Is it safe to lift the upper body twice a day

[lilstunner83]

I am curious because i feel like i want to lift twice a day but i dont know if it is safe to do so. Advice helpful!!!Will lifting twice a day help

[bryanc]

There are some people that lift twice a day. I've heard of them, but never seen them, and I certainly don't know many. I guess the question you'd have to answer is why you want to lift twice a day, and what you expect to gain from lifting twice a day that you wouldn't gain from lifting once a day or even less frequently than that.

If you're what I call an average Joe (i.e. the average person in the gym, who's lifting weights for general health and looks, as opposed to athletic performance), lifting twice a day may be more detrimental to achieving your goals (depending on your athletic/training background). You may make yourself more prone to injury and put yourself at risk of overtraining (depending on the intensity at which you decide to lift), which means it's quite possible to move backwards from your goal.

Remember that growth and recovery (which is usually what people are looking for) occurs during REST, not during activity. Lifting is simply the stimulus, not the growth itself.

[lilstunner83]

i just feel anxious to workout i guess, i feel like i want to progress more and faster. i need to concentrate on recovery, but i feel like i should be in the wieghtroom instead of doin nothin!thanks for the advice and i will try to think more about the recovery time and how it helps my growth.

[poopy pants]

Originally posted by bryanc:
There are some people that lift twice a day. I've heard of them, but never seen them....

That's because they are always at the gym.

[bryanc]

Heh, true enough--though the friends of mine who are trainers/weight room supervisors see them all the time...usually doing shrugs. In a squat rack. Or curls.

[Bill Hartman]

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

[NickH]

Come On Bill, what do you have against Iowa? Born and raised here but proud to say that I'm long gone from the Hawkeye state.

[bryanc]

I guess my main concern with training twice a day is that (I feel anyways) it's something that should be built up to, not started on (yes, poor grammar, I know). I used to train twice a day, heck sometimes 3 times a day (row in the morning, erg at lunch, row in the evening), but that was after 4 months of once-a-days. I don't think my body would have been able to tolerate twice a day right away (I mean, yes you can do a recovery workout, but you could _also_ do nothing and recover too =P). I guess it's also different for repetitive motion sports--novices who train twice a day are at higher risk of injury.

I guess to each his/her own. Athletes train twice a day because that's what appears to be what it takes to win. I think for most lifting-to-be-in-better-health-and-look-better people, it's not necessary. Pick up a hobby =).

[Bill Hartman]

NickH,

Just a joke about Iowa (Like someone from Indiana has a lot to joke about...let's make fun of Oklahoma or Tennessee instead ). I have a buddy from Iowa...Hmmm? It seems no one stays there too long. I think I would much prefer San Diego!

Bryan,
You are correct in regard to most fitness-minded folks.

Some will take an approach that is more serious (training vs. working out). Shorter, more frequent bouts of training are more effective in raising bio-motor abilities associated with sports. It's a must a higher levels of competition where there are so many different aspects of training that need to be addressed.

While it is something that is built upon you have to start somewhere. The best way for those with a robust enthusiasm (newbies with dreams of Mr. Olympia in there heads...oh, to be so optimistic again) is the primary workout/restorative combo. Much less stressful and helps to develop work capacity.

Using some of my golfers for example. To maintain their fitness programs and their golf play, they must pursue a 2-a-day mentality. Train in the AM, play in the PM or vice versa.

Bill Hartman, too tired to train twice a day today

[NickH]

Like I said, Iowa is a great place to be born and raised and even better when you get to leave.

San Diego is a mecca.

As for training twice a day, I'm lucky if I can get one in now. I have done cardio and weights in the same day but nothing more.