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Working out twice a day (Muscle)

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    Right, this is something i wanted to explore doing, something just to try and push over my limit at the moment as things have slowed up. currently weigh 92kg at 6ft, but that is with body fat. When i read about it, its something that is used with professional athletes, for example, i know the welsh rugby team when they were doing extensive training (pre- world cup and six nations) they were doing this, training a couple of times a day on weights as well as everything else.

    Obviously i'd have an extra rest day or two to assure muscles and CNS don't become over burdened or damaged, but was wondering if anyone knows if its an effective method and if it is worthwhile trying. Wondering if it would increase the rate at which fat is burned as well - Other thing to mention is this is mixed in with cardio anyway (rugger training etc)
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    It'll be alright if you get enough sleep, eat everything that isn't nailed down, maybe only do it twice a week and program it sensibly. However you've got to remember that professional athlete's lives revolve around optimal nutriton, optimal recovery, personalised routines etc. They can train twice a day without impacting on the rest of their lives.

    I doubt the benefits would warrent the extra time spent in the gym, the extra sleep you'd need, less time you have to socialise/study etc. You could make equally good progress on a more traditional routine without all the extra sacrafices
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    Some fair points, just wondered if it would have been worthwhile trying. My diet isn't that bad, no where near optimal but a lot closer. Just trying to weigh up the best options for muscle strength and size; like whats the best way to achieve this, work to faliure, then increase next session, or work solidly on a certain weight for a week then increase. Cause i've just gone through all the technique correcting everything i was doing wrong, knocked it back a couple and worked up again, and to be fair thats really improved form and fitness
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    Its different for everyone but I usually do 2/3 warm up sets pyramiding upto a max working set where I try and increase the weight/reps I did last time, then do another set with the same weight to failure with forced reps, extra negatives etc. Kinda like Dorian Yates

    But there is more than one way to skin a cat. Some people never go to failure and swear by it. Some people go to failure on every set. Do whats best for you and you only find that out through trail and error.

    I've found that for me although I'd be doing more work (in terms of weight x reps) if I did 3/4 sets all close to my max for that number reps, I prefer to pyramid upto one 'working set' as I find it alot easier to progress when I know I only have to complete the increased number of reps/more weight for one set. Seeing progress every week really motivates me. Pyramiding up also leaves some in the tank for that all out, ball busting set.
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    (Original post by andyp2)
    Some fair points, just wondered if it would have been worthwhile trying. My diet isn't that bad, no where near optimal but a lot closer. Just trying to weigh up the best options for muscle strength and size; like whats the best way to achieve this, work to faliure, then increase next session, or work solidly on a certain weight for a week then increase. Cause i've just gone through all the technique correcting everything i was doing wrong, knocked it back a couple and worked up again, and to be fair thats really improved form and fitness
    That's quite a vague comment about your diet. A sample day's food would probably help explain.

    Best for muscle strength? High weight, low reps. Best for muscle size? Depends how much of a priority this is. You'll gain size training for strength, but obviously more volume can be used to induce hypertrophy and bigger gains.

    The best method is neither. Set yourself a low rep range, around 5 reps, and a certain number of sets that you aim to do. If you're lifting heavy enough that you're going as heavy as you can without compromising form, then you've got what you should be aiming for with the weights in these sets. You'd aim of 3-5 of these sets, but if size was a focus you could always do something more like 5-7 sets. Absolutely killer though, your recovery and diet would need to be as close to optimal as possible.

    With this approach, you need to be adding every workout, even if it's just 2.5kg
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    Typical diet plan,
    Breakfast - Oats or Weetabix (tend to try and stick with oats)
    lunch - Tuna and two handfuls pasta
    Snack - Oats, maybe a scoop protein, table spoon of peanut butter to make it into a meal (sometimes a bit of chocolate flavouring) - Makes it taste like snickers
    Dinner - Chicken dishes generally with rice

