Training twice per day certainly falls under the high-frequency umbrella. Research has shown that increased training frequency can lead to increased muscle growth because weight training stimulates protein synthesis, which is ultimately responsible for adding new muscle ( 5) When you dial in the correct balance of training stimulus and recovery methods, you put your body in an ideal position to build more muscle. This lets you focus on maximum performance without worrying about pacing yourself throughout a longer workout. Shorter workouts combined with relatively lower volume per session allows a greater focus on form and power output with less cumulative fatigue during the workout. ( 3)( 4) This makes it an ideal technique when the goal is to increase strength and power. Two training sessions per day, targeting the same body parts in each session, has been shown to increase strength gains compared to one session per day.
2 workouts a day plan free#
Whether it’s one quick training session before work and one after work or capitalizing on a free weekend to swing by the gym in the morning and afternoon, shorter, more frequent workouts can often fit better into a hectic weekly schedule because they offer more flexibility and can be “squeezed in” without sacrificing effectiveness. You can also chop up one longer session with into two separate, faster paced minute workouts.
It can be easier to schedule into your training day when you use basic at-home workouts instead of making multiple trips to the gym. Performing two workouts per day may not initially sound like a time-saver, but it’s essentially based around performing brief workouts. Here are more reasons to consider two-a-days. Not only can it provide an exciting and engaging change of pace, it can yield a serious boost to strength and muscle when properly programmed. Credit: StratfordProductions / Shutterstock
2 workouts a day plan professional#
Training twice in one day may seem like something only professional athletes need to do, but plenty of recreational lifters can benefit from hitting two training sessions in one day. Just like with conventional training, rest days are necessary, likely more so for obvious reasons. It’s also important to recognize that performing two workouts per day isn’t the same as performing two workouts every day. Two-a-day workouts can be tailored to emphasize skill, strength, muscle size, or fat loss depending on the exercise choices, sets, reps, and intensities of each training session. This method has been a reliable approach for traditional sports athletes, strength athletes, and physique competitors because it can optimize performance and recovery, resulting in a greater net benefit than a more conventional approach to training. Training twice a day requires you to not only know in advance what you’ll be doing in each session, but it requires that you actually follow the plan and improvise as little as possible. Training twice per day isn’t a method for beginners and it isn’t for lifters who freestyle their training when they walk through the gym door each day. Two-a-day training requires precise attention to program design for the workouts and, possibly more important, the resting periods. But in this context, we’re talking about performing two workouts per training day instead of one more traditional workout. The phrase “two-a-days” might give some high school or college athletes flashbacks of yelling coaches, sweat-soaked practices, and all-around good times. Lucky for you, when you’re done reading this, you will know what you’re doing.
You can even train twice a day if you know what you’re doing. You can walk the line between “a lot” and “too much” if you follow a few key principles. But here’s an important point: excessive isn’t always the same as more. Credit: tsyhun / ShutterstockĮxcessive training is a good way to burnout and pile up injuries. However, to paraphrase a warning from the philosopher B.I.G. That might mean training every day of the week or grinding out monstrous three-hour sessions in the gym. Some lifters believe the more they work out, the better their results will be.
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