wogihao

Have you tried a AM/PM split?

How do you know your have the same amount of mental focus or physical energy. Its easy to knock somthing you never tried yourself.From a logic point of view I dont see how its incorect?

I always try my best to give somthing a fair go before i make a decision positive or negative (with training).

Isometrics, plyometrics, DC, Stuart McRobberts routines ect..

I will give HIT a run in a year or two once i get to a level where i can realy benifit and give it a proper run as it was intended - Thus I say nothing positive or negitive about it, I never did it before so how can i coment on its efectivness. It could possibly be the best training system since sliced bread - or crap I just dont know.

MXD

Glycogen synthesis and cns strain are to very obvious variables.
As long as he don't train to failure and has wms post i reckon it would be good.

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Con

I wouldnt train again your obviously having a bad day your energy levels are down i would be thinking of taking tommorrow off and certaintly not thinking about training again today.

Wee G

Agree with Wogi, predictably enough...lol. The athlete in question is splitting the same workload over more sessions, if anything his recovery will be enhanced.

some more stuff on 2 a day's...just in case anyones interested. Not really aimed at bodybuilders but relevant nontheless.

Training twice daily is beneficial for the following reasons...

1. Increased frequency of hormonal stimulus.

2. For a given volume of total work performed fitness gain ALWAYS increases as the number of training sessions is increased and the work per session is reduced. This is why eastern bloc weightlifters often trained "all day" but with 30 - 45 minute sessions alternated with periods of restoration / total rest / feeding.

3. Multiple training sessions allow for conjugate methods to be used with greater ease. For example disparate training goals can be scheduled apart from one another but still trained in the same day.

4. Neural learning is enhanced. For example training a lift lightly during warm-ups in the a.m. can improve performance with greater loads in the heavier PM sessions. This is particularly useful in the training of competitive movements such as the snatch e.g.

am) Light snatch pull of blocks as a general warm-up before other work. Focus on technique matters.

pm) Heavier snatch pulls. Technique is reinforced by earlier sessions.

5. Exploitation of the phenomenon of the "after effect" is possible. The after effect is dependant upon the strength of the stimulus, the type of work utilised, fatigue levels and time intervals between original stimulus and subsequent one. To give a few examples in the short term...

Heavy isometric work has an immediate positive effect on subsequent dynamic work. For example an isometric pull at knee height with a supramaximal load will improve the bar speed of a subsequent set of cleans or snatches with lighter loads. However, multiple pulls to the point of fatigue would have a detrimental effect on subsequent performance due to a reduction in fine motor skills. For Bodybuilding isometric pushes / pulls could be made prior to bench pressing / squatting or dead lifting in order to improve force output in the set itself.

The effects on subsequent strength are greatest with loads of around 50% of a 1RM and smallest with loads of 25% and 100% of a 1RM. It is likely that there exists a bells curve with 50% of 1RM as the peak performance level and higher or lower weights being less effected. In Bodybuilding loads of 55 - 85% of 1RM are typically used so this technique has some worth to these seeking to increase load used in hypertrophy training also.

The times taken to reach max performances following maximal isometric work are approximately as follows:

With 50% 1 RM - 17 minutes.

With 100% 1RM - 15 minutes.

With 25% 1RM - 12 minutes.

Therefore a suitable protocol for BBers would be a maximal isometric pull with dynamic work for the same muscle groups following 15 - 17 minutes later.

The after effect of dynamic work with similar poundage to those used by BBers is greatest after 2 - 5 minutes. Therefore that would be the optimal rest period between sets of subsequent dynamic work.

In the longer term stress methods such a plyometrics have a tonic effect on the CNS after a full 7 days. Other methods will fall somewhere along this continuum of minutes to days.

6. Purely restorative workouts can be utilised.

For example the application of hydrotherapy or baths 3 hours post workout increases work capacity 9 hours after the workout (6 hours after restoration). This can be used in a multi session day to improve work capacity in the 2nd session. Alternately restorative means employed 9 hours after a session will improve work capacity the following day so 2nd sessions 9 hours after the first could be purely restorative (light weights, high reps, stretching etc) with the aim of increasing work capacity the next day.

BLUE(UK)

My answer would be,if you feel you could recover from even harder work than you already put in,then go for it.
Personally i know i cant manage training twice a day since i push way too far for my recovery levels although i usually go with what my body tells me as to how i feel.......now and again i do have to tell myself to stop being bloody idle though!!

GSleigh

Am i missing something here?

Surely training twice a day in the format shown with different muscle groups is fine.

1. Your giving your body a double kick up the ass and boosting metablism twice instead of once that day so probably burning more fat.

2. Splitting the muscle groups into 2 sessions will probably provide more engery to do each training sessions with more intensity due to more energy from food between sessions.

3. Training different body parts means your not overtraining the same area as doing same muscle group twice a day would be bit silly?

4. If you going to be in the gym doing the same exercises it doesnt really matter if you do them together or apart. Your doing the same thing just split up a bit.

Seems quiet obveous answer to me.

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