Why twice a day ?

Discussion in 'Basic Training Principles and Methods' started by jrwardle, Apr 9, 2003.

  1. jrwardle

    jrwardle New Member

    I've read in a few places on the forum that lifting twice a day is the optimum approach to HST. Why is this so ? I'm considering moving to this split system (mostly because I have limited amounts of contiguous exercise time available) and was curious. Would I increase the number of sets (total) this way ? Right now I am in my second cycle, and am doing 12-16 sets, full body, compound exercises.

    Thanks for any and all help !

  2. mikeh

    mikeh New Member

    I have found IF you're trying to gain, you get to eat 2 after workout meals. This will help your gains without adding much fat.

    IF your trying to loose fat, 2x a day will raise your metabolism and help with fat loss.

    I would not increase the number of sets just split (8 set am / 8 set pm)

    Here's a link to faq
    am / pm workouts
  3. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    Yes. By lifting twice per day, you can either repeat the same workout in the PM, or split the body up into two halves. Either way, it allows you to do more sets per bodypart.
  4. Kate

    Kate New Member

    Hhhhhhmmmmmm [​IMG] not the answer I was expecting...

    I assume it would be wiser to work up to this... maybe double up on the compounds only for a few workouts.

    Good timing for me! Just started my second week of fives (I plan four weeks this cycle by repeating weights a few extra times). I think I'm going to like this! :D

    Thanks, Bryan! [​IMG]
  5. restless

    restless New Member

    More sets, yes, but I once screwed a HST completely by foolishly doubling total volume. Increase volume, but within reason.
  6. I`m only doing a full body routine three times a week as in the HST sample http://www.hypertrophy-specific.com/hst_II.html will HST still work for me as I don`t have time to do an AM/PM routine. The workout takes me about 65 minutes doing one or two reps per exercise using 14 exercises, I also do 30 mins of cardio on the two days I don`t lift... Steve
  7. restless

    restless New Member

    Not many people have the time to do AM/Pm routines. Don't worry, the difference won't be that significant.
  8. TightHandlez6

    TightHandlez6 New Member

    i DO A NORMAL routine and am progressing fine
  9. jsraaf

    jsraaf New Member

    Let me see if I have this: if you do an AM/PM split, and you would normally do 2 sets squats in a single workout, you do 2 sets in both the AM and PM workouts?

    If so, I thought it was that we weren't doubling the volume (like this is), we're just doubling the frequency, which means 1 set in the AM and the other in the PM.

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