training weak bodyparts 2x a day?

[Wulfgar]

anyone ever experimented with this?
ive seen alot of guys(including myself) train a heavy and light day about 3-4 days apart to bring up lagging bodyparts. but i recently read about possibly doing a heavy low rep morning workout and a light afternoon workout for the same bodypart.
I emailed Jay Cutler about it. He told me thats what he did for his back and it worked like a charm to bring it up. I know he is a bad example but im wondering if any other bros tried it.

 

[X Man]

i too was wondering wether or not i should just beat the hell out of each body part and train it once a week... by that i mean like 4 to 6 excercises 4 sets perexcercise- 8 reps per set-- for chest, legs, shoulders, back and 4 for biceps and triceps

or just train the muscle for 3 excercises, 3 sets, keep the rep range 6-10 and train each body part twice a week. the only think i dont like about this is sometimes i dont relly feel the pump or really feel like i start to get into the work out.

 

[Inhibitor13]

I dont in the same day but heres what I do... I train each bodypart twice a wk and the first time I work out the muscle I go heavy w/ low reps. Then the second time later in the week when I come back to it I do high reps low weight. So far its been great !

 

[UA_Iron]

I bet it depends largely on the bodypart

Working your bi's twice a day might lead to overtraining - Your back on the other hand needs a lot of punishment.

You know he was telling the truth? I think Jay's an awesome guy - but he doesnt owe it to anyone to tell them how he got big.

 

[ninesecz]

I got my best gains training every bodypart with med intensity doing every bodypart every 4 days 6-12 reps depending on how you feel think about no matter what anyone says as long as you are putting physical strain on the muscle it has to eventually respond by growing have you ever seen guys that do roofs for a living those guys pick upbundles of shingles qand carry up ladders every day of the week and i have seen some dude have a pretty good sized build on them limke i said if the muscle is beins strained it is eventually going to try and combat that just like they give you a flu shot so next time you are near the germs your body has gotton strong enough to fight it off

 

[Wulfgar]

The way I see it. And I talked to jay @ length about why he did it. He has been a good friend of mine for several years, since he lived in Aliso Viejo and I trained with him.
It kinda boild down to trying to fatigure ALL types of muscle fiber and stimulate it properly then have time to recover and grow.
I too train bodyparts 2x a week. one heavy day and one light day. The goal of this obviously is to hit Type 1, type 2a, type 2b and type 2c fibers(type 1 and 2c on light days, type 2b and 2c on heavy low rep days)
but of course there is ALWAYS going to be carry over, the best we can do is train to hit as much of growth producing fiber as we can.
so the problem herein lies in proper recouperation of the target muscle fibers an subsequent growth to take place in only a few days.
for many recovery IS a major problem. so wouldnt it make sense to train a bodypart once every 7 days. but each of those days do 2 seperate workouts with emphasis on fatiguing different muscle fiber types of each one?

 

[ALIN]

anyone ever experimented with this?
ive seen alot of guys(including myself) train a heavy and light day about 3-4 days apart to bring up lagging bodyparts. but i recently read about possibly doing a heavy low rep morning workout and a light afternoon workout for the same bodypart.
I emailed Jay Cutler about it. He told me thats what he did for his back and it worked like a charm to bring it up. I know he is a bad example but im wondering if any other bros tried it.

If you an elite athlete with superior genetics you may recover and grow from such a regimen.

 

[solidspine]

Write back to Jay,


I’m worried about his back,


LOL


It of course depends upon your age, shape, injuries, etc…..

 

[Neo22]

The way I see it. And I talked to jay @ length about why he did it. He has been a good friend of mine for several years, since he lived in Aliso Viejo and I trained with him.
It kinda boild down to trying to fatigure ALL types of muscle fiber and stimulate it properly then have time to recover and grow.
I too train bodyparts 2x a week. one heavy day and one light day. The goal of this obviously is to hit Type 1, type 2a, type 2b and type 2c fibers(type 1 and 2c on light days, type 2b and 2c on heavy low rep days)
but of course there is ALWAYS going to be carry over, the best we can do is train to hit as much of growth producing fiber as we can.
so the problem herein lies in proper recouperation of the target muscle fibers an subsequent growth to take place in only a few days.
for many recovery IS a major problem. so wouldnt it make sense to train a bodypart once every 7 days. but each of those days do 2 seperate workouts with emphasis on fatiguing different muscle fiber types of each one?

i would think it would have the same principal. If you hit the same bodypart 2x a day unless your on a ton of gear your already hitting a muscle that is trying to recover and can potentially even cause atrophy.

 

[OMEGA]

I dont in the same day but heres what I do... I train each bodypart twice a wk and the first time I work out the muscle I go heavy w/ low reps. Then the second time later in the week when I come back to it I do high reps low weight. So far its been great !

great idea

 

[OMEGA]

Write back to Jay,


I’m worried about his back,


LOL


It of course depends upon your age, shape, injuries, etc…..

lolollllllllllllllllllll

 

[fortunatesun]

I think 2x a day is doable, as others pointed out, depending on your genetics and recovery ability.
While it's true you're increasing the amount of fatigue you get, you are also adding a new stimulus instead of continuing a routine that has already been at least partially adapted to by your neuromuscular system.
One can more than compensate for the other and IMO you can increase your chances of success with a little planning:
Take a week before starting your program to deload and prepare yourself. What I mean is back off from heavy lifting to give your system a chance to recharge for what is to come. At the same time, you want to prepare yourself for the increased volume. So you go at it twice a day, but only at about 60%-85% of your target weights. You can also add extra stretching and plyometric exercises to increase your conditioning.
During your cycle, warm ups are esp. important to reduce fatigue and prevent injury. Consider increasing amounts of food and rest. You'd probably what to limit your cycle to 3 or possibly 4 weeks. By then acclimation take place again and you get hit by the law of diminishing returns. You can get around this by taking another week to deload and then do another 3 week mini cycle.
There's probably lot's of other stuff to consider but hopethishelps.

 

[Wulfgar]

i dunno guys
i just wanted to discuss it as a possibility for bros who need the extra stimulus AND recovery time
seems like a great way to REALLY fry all types of muscle fibers in a group...then allow twice the time for recovery as compared to working each bodypart every 3 days with the heavy/light rotation.

 

[c3bodybuilding]

I'd be scared to try this. Once you hit it hard, let it rest. It's one thing if you train something twice a week, but a whole other to train it twice in one day. Perhaps with some hgh, test and g-covery.

If you try it, let me know how it works out over a 2-3 month period. I am curious

 

[fortunatesun]

Having thought about it before, I'd have to say it ultimately depends on commitment you can bring. If you see bodybuilding as your primary job then you know you can find a way to make it work. Olympic lifters will train 2 or even 3 times a day as do several other sports. Some powerlifters will bench or squat up to 4 times a week when training for comp. Different goals to be sure but of course there's methodologies available to bodybuilders as well.
I've not done 2x a day as I'm not competative but I have done 4x a week squats for the challenge. In my own case, my numbers did go up though not dramatically. It did make me a much better squatter, better conditioned, and my beat up old legs somewhat vascular and rock hard. I plan to do it again in several months just for those reasons. The insight you gain is very unique, sort of like an immersion language program. What you come away with can't be duplicated through normal training sessions.