![]() The evening sessions complement the morning ones, and vice versa. You never hit any one area of the body or style of training (such as HIIT or long-duration cardio) more often than you can handle. One energy system or group of stressed muscles rests while another works, maximizing training efficiency. ![]() ![]() This works because it “builds recovery in,” says Maximus. For example, weights in the morning and cardio at night, pushing exercises in the morning and pulling exercises at night, or lower body in the morning and upper body at night.” “On days you train twice, train opposite energy systems or opposite movements. The key is to up your workload gradually, and in a way that balances out your training. Research in the British Journal of Sports Medicine revealed that training-related injuries are largely due to excessive and rapid increases in work performed, but noted that high training volumes can actually help protect against injury as long as you ease into them. If you work too hard, too soon, and recover too little, you can hurt yourself. Be warned: “If you have trouble recovering from one-a-days now,” says Maximus, “you shouldn’t be doing two-a-days.” Nutrition, sleep, stress management, and active recovery practices (foam rolling, massage, cold therapy, meditation, etc.) are hugely important for anyone to see gains, but they become even more so when doing two-a-days. If you’re putting in so much work that you can’t recover from your sessions, you’ll become overtrained, and you won’t see progress. When subjected to higher training volumes, your body can adapt, but it needs time to do so, and there is a tipping point. Two studies ( 1, 2) showed that training twice a day can increase your endurance, and help your body burn fat and glycogen (stored carbohydrate) more efficiently.īut remember: too much of a good thing is bad. Other research has found that training twice a day may better help your central nervous system adapt to exercise, and in turn improve your strength. The researchers discovered a “dose-response” relationship, where more sets led to greater improvements in muscle mass. According to a recent study in Medicine and Science in Sports and Exercise, training volume is the make or break factor that determines gains. That usually holds whether you’re studying for an exam, or trying to build muscle with strength training (but not always, as you’ll see below). It makes sense that the more work you put in, the better the results. With the help of Bobby Maximus, owner of the Maximus Gym in Salt Lake City, and author of The Maximus Body ( on Instagram), we’ve put together the quintessential guide to two-a-day training. The fact is, training twice per day can help you reach your goal faster. By packing in extra physical preparation, you can push your body to the next level, whether you want to perform better during a sports season, or just look your best naked. While the process may have been grueling, the concept might not have been so crazy after all. Repeat this method until you hit 10-12 reps.The phrase “two-a-days” may bring back traumatic visions of repeated high school football practices in the blazing summer sun, or times when you tried to get your body into peak shape in a few weeks before a beach vacation.Advanced athletes may also benefit from reducing the amount of rest time in between each mini-set.Be sure to rest pause for 10-15 seconds until you reach failure. Then complete a final set with that weight until you reach failure.Advanced athletes-Increase the weight again by another 10%.Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.If you’re not as confident stay with the same weight. For the more advanced, increase the weight by 10%.Rest for 90 seconds between actual sets, and try to perform 3 working sets.Be sure to continue after the rest pause (mini-set) sequence until you reach failure.Perform as many reps as you can until you reach failure with a 10- to 15-second rest between each ‘mini-set’.This technique not only helps fatigue the muscle fibers, but can also help break through challenging strength and growth plateaus. Rest-pause training breaks down one set into numerous mini-sets, with 10- to 15-second rests in between. How can resting during weight training help you achieve your goals? Well, by resting or taking a 10- to 15-second pause between each rep you can actually help increase your strength and muscle hypertrophy.
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