Tip Twice-A-Day Training for Maximum Results Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Twice-A-Day Training for Maximum Results If you can find the time hitting two workouts in one day can bring major results if it' s planned properly Here' s how to do it by Charles Poliquin July 26, 2016January 3, 2022 Tags Tips, Training If you're looking for the fastest and most effective way to build size and strength, finding the time to train twice-per-day is the best plan. To program it the right way: Do heavier or "neural" training in the morning. Do more time-under-tension, "bodybuilding-type" training in the evening. For example, do mostly sets of 6 reps in the morning and work with 15-20 reps at night. Or, you can do regular training in the morning and focus on eccentric (negative-only) training at night. The same body part or muscle group should be trained in both sessions. Hit it heavy first and hit it again lighter in the next session. If strength is your main concern, you want to do the same exercises for both sessions. If you're focused on hypertrophy, you may want to use different variations of the exercises, but again, the same body part each time. Powerlifters might do back squats twice per day. Bodybuilders could do bench press in the morning and incline dumbbell presses in the afternoon. You must leave four to six hours between workouts. This time spread is critical. If you use a shorter time spread, like just two to three hours, you won't fully recover in time and cumulative fatigue will prevent progress. Don't jump right into doing two of your normal workouts in the same day. Start with a cap of 20 minutes of training in the morning and 20 more at night. From there, gradually work up to doing more each session, building up to an hour per workout. You should take about 11 weeks to get to two full-hour sessions per day. To prevent burning out, every ten days of two-a-day training, you've got to do five days of "standard" once-per-day training to give your body a break. I recommend training for about 40 minutes in the morning on those days. After five days, you can go right back to lifting twice per day. Don't forget that more training means nutrition is even more important. Specifically, without proper workout nutrition for each session, it's impossible to recover from this type of training. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Pull-Up That Looks Easy But Blasts Your Back Whether you're a master of the pull-up or can't even do one with good form, this deceptively challenging variation is for you. Take a look. Bodybuilding, Exercise Coaching, Powerlifting & Strength Bradford Cooke February 3 Training Take Your Pull-Ups to the Next Level Pull ups are the king of upper body exercises. Here are 5 ways to jack-up your performance to levels befitting royalty. Most Popular Pull-Up Articles, Powerlifting & Strength, Pull-Up, Training Ben Bruno August 1 Training Tip Front Shoulder Raise Drop Set Build full-range strength with this drop set by going from sitting to supine. Bodybuilding, Exercise Coaching, Shoulders, Tips Nick Tumminello January 21 Training Yoga-Plex The Very Best Mobility Exercise The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need. It Hurts Fix It, Training Nick Tumminello May 20