effort to stabilize, such as kettlebell swings, as they burn more calories. Energy expenditure was further increased by performing circuit training with rest periods of less than 30 seconds to increase excess post-exercise oxygen consumption (EPOC) (6,7). Increasing EPOC is an effective way to increase energy expenditure through lifting.

Plan for high-intensity training, but don’t expect it to last long due to short rest periods. Do 10-15 reps between 65% and 75% of 1RM. Alternatively, you can replace the extra cardio with a second weight training session on days that feel right to you.

exercise set represent
A1. Kettlebell Swing (65% 1RM) 4 15
A2. Kettlebell Press (65% 1RM) 4 15
A3. Kettlebell Russian Twist (65% 1RM) 4 15
B1. Dumbbell Burpees (65% 1RM) 4 15
B2. Renegade Row (65% 1RM) 4 15
B3. Dumbbell Goblet Squat (65% of 1RM) 4 15

Make any exercise program work better. come on.

biological test

refer to

refer to

  1. Häkkinen, K., Pakarinen, A., Alen, M., Kauhanen, H. and Komi, PV (1988). Neuromuscular and hormonal responses of elite athletes to two consecutive strength training sessions in one day. European Journal of Applied and Occupational Physiology, 57, 133-139.
  2. Haff, GG, Stone, MH, Warren, BJ, Keith, R., Johnson, RL, Nieman, DC, and Kirksey, KB (1999). Effects of carbohydrate supplementation on multi- and multi-repetition resistance exercise. Journal of Strength and Conditioning Research, 13(2), 111-117.
  3. Damas, F., Nosaka, K., Libardi, CA, Chen, TC, and Ugrinowitsch, C. (2016). Susceptibility to exercise-induced muscle damage: a large-sample cluster analysis. International Journal of Sports Medicine, 37(08), 633-640.
  4. Gu Chun (2023). The role of whey protein in post-workout recovery. Brazilian Journal of Sports Medicine, 29, e2022_0404.
  5. Sakakibara, N., Shin, S., Watanabe, T., and Matsuoka, T. (2014). Effects of lumbopelvic stability on deadlift performance in competitive weightlifters. Sports Journal, 10(2), 89-95.
  6. Wilmore, JH, Parr, RB, Ward, P., Vodak, PA, Barstow, TJ, Pipes, TV… and Leslie, P. (1978). The energy cost of circuit weight training. Sports Medicine and Science, 10(2), 75-78.
  7. Melby, C., Scholl, C., Edwards, G, and Bullough, R. (1993). Effects of acute resistance exercise on post-exercise energy expenditure and resting metabolic rate. Journal of Applied Physiology, 75(4), 1847-1853.

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