I was just going to say 2 times a day is doable,even some pro's will do this right before a competition,
Cardio 3 times a week,every other day a split ,Chest,Shoulders,Arms, Split into later that evening Leg work,the next split Back,Bis Lats split later that day Abs,crunches,leg raises Still i caution you getting too eager will cause you to over train.
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The thing is guys I am not training to be a bodybuilder, I am training for sport. I am a semi professional rugby player and I want to improve all facets of my game by a notable amount, not blow one or two of them through the roof.
I currently train 10 times a week (if you include a game as training) as it is, and what I am suggesting is training 12-15.
My sessions would only be about an hour long and would look like this:
Morning: - Strength
2 compound focused lifts (deadlift,sumo deadlift, squat, front squat, over head squat, weighted pull ups, weighted dips, bench press, incline press, overhead press etc.) for a variation of 2-5 sets and a variation of 1-8 reps.
1 Max reps effort (pull ups, dips, handstand push ups, muscle ups, walking lunges, any of the above with a light weigh [~50%1RM]) for a variation of 1-3 sets of maximum reps
Afternoon: - Power (cardio blast)
This will mainly be a technique based session where I will work on an olympic power lift (clean, snatch, jerk and variations there of) I will complete numerous warm up and technique sets and then will do a few heavy sets on that lift.
I will then do a crossfit style bodyweight session that will include none of the lifts that I have done that day as well as some cv exercises (rowing, running, jumping rope etc.). This cardio will range any anywhere between 5 and 45mins depending on the session and how much I have in the tank.
Evening: - Extras and cardio
This will be exactly as it sounds, anything I think I need to work on, I will not be doing regulated weights and sets it will just be "I haven't done any front squats in a while..," So I will load up some front squats and do some work on them at any range I feel. I may not do any weights in this session at all, and may do some mobility, core or gymnastic work.
I will then complete either a heavily cardio based crossfit session (run, row, jump rope etc. heavy) or just do a blast of cardio (e.g. 6 x 300m row 1min recovery between rows)
So when I say I will be training 3 times a day, it will not be what bodybuilders call training, it will be much more sport specific and the sessions will be short and sharp.
The week will likely look like this:
Mon - 3 sessions
Tues - 2 sessions + rugby practice
Weds - 3 sessions
Thurs - 2 sessions + rugby practice
Fri - 1 session (mobility and core, if game) 2 sessions (if no game)
Sat - Rugby game (if no game 3 sessions)
Sun - 1 session (mobility and core based
So there will be around 13-16 sessions a week depending on rugby.
Considering I train a minimum of 8 times and sometime upto 11 times a week at the moment I do not think I will burn myself out too much?
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