can a intermediate gym-goer train twice per day?

Im on holidays now with nothing to do but shitpost here and train. Im not a beginner nor advanced somewhere in between with a sporadic gym routine before hand, now that im on holidays can i gym twice per day or would it be too much? -natty

  1. 2 months ago
    Anonymous

    yea just make sure you rest, sleep well and i like to meditate also dont blob out watching screens alot that shit boosts your cortisol

    • 2 months ago
      Anonymous

      No don't listen to
      Only people who have been lifting consistently for a year plus can train twice per day 6 days a week. You will burn out and be under recovering. Just stay consistent with maintaining 6 days a week one session per day. Results will come.

    • 2 months ago
      Anonymous

      >No don't listen to
      Only people who have been lifting consistently for a year plus can train twice per day 6 days a week. You will burn out and be under recovering. Just stay consistent with maintaining 6 days a week one session per day. Results will come.

      • 2 months ago
        Anonymous

        not an argument

  2. 2 months ago
    Anonymous

    Determined by volume. If you're doubling your weekly volume by doing it? Your toast. If you enjoy it, have the time, and split your normal weekly volume into it and it allows you to hit the target muscle more freshly, go for it. Eg Back in the A.M and Bi's in the P.M

    • 2 months ago
      Anonymous

      okay so thatd be like a 2x30 min sessions a day then?

      • 2 months ago
        Anonymous

        Not volume by time, but by sets and reps. Take your once a day session, and split out the exercises into two sessions. If you worked back and Bi's on one day, by hitting just back in the A.M it would give your biceps which are secondary movers in your back work, time to recover for the P.M session that would be bicep focused. Enabling you to hit your bi's harder than you could have had you done them in one session after your back work. If this works and you want to increase volume, or feel you would benefit from more work, then add more sets, or another exercise, give it a shot.

        • 2 months ago
          Anonymous

          Ahhh of course, thanks for the advice. ill start writing down my plans to the rep and start increase if i notice im not spent

  3. 2 months ago
    Anonymous

    answer to your problems is creatine

  4. 2 months ago
    Anonymous

    it really depends on what you're doing you don't want a more than 30% jump in volume suddenly because it usually makes you feel burnt out really quick. If you want to do cardio or something change out a lot of your compounds for accessories to make your routine less time efficient those are good ways to burn a lot of time.

    • 2 months ago
      Anonymous

      ive heard this before, is the golden run is increase volume 10% per week? or was it 20%

      • 2 months ago
        Anonymous

        not sure. I don't think you could keep that up for long. When it comes to novice runners is you do want more than 10% increase in distance or time between sessions. When it comes to weightlifting you can ramp up volume or intensity to your breaking point then take a deload every 6 weeks and structure around that.

        https://rpstrength.com/training-volume-landmarks-muscle-growth/
        this is probably one of the better read's on the topic if you can get through their rather sloppy and excessive use of acronyms that don't exist outside of it.

        • 2 months ago
          Anonymous

          don't want more than 10%*

  5. 2 months ago
    Anonymous

    What are your lifts and does linear progression still work for you?

    • 2 months ago
      Anonymous

      i had some shoulder/back injures so couldnt lift for PR's lately, also probably lost some muscle by not being able to lift as often as id like
      linear progression still works for me now

      • 2 months ago
        Anonymous

        >linear progression still works for me now
        Then you are functionally still a beginner

        • 2 months ago
          Anonymous

          not sure. I don't think you could keep that up for long. When it comes to novice runners is you do want more than 10% increase in distance or time between sessions. When it comes to weightlifting you can ramp up volume or intensity to your breaking point then take a deload every 6 weeks and structure around that.

          https://rpstrength.com/training-volume-landmarks-muscle-growth/
          this is probably one of the better read's on the topic if you can get through their rather sloppy and excessive use of acronyms that don't exist outside of it.

          Training twice a day is fine provided you don't do too much volume what is your twice a week training routine?

          • 2 months ago
            Anonymous

            i dunno i usually just go in for an hour do PPL
            ill have to start keeping track of that

            • 2 months ago
              Anonymous

              What is your routine like the exercise and reps?

              • 2 months ago
                Anonymous

                today i did chest,
                6 sets bench
                3 sets incline
                3 sets cable flys
                6 sets tri's

                back/leg day is pretty similar, my gym is pretty sparse on equipment

              • 2 months ago
                Anonymous

                this is fine, do you break it uo into two sessions or do this workout twice a day?

              • 2 months ago
                Anonymous

                i just did this in one go once today, i might add a second session and focus on shoulders/bit more tri's or something

              • 2 months ago
                Anonymous

                Okay then that's fine but don't do more triceps work or it would be too much

              • 2 months ago
                Anonymous

                >He went over 8 sets for one muscle group in one session breaking the SCIENTIFICALLY ESTABLISHED UPPER LIMIT FOR PRODUCTIVE VOLUME PER MUSCLE GROUP PER SESSION

                BHAHAHAHAHAHAHAHAHAHAH

              • 2 months ago
                Anonymous

                whats that mean?

              • 2 months ago
                Anonymous

                nothing he's being hyperbolic as a joke. But like there's diminishing returns and sometimes even regression by getting too much volume in an area in a session. There's a meta of 8-10 sets right now but everywhere you look there's exceptions and it's best not to just follow the science prescriptively if you're seeing results with something else. In essence it's compliment because he's sarcastically mocking that guy for doing something contrary to the norm.

              • 2 months ago
                Anonymous

                thanks fren 🙂
                i guess if im not growing and not tired i can add more volume as a rule of thumb?

              • 2 months ago
                Anonymous

                yeah, try moving towards things that you feel work for you rather that what theoretically should work best for everyone because it rarely does.

  6. 2 months ago
    Anonymous

    Depends on volume intensity calories recovery

    I would say for the average guy it's detrimental because you most likely lose focus and just fuck around in the 2nd workout

  7. 2 months ago
    Anonymous

    honestly if you live like a priest with no screen, no other stimulation you could lift this much at your level. ur problem will be recover and not feeling like shit from cortisol
    are you addicted to the internet?

  8. 2 months ago
    Anonymous

    >Natty
    >Intermediate
    Lol.
    >Novice
    Natty
    >Intermediate
    First cycle
    >Advanced
    Second cycle
    >Onwards
    Cruising

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