Have A Problem.. Need Expert Help...

[satchboogie]

ok here's the deal..

its summer time and i'm more motivated than ever to get bigger, leaner, and meaner. for the last month, my motivation has been at an all time high..
and its gettin more intense every day.

when i leave the gym i feel great..
but then i get home and cant wait til the next workout..

so the problem i have is fear of overtraining as its seems etched in stone that one workout per day is plenty.

i wanna train twice a day..
a heavy noonish workout for a big muscle like legs, back, chest.
and then a nighttime workout for a small muscle like abs, bis, tris, or calves...

from my understanding, some of the pros who are using heavy sauce train twice a day.. 4-5 times a week. now i know some will say thats overtraining but lets ask a serious question:

if taking 1g of sauce per week, will training hardcore twice a day/4-5 time per week be potentially catabolic?
if yes, would 2g per week be catabolic?
if still yes, what would you advise???

i just cant take this once a day workout routine...
and im a strong believer in taking advantage of times like these to maximize the potential.

karma for strong answer from pros and experienced long termers.

thanks in advance.

 

[concordsize]

you will know when you are overtrained!!!! It will hit you like a ton of bricks. Stick with your cycle and make sure you are eating plenty.

E

 

[JoNeS]

If you feel recovered, go ahead and train. Just listen to your body.

 

[ceo]

Bulgarian powerlifters used to train 3 times a day, 6 days a week.

Arnold trained twice a day 6 days a week.

 

[Gigantasor]

Satch,

Here’s the deal. Your good to train hard with same day splits. The catch is that you have to listen to your body and back off when your body says so.

I believe you are correct in wanting to take advantage of the motivation you are experiencing. Use it. Just stay conscious of the fact that you body must recover and adjust your splits to allow for enough time in-between groups for that recovery. Even when on the sauce you still need to take short recovery times, obviously.

Personally I train twice a day every day and I have been for a long time. I have experienced periods where I did over train and I did feel it. You will too. You’ll know when it is coming on and then you will know you need to back off for a few days and reduce the workout load.

If you are going to be working completely opposing groups like quads and Bi’s you should not have much trouble at all. Try to avoid doing two major groups on a given day and keep your caloric intake a bit higher than usual because you will be using it all. If you are using a 1.5g protein ration I would up it to 2+g during the time you are working same day splits. Increase your water intake and make sure you are sleeping enough.

One interesting thing I will say is that in my experience using this kind of a workout does lend its self to a cutting cycle much more appropriately than it does a growth cycle. Just something to keep in mind.

I’m sure this is all basic info but I hope it is at the least interesting.

 

[tri~zillla]

also......maybe you could do 2 a days one day, then just 1 training session the next and see how that goes.....i found that when trying to lean out, 2 a days are a nice addition to quality diet and quality gear

 

[tri~zillla]

oops.....i just realized that your thread says " need EXPERT help "

and i'm far from an expert....sorry

 

[Jenetic]

Considering this is something that you don't normally do, it is an excellent idea to generate new stimulus to you muscles.

Everyone is correct in listening to your body. Divide your workouts correctly. It does not necessarily mean that you should train a specific body part 2 or three times per week. What does work effectively is to increase volume of the workout by adding additional exercieses, sets, changing the number of repetitions and modifying your rest periods. If you feel recovered from a work out, there is no reason not to target a specific muscle group again as your body's required recovery time will more than likely adapt and need less time for recovery. Some light cardo at the end of the training session may not be a bad idea as well because scientifically you would switch energy systems to the Aerobic Oxidative which is technically beneficial due to it's efficiency in recovery. Just a suggestion.

Nutrition is definitely important here. Simply adding in 500 calories per day to your diet and possibly modifying your macronutrient ratios should give you the added energy to train as well as to grow. This is just a baseline number and should be adjusted accordingly. One thing that works well for me during training is to have a bottle of water which I add BCAA's, Glutamine and some Creatine into. I sip on this throughout the workout.

Finally, get plenty of rest.

Best of luck Satch

 

[OMEGA]

bro if you really feel this way GO WITH IT

but instead of upping the does I would look into adding supplementation

esecially with EnerG at AFstore,


just keep amino acid content high throughout the day
also add

a good protien powder

these little aids should suffice

 

[satchboogie]

crashed hard the other..
didnt even have any energy to get outta bed.

think overtrained.

this is relatively new to me but glad i crashed..
it taught me a small lesson.

and i move on...

 

[BigAndy69]

Satch, the pros have phenomenal genetics, they can get away with it (some pros can't)

If you decide to do it, you need to take an even closer look at your nutrition. It's a lot harder when you have to maximize energy for 2 workouts. You may not have the energy for the last workout.

What I suggest is to focus on your weak muscle groups. Look at yourself objectively or have a friend help you and find out what your problem areas are.

These weak links are what hold you back.

I use to train 2X a day, I would do a heavy workout followed by a weak area workout. For me it was rotator cuffs, flexibillity, abs, calves, posture..etc.

Focus on the weak links, and all the mass will come.

 

[Mavy]

Ya, overtraining is actually something that you can really actually tell and feel. I have trained twice per day for a whole summer, and loved it. I just dont have the time to do it now. I am lucky that I have time to get 1 in sometimes.

Make sure that it dosent effect your job ... uh wait a minute.. lol.

Anyways, ya, depending what type of training you are doing, and you are fully recovering from your workouts, you will be fine. There is a lot of eveidence that suggests that 4 days is an optimal recovery time for muscle groups, where you will actually gain strength each workout. Shorter times, and you run the risk of over training, longer and you will not capitalise on the increase in strength. It all about taking advantage of the window of opportunity. This again really depends on the type of training you are doing. But again, only certain programs can really allow you to train twice a day. For example, you are obviously not going to do a full body HST type routine twice a day. Your CNS will let you know this very quickly. Also, dont think that becuase you are on 1 or 2g of juice, that its impossible to overtrain. Its not ... its just not as easy to do it. Keep all your other variables in place (rest and diet), and watch for symptoms of overtraining, and you will be fine. If I did not work in the day, i would for sure be at the gym 3 times per day. 20 mins am for interval training, and twice for strength training. I would say go for it. If you cant hack it, change it up. Consider yourself lucky to have the huge boost of motivation. You always get more motivated, when you actually start seeing results! Good luck.

Mavy

 

[RADAR]

I've trained twice daily plenty of years, as far as overtraining, you will know when it hits believe me.
Pay more attention to your nutrition intake also to get maximun benefits.
I agree with BigAndy concentrate on weaker areas also, bring them up to par, the mass will come.


RADAR