Thread: AM and PM

Assuming you seem able to recover from it, your manage volume and intensity properly, and deload as needed, it seems plausible to me. You have to pay much more careful attention to signs of overtraining though, juicing or not.

Thanks for the reply.

I've never tried it and I don't know anyone that does it other than guys that do two a days for football but thats a bit different.

I hit my shoulders/traps this morning and I think I am going to hit my chest tonight and try this approach out for a bit and see what I think.

From what I have found on the net about half of the information regarding this is negative while the other half are people saying it has worked well for them so who knows.

Originally Posted by ManInBlack

Thanks for the reply.

I've never tried it and I don't know anyone that does it other than guys that do two a days for football but thats a bit different.

I hit my shoulders/traps this morning and I think I am going to hit my chest tonight and try this approach out for a bit and see what I think.

From what I have found on the net about half of the information regarding this is negative while the other half are people saying it has worked well for them so who knows.

Think about it like this. If you take one exercise, perform 1 repetition with it using your 10RM, and do this twice a day, do you think you'll overtrain? Hell no. What about 2 repetitions? Nope. So clearly, there is volume within any given workout that would be productive. You have to experiment and find out what that is.

The problem with AM/PM workouts is a lot of times people just think you should double your typical 60-90 minute high volume weight routine. This is likely too much for most people, though I don't doubt there are genetically elite, well rested, low stress, nutrition savvy lifters who can do this, especially if they are chemically enhanced.

You should consult Chad Waterbury's articles on T-Nation about HFT (High Frequency Training). He lays out a pretty solid program that involves full body workouts up to 5 times a week (Sometimes twice in a day). However, it involves starting with less, working up, and deloading. Not something I have tried personally, but his the program seems sound to me, and he claims to have tried it on all kinds of natural lifters.

Alright so I came up with an outline for my new training plan. I am going to try this for the next month and see what I think (remember I am on gear, also). I have never lifted twice in the same day until today. I really enjoyed my second workout tonight.

This morning I hit my shoulders and my traps hard and heavy and tonight I hit my chest LIGHTLY. Did some machine work and a lot of dumbbell drop sets (high rep) and some cable flys and left with a great pump and felt good overall.

Another thing to keep in mind is that I work a shift at my job and then I am completely off work 4 two days so in between workouts I am straight chillen.

Monday: legs (heavy)
arms (light)

Tuesday: shoulders (heavy)
chest (light)

Wednesday: off

Thursday: back (heavy)
legs (light)

Friday: arms (heavy)
shoulders (light)

Saturday: off

Sunday: chest (heavy)
back (light)

Monday: legs (heavy)
arms (light)

Tuesday: off

Wednesday: shoulders (heavy)
chest (light)

Thursday: back (heavy)
legs (light)

Friday: off

Saturday: