Training twice a day is perfectly safe, except if you're from Iowa
. You may spontaneously combust. But seriously folks...try the veal I'll be here all week!
I don't think training twice a day is a big deal at all as long as it's done correctly. Take a look at any sport's preseason training program...twice a day practices, weight training, meeting, etc. It can certainly be done.
The wrong way to do it is to try to achieve the same thing in both training sessions. For instance, don't try to work on maximal strength bench pressing in both the AM and the PM...too much of a good thing. However, you can train different aspects of strength, energy system development, and hypertrophy AND increase your work capacity to allow you to tolerate more work and more intense forms of training.
Here's some examples:
AM Maximal Strength (low reps, more sets)
PM Strength Endurance (same muscles, high reps, fewer sets)
AM Push exercises (chest)
PM Pull exercises (back)
AM Energy system training
PM Strength training
AM Strength Training
PM Prehab exercies
AM Large body part
PM Small body part
AM Primary workout
PM Feeder/Restorative Workout
A couple rules for 2-a-days
1. Train at least 4-6 hours apart to allow for recovery/restoration
2. Do the most demanding workout when you feel the best
3. Give yourself a break from 2-a-days evey 3-4 weeks and enjoy the delayed training effect.
4. Make sure you have a strong supportive nutrition program
5. Determine if you could be doing something more productive in another aspect of your life rather than training twice a day!
Enjoy!
Bill Hartman, HARTMAN certified