Danger in working out twice in one day?

[RSites]

here are my splits...

Mon/Thurs - Chest and Back
Tues/Friday - Biceps, Triceps, Shoulders
Wed/Saturday - Legs

I read something about a guy who worked out twice a day. Now when reading this I figured he had to be over training but I was wondering what you guys thought of me working out twice a day with these splits. He said he was taking Magnesium Glycinate, ISOPure gainer, and Creatine and Glutamine along with eating 6 meals a day. Would it be over training if I were to follow this regimine with the same supplements he used and eating properly?

[getfit]

who's this guy?

[lifter4life]

I wouldn't recommend it for beginning lifters. Check out this article:
http://www.t-nation.com/readTopic.do?id=905832

I am actually trying this out and I am in the middle of week II of Phase I. I have always stuck to heavy/low frequency training (four days a week, two muscle groups/session) so I decided to switch it up. The program in that article is designed to prepare your muscles for high frequency training which is where the supposed 'big gains' are. I haven't seen much of a change yet, besides in my strength, but Chad is a smart guy and I trust his work.

[JaCelica2k]

here are my splits...

Mon/Thurs - Chest and Back
Tues/Friday - Biceps, Triceps, Shoulders
Wed/Saturday - Legs

I read something about a guy who worked out twice a day. Now when reading this I figured he had to be over training but I was wondering what you guys thought of me working out twice a day with these splits. He said he was taking Magnesium Glycinate, ISOPure gainer, and Creatine and Glutamine along with eating 6 meals a day. Would it be over training if I were to follow this regimine with the same supplements he used and eating properly?

Personally I could not fathom training legs twice in one week.....Why train arms? Do you not think they are hit enough with Chest and Back? What are your actual workouts? What exercises/sets/reps/etc?

[JaCelica2k]

I wouldn't recommend it for beginning lifters. Check out this article:
http://www.t-nation.com/readTopic.do?id=905832

I am actually trying this out and I am in the middle of week II of Phase I. I have always stuck to heavy/low frequency training (four days a week, two muscle groups/session) so I decided to switch it up. The program in that article is designed to prepare your muscles for high frequency training which is where the supposed 'big gains' are. I haven't seen much of a change yet, besides in my strength, but Chad is a smart guy and I trust his work.

If you lift hard and eat you will get big gains.....if you don't.....eat more. or lift harder.

[RSites]

Well I don't really lift legs twice a week, it's more like I'll lift them on wednesday on my own, then I get a pretty good workout at practice running stairs and stuff.

[RSites]

my workouts are as follows:

Mon/Thurs
Chest
Db Bench - 4 sets of 10
Db Flys - 4 sets of 10
Cable Flys 4 sets of 10

Back
Lat Pull down - 4 sets of 10
seated rows - 4 sets of 10
bent over db rows - 4 sets of 10 (thursdays i usually do deadlifts 3x10)

Tues/Friday
Shoulders
Shoulder press - 4 sets of 10
Shrugs - 4 sets of 10
Deltoid raise - 4 sets of 10

Biceps
Seated alernating db curls - 4 sets of 10
cable curl w/ straight bar - 3 sets of 10
one armed cable curl 3 sets of 10

Triceps
Tricep Pulldown 4 sets of 10
One arm pulldown 4 sets of 10
tricep kickbacks 3 sets of 10

Wednesday
Squats 3 sets of 10
leg extension 3 sets of 10
leg curls 3 sets of 10
alternating weighted lunges

thats basically all of my workout, sometimes i substitute exercises for other ones to change it up

[nhlfan]

overtraining imo.

[RSites]

what should i do then? can you correct it for me... where should i change it??

[lifter4life]

If you lift hard and eat you will get big gains.....if you don't.....eat more. or lift harder.

You must be assuming that I am small, which I'm not. I am trying something new that could be better than what I have been doing. Which is the reason I am trying it out, because I want to see if I get better results than I have been.

All I am trying to do is give the guy some insight and show him the proper way to do it if he plans on it.

P.S. You sound like every other guy on this board that replies with "eat big, get big", which is pretty repetitive if it has nothing to do with what I am trying to say.

[lifter4life]

Did you read the article I posted? It's to help you out bro.

[RSites]

im reading it now, thanks man

[RSites]

hey lifter4life i think i'll try that it seems to make sense. the problem is i dont know what a few of these exercises.. so you say you havent seen many results yet? and you're through phase one?

[RSites]

like what is 14RM, i know it's rep maximum but what is 14?

[RedSpikeyThing]

like what is 14RM, i know it's rep maximum but what is 14?

The maximum amount of weight you can move 14 times without being able to do a 15th rep.

[JaCelica2k]

You must be assuming that I am small, which I'm not. I am trying something new that could be better than what I have been doing. Which is the reason I am trying it out, because I want to see if I get better results than I have been.

All I am trying to do is give the guy some insight and show him the proper way to do it if he plans on it.

P.S. You sound like every other guy on this board that replies with "eat big, get big", which is pretty repetitive if it has nothing to do with what I am trying to say.


Actually I was not assuming anything. You post a link to your workout which will lead the path to the "big gains". Believe it or not there is no magical path for big gains. low reps isn't only for strength, middle reps isn't for hypertrophy and High reps isn't for sculpting. It isn't rocket science....If you eat a lot and lift hard you will get "big gains" my point was completely relevant to your post. If you don't eat right you can lift till you are blue in the face and you won't put on muscle.

[Thunderstorm]

No matter what routine someone posts, even if it's working one body part every other month, someone will respond that it is overtraining.

Overtraining has to be the most over-used, misunderstood word in bodybuilding.

[f=ma]

i'd say do upper lower

doing upper body 4 times a week and lower twice a week is a garbage routine not to mention probably overtraining

take your core compound upper body lifts and put em monday/thursday. do the same with your core compound lower lifts for tuesday/friday

or you can just do what you want

[Keith]

No matter what routine someone posts, even if it's working one body part every other month, someone will respond that it is overtraining.

Overtraining has to be the most over-used, misunderstood word in bodybuilding.

I believe that 90% of people in gyms over train. I will agree with it being misunderstood, but can you elaborate on it being "over-used"?

Hes blasting his arms 4 times a week...imo without gear that is over training.

[sCaRz*Of*PaiN]

Hes blasting his arms 4 times a week...imo without gear that is over training.:withstupi



No matter what routine someone posts, even if it's working one body part every other month, someone will respond that it is overtraining.If someone said that, they'd be wrong.

[Jordanbcool]

I think its overtraining to do it twice a day. No doubt in my mind.

Now unless your doing some steroids....but if your not then yea. Over-training.

-jordan

Also i'd like to add (without reading anyones posts) That overtraining is a very relative term and is not so easily deemed. If you think your over-training then cut back. Just take everything into consideration (rest times, drop sets, splits etc.) Im not you so I dont know your body. For me though that would def. be overtraining.

[Maki Riddington]

Working out twice a day is fine, it just depends on your structure. I have some clients work out 8 times in the span of 4 days.

Mind you they are not begginers.

[sCaRz*Of*PaiN]

Depends upon how you plan out your meals and what the training routines consist of. But in the case of the OP, I think less is more.