Gym X 2 = Perfection or Overload??

  • Posted by a hidden member.
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    Oct 08, 2008 7:07 AM GMT
    I have heard about guys hitting the gym on a regular, daily basis and have pretty good results having followed this schedule for long periods of time. I have even heard of guys being at the gym for HOURS on end, to reach their fitness goals, which seems to be almost insane, cuz I know I do NOT have the time to be spending hours in the gym, although i wish.

    But I have been recently hearing more and more about guys attending the gym twice a day. Example: once in the morning and then again at night.

    What is the point of this? Do you work out the same muscle groups you did in the first workout or do you work different muscles??

    I am very confused by this and yet, intrigued at the same time. Any information on this particular situation would be wonderful.
    Do any of you guys attend the gym twice a day??

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  • Posted by a hidden member.
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    Oct 08, 2008 11:44 AM GMT
    I go 5 days a week, I work hard every time too, I'd go on the weekends, but, my trainer wont let me and its busy as hell.

    I do it for multiple reasons, looking for results, enjoyment, stress management and depression control..
  • Timbales

    Posts: 13993

    Oct 08, 2008 1:16 PM GMT
    For awhile I was doing cardio in the morning then lifting in the evening. I am not a morning person, though.
  • TexanMan82

    Posts: 893

    Oct 08, 2008 2:48 PM GMT
    Going twice a day is fairly common for those that are pretty hard core. No, you don't work the same muscles both times.
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    Oct 08, 2008 2:56 PM GMT
    Like Timberoo, I too had been going to the gym twice a day. In the morning I would lift and in the afternoon I would do cardio. Although at first it was tough getting up at 430am, it became routine. I found that I had more energy in the morning that actually lasted me through the entire day.

    In my opinion, going twice a day and doing an entire routine with cardio is for those who get paid to do so.
  • twentyfourhou...

    Posts: 243

    Oct 08, 2008 3:01 PM GMT
    I think it depends on personal preferences and your goal (mass versus definition, etc).
    Most importantly - "listen" to your body - if you are overdoing it (and not eating well), symptoms such as fatigue, malaise, excessive soreness, persistent joint pain will develop and persist.
    For me, i go once a day 5 days a week - no more than 45 minutes at a time of either wt lifting or aerobic activity. With that said, i also do alot of yard work (mowing, upkeep) often for 1-2 hours / week during with warmer months. In the colder months, i try to increase the amount of aerobic activity at the gym.

  • Posted by a hidden member.
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    Oct 08, 2008 3:28 PM GMT
    When my schedule allowed me too, I would Spin in the mornings and weight train after work, so it depends on what YOU want/can do AND your goal.
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    Oct 08, 2008 3:49 PM GMT
    Been doing two-a-day for 3/5 of the workout days each week for a few months now. Been very effective at mass building and simultaneous leaning (for the obvious reason that you're metabolism is jacked up for a much larger proportion of your waking hours). Couple of things to keep in mind:

    1) You'll probably get better muscle results with a resistance/resistance approach rather than a resistance/cardio split each day. One dose of cardio and one dose of resistance doesn't really count as a two-a-day program. Besides, if you're using circuits or supersets or other approaches to maintain intensity over two sessions per day, you really shouldn't need to do as much cardio as before.

    2) You'll be subconsciously tempted to reduce your training intensity because, after all, you'll be back later in the day. Don't. Working twice as long at only 70% of your capacity won't build much muscle. And keep the sessions to a reasonable duration, rather than two sessions of 2.5 hours each.

    3) You can train the same basic muscle groups in both sessions each day. But there's no reason to do the same routine. I like to do olympic lifting in a morning session followed by a more typical training split in the afternoon. I would not do the reverse (isolation exercises in the morning and then large muscle groups or combos in the afternoon), e.g. no triceps kickbacks in the first session and then personal max bench presses in the second.

    4) If you can make the time in a day for two training sessions, then you can make the time to add additional rest--ideally with a nap or two between training. You should also adjust the frequency of training each muscle group or chain to account for the increased daily volume. The intensity of demand on your central nervous system should also be taken into account, unless you're just doing simple, isolation, single-muscle exercises all the time.

    5) Don't do this forever unless you're a pro. Every four weeks, I take a week off the two-a-days. And after six months, I'll be switching off the format altogether for a while. As TwentyFourHoursLater said, listen to your body, because a true two-a-day program can really wear you down if you're not careful.
  • Posted by a hidden member.
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    Oct 08, 2008 4:09 PM GMT
    I do 3 to 4 times a week. I have gone twice a day before. but they say you should let your body rest.
  • Timbales

    Posts: 13993

    Oct 08, 2008 8:09 PM GMT
    muchmorethanmuscle said
    Timberoo saidFor awhile I was doing cardio in the morning then lifting in the evening. I am not a morning person, though.


    I'm going to the gym 4x a week at this time and doing HIIT training for fat burning 4x a week. I try to do the HIIT on am empty stomach. All I'll take is some L-glutamine right before so that I give some protein to muscles after a good night's rest.

    Training twice a day is great if you have the time but I'm not in high school anymore. With the cost of gas and our busier life styles it's very difficult to go twice a day.

    With the time it takes to eat my 6 meals a day, prepare them, work a typical 8+ hour a day and train twice it's not really possible anymore.


    The trainer I am working with has me taking L-Carnatine before the cardio and L-Glutamine after the cardio.
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    Oct 08, 2008 11:01 PM GMT
    so its actually better to be going twice a day....

    hmm....thanx for the imput! I think ill try it out and see how it works out.

    Question: How do you keep your metabolism high during your waking hours? Like say I go to the gym and then i go to school....doesnt it slow down? And if thats the case, how do i make sure my metabolism stays up so that i can lean down more....cuz thats a particular goal of mine....
  • EricLA

    Posts: 3461

    Oct 08, 2008 11:18 PM GMT
    Hoodiestud saidso its actually better to be going twice a day....

    hmm....thanx for the imput! I think ill try it out and see how it works out.

    Question: How do you keep your metabolism high during your waking hours? Like say I go to the gym and then i go to school....doesnt it slow down? And if thats the case, how do i make sure my metabolism stays up so that i can lean down more....cuz thats a particular goal of mine....


    Well to maximize your metabolism, per what Muchmorethan said above, rather than eating three meals a day eat six smaller meals a day. This feeds the body throughout the day. That's one way to help it out. But, you're pretty lean.

    Cardio after your workout is supposed to help keep you lean. I have the same goal of being a bit leaner, so I'm trying to get back in the habit. It's just that I'm usually wiped by that point, and that level of exertion isn't that appealing.
  • Posted by a hidden member.
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    Oct 09, 2008 12:31 AM GMT
    Hoodiestud saidso its actually better to be going twice a day....

    Question: How do you keep your metabolism high during your waking hours? Like say I go to the gym and then i go to school....doesnt it slow down? And if thats the case, how do i make sure my metabolism stays up so that i can lean down more....cuz thats a particular goal of mine....


    It isn't necessarily better to go twice a day. Once a day with an intense, focused, rigorous, disciplined workout is much better than two weak efforts or random programs.

    To keep your metabolism up, keep moving! Walk instead of drive, stand instead of sit, fidget and pace instead of taking mind-altering drugs, bike around campus or to work, etc.
  • Posted by a hidden member.
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    Oct 09, 2008 2:29 AM GMT
    Is it true that keeping your metabolism too high, will begin to burn muscle??

    Random thing I read today....want to know if its true.
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    Oct 24, 2008 4:38 AM GMT
    its my understanding that the body will turn to muscl when it doesn't have enough energy from other sources to burn.

    They body, again from my undestanding, will take the easiest form of energy it can get first, before moving onto other sources, so, it'll use up muscle when your not eating right.

    Apparently, also from my understanding the body will break down muscle when its missing something..

    I could be totally wrong though so.. take it with a grain of salt.
  • Posted by a hidden member.
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    Nov 04, 2008 4:41 PM GMT
    I enjoy working out but, jesus, how does anyone find the time to workout twice a day 5 or more days a week?

    Don't these guys have jobs, families, partners? What about all the laundry? I find it hard enough to keep up with going week days and training for / playing rugby on top.

    I'm always at least one load behind.
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    Nov 04, 2008 5:06 PM GMT
    Tailor Your Training to Your Goals
    "If you're new to training, you need to build yourself up to the 2-3 times/day over a few years, not months. This should be done in consultation with a coach, and require several years' dedicated training with very few interruptions".

    this is a few sentences from an article on training at an elite level(rowing). Athletes who are determined to reach olympic calibre standards have to be clear about what they are doing.

    going 2x a day at very least burns calories. nutrition, recovery and mental training are also part of this as well.

    I know there are elite athletes in RJ in diving, track, hockey.






  • Posted by a hidden member.
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    Nov 04, 2008 5:10 PM GMT
    I do two-a-days when surf season is coming up...I usually do a high intensity workout one session and a lower, heavy weight session on the second trip...

    it usually helps me stay pretty big while melting whatever fat I've gained over the winter, lol.

    it does take a lot of time tho. and as far as what body parts, I do it both ways, separate body parts each session and the same body part both sessions..I'm always changing things up and thats a good way to do it.
  • Posted by a hidden member.
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    Nov 04, 2008 5:11 PM GMT
    When your body has available energy from food recently digested, it will use that before going to stored food. When you run out, it will burn both fat and muscle. Generally, it will burn fat first, then muscle, but it depends on what your metabolism thinks is the right balance. If you have very low body fat, it may burn muscle before it uses all the fat.

    It's fair to say that if you are burning more calories than you eat, your body will not tend to add muscle, but will get into a cycle of storing any excess as fat, then burning that when it needs it. It's only when you do strenuous exercise, and have a consistent surplus of calories, that your body will add significant muscle.

    It's best not to try to lose fat and gain muscle at the same time. The requirements for each are opposite. I would only work out twice a day if I was trying to lose weight, or trying to condition myself for endurance (like playing basketball or soccer, or distance running). If I was trying to gain muscle, I would focus on intensity and recovery, which means 3 times a week, very intense, with a long recovery.

  • Posted by a hidden member.
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    Nov 04, 2008 5:12 PM GMT
    Tailor Your Training to Your Goals
    "If you're new to training, you need to build yourself up to the 2-3 times/day over a few years, not months. This should be done in consultation with a coach, and require several years' dedicated training with very few interruptions".

    this is a few sentences from an article on training at an elite level(rowing). Athletes who are determined to reach olympic calibre standards have to be clear about what they are doing.

    going 2x a day at very least burns calories. nutrition, recovery and mental training are also part of this as well.

    I know there are elite athletes in RJ in diving, track, hockey. These sports require multiple training sessions: power, endurance, flexibility etc.


  • GQjock

    Posts: 11649

    Nov 04, 2008 9:08 PM GMT
    Everyday and twice a day gym routines are done for specific reasons and by people who know what they are doing

    For most guys it's not needed and might be setting you up for injury

    If you're under a trainer's care ... that's ok
    I trained twice a day for a long time but it was needed to get me looking like I needed to in front of the camera
    But I was constantly right on the cusp of a should cuff or a hamstring injury

    a five day a week good workout schedule
    with the right diet will work MUCH better for you

    There's always Too Much of a Good Thing