The Advantages Of Two-A-Days


We know that our testosterone levels drop after about an hour in the weight room. If you do any work beyond that, you are actually being counterproductive. We are also well-aware of the fact that working out 3-4 days a week is all that’s necessary to get the body of our dreams. Respectively, with all this divine knowledge about lifting duration and frequency, we should all be growing like weeds with just 3-4 training sessions per week, right?

Unfortunately, this is not the case. Like 10-20 years ago, when people devoted 20+ hours a week to the gym, there’s a number of frustrated lifters today who are unable to achieve their goals by following the popular guidelines. The pendulum of opinion tends to swing mighty wide in the bodybuilding circles because nobody knows what the ultimate method is.

The high vs. low-frequency debate, the explosive vs. calm debate, the “lift as much as possible one time” vs. “lift your weight 20 times per session” debate – there are so many debates that one is bound to be unsure what to do. The funny thing is that all viewpoints are valid, except those that are fanatical and exclusive.

Many bodybuilders are afraid of changes. They do not want to admit that something they are doing (backed up by what the mainstream fitness media is telling them to do) is wrong. Using an old technique such as the two-a-day workout is a great way to mix things up, stimulating unprecedented muscle and strength gains while also annihilating body fat.

However, pay close attention to the fact that two-a-days aren’t two random workouts in one day – this kind of approach will very quickly lead to overtraining and burnout. You must first understand the proper way of structuring a two-a-day program so that you wouldn’t overtrain yourself. Moreover, your nutritional program will have to change accordingly and adapt to your new physical regime. You will be burning much more fat and building much more muscle, which means you will need a lot of nutrition to follow that procedure.

There’s an impressive number of coaches who have touted the advantages of training twice in one day. There are also numerous competitive strength and power athletes who train several times a day. Charles Poliquin, a Canadian strength coach, even suggests that we would all benefit from working out twice a day on a regular basis, achieving some serious grows and rapid strength increases.

2Obviously, this wouldn’t be feasible for all of us, but don’t tell us that you wouldn’t benefit from this program. Do we even have to tell you the greatest strength of this program? You’re working out twice per day for Christ’s sake, that’s twice more than what you would usually do! If you think that wouldn’t result in some serious bodybuilding benefits, you might just be insane.

The first thing you need to do is establish a few ground rules. Even though this regime can produce some dramatic results, you have to be very careful. You have to remember that doing two workouts a day is an incredibly demanding task, which is why it shouldn’t be done continually.

Most people don’t have the time or the motivation to train like this all the time, and that’s not all – your body probably wouldn’t be able to handle all that stress. Two-a-day programs are best saved for busting through plateaus, or when you feel extremely motivated to train and the idea of going to the gym twice in a single day sounds extremely appealing.

While the possible programs you can design with the two-a-day concept are literally endless, let’s take a look at a sample workout. Despite the fact that there are several variations of intensity between the two workouts, one of the most effective variations is lifting heavy in the first workout and lighter in the second.

Here’s an example of a 5-day split:

  • Day 1: Chest/Back
  • Day 2: Legs
  • Day 3: Rest
  • Day 4: Arms
  • Day 5: Rest

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