    Probs could cut down on portion sizes at dinner...
    Thats pretty much the base of it, sometimes it does vary, say maybe chocolate thrown in somewhere if my gf has it on here :L or a full english for breaky before a leg session just so i don't ache as much, get some crap into my body etc. Think i'm just struggling to get into a good routine that is allowing me to build muscle. Think i just might need to push myself a bit more and really work over the failure boundary by adding extra whether i can or can't...
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    All u need to do is go to failure on every set, don't waste ur time
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    I have a few tips if you'd like. One, ifyou're not used to exercise in general or much of it, careful. You might want to gradually get up to that pace. At first it will seem like a long process but it's worth it. It took me about six months to go from weak (I'll admit it) to lifting 170 lbs with my legs. Also, stretch or you'll regret it in the long-run (literal and figurative.)And, protein will become essential. Keeping that in mind, I don't see how you're idea is problematic.
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    (Original post by andyp2)
    Right, this is something i wanted to explore doing, something just to try and push over my limit at the moment as things have slowed up. currently weigh 92kg at 6ft, but that is with body fat. When i read about it, its something that is used with professional athletes, for example, i know the welsh rugby team when they were doing extensive training (pre- world cup and six nations) they were doing this, training a couple of times a day on weights as well as everything else.

    Obviously i'd have an extra rest day or two to assure muscles and CNS don't become over burdened or damaged, but was wondering if anyone knows if its an effective method and if it is worthwhile trying. Wondering if it would increase the rate at which fat is burned as well - Other thing to mention is this is mixed in with cardio anyway (rugger training etc)
    Last summer, where I was doing literally nothing but eat, sleep and gym, I worked up to squatting everyday. I worked up to a max squat everyday, then did higher rep backdown sets for volume. I adapted pretty quickly and after a few days I didnt even get sore. I would also sometimes squat in the morning, then go gym again in the evening and do other body parts. But I was sleeping about 10 hours every day on average and eating ****loads. So its definately possible. It's just a matter of adaptation.
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    (Original post by andyp2)
    Typical diet plan,
    Breakfast - Oats or Weetabix (tend to try and stick with oats)
    lunch - Tuna and two handfuls pasta
    Snack - Oats, maybe a scoop protein, table spoon of peanut butter to make it into a meal (sometimes a bit of chocolate flavouring) - Makes it taste like snickers
    Dinner - Chicken dishes generally with rice

    Probs could cut down on portion sizes at dinner...
    Thats pretty much the base of it, sometimes it does vary, say maybe chocolate thrown in somewhere if my gf has it on here :L or a full english for breaky before a leg session just so i don't ache as much, get some crap into my body etc. Think i'm just struggling to get into a good routine that is allowing me to build muscle. Think i just might need to push myself a bit more and really work over the failure boundary by adding extra whether i can or can't...
    Yeah you probably need to eat about twice as much as that
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    (Original post by andyp2)
    Typical diet plan,
    Breakfast - Oats or Weetabix (tend to try and stick with oats)
    lunch - Tuna and two handfuls pasta
    Snack - Oats, maybe a scoop protein, table spoon of peanut butter to make it into a meal (sometimes a bit of chocolate flavouring) - Makes it taste like snickers
    Dinner - Chicken dishes generally with rice

    Probs could cut down on portion sizes at dinner...
    Thats pretty much the base of it, sometimes it does vary, say maybe chocolate thrown in somewhere if my gf has it on here :L or a full english for breaky before a leg session just so i don't ache as much, get some crap into my body etc. Think i'm just struggling to get into a good routine that is allowing me to build muscle. Think i just might need to push myself a bit more and really work over the failure boundary by adding extra whether i can or can't...
    OK if you want to follow the odd workout plan you have devised, your diet should be something like this (rough idea).

    Meal 1 - bowl of oatmeal, 4+ eggs
    Meal 2 - Protein shake
    Meal 3 - Chicken breast with brown rice
    WORKOUT
    Meal 4 - Post workout shake
    Meal 5 - Tuna and rice / wholemeal pasta
    WORKOUT
    Meal 6 - Steak or Stir fry
    Meal 7 - More eggs with tuna / chicken / beef
    Pre bed shake or cottage cheese.

    Personally I think if you want to lose bodyfat and workout, have a calorie defecit, eat a lot of protein, workout 5 times a week (once per day at most) and you'll be good.

    Or buy some roids.
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    alright, thanks for the feedback guys, appreciate it, giving me a lot to think about and how to improve!

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