Workout Tips

Double Your Workout Gains With Two-A-Day Training Sessions

This program pushes your muscles to the limit and speeds growth at a breakneck pace. Can you handle it?


If you don’t like being in the gym, this program isn’t for you. On the other hand, if you’re a true M&Fer, you can’t wait to get back in there after every session. Sometimes you even wish you could go back sooner. If this is your attitude, or you’re a college student with an open class schedule or a guy who’s currently between jobs and must vent his frustrations by lifting as much heavy iron as often as possible, two-a-days are exactly what you need.

Two-A-Day Training: Directions

Training twice a day is a concept as old as bodybuilding itself but was popularized by Arnold more than anyone. He firmly believed his “double-split system” allowed him to separate himself from the pack and win his first Mr. Universe title. His rivals criticized it, saying it was too much training, and to their point, two-a-days have run many a lifter into the ground. But applied scientifically, there may be no better method for making big gains in a short period.

The reason is frequency. Provided you can recover from each session, the more often you train a body part, the faster you can deliver a growth stimulus and the sooner your muscles will respond. Training your chest so hard that it takes a whole week to recover before you can hit it again isn’t as effective as hitting it light one day and then hard three days later. That’s two chest-building workouts in one week, so you essentially double the stimulus.

Keep your sessions six to eight hours apart, and get as much sleep as possible at night. Good nutrition is part of recovery, so eat at least one gram of protein per pound of your body weight daily.

You’ll train one or two body parts per session. The morning session will be light and the evening one heavy (or vice versa). The sessions won’t be very long—you should be out of the gym in 45 minutes. The exception to this is Day 1’s workout. Your leg blitz is so intense that you won’t be doing a second session that day. You won’t miss it.

SPLIT: Each workout day comprises an a.m. and p.m. session except Day 1. We suggest you set up your training week as follows: Monday, Day 1; Tuesday, off; Wednesday, Day 2; Thursday, Day 3; Friday, off; Saturday, Day 4; Sunday, Day 5. Take that following Monday off and begin the cycle again Tuesday. Do no cardio.

HOW TO DO IT: Perform the exercises as straight sets. Note that some of the exercises need to be done in a specific way.

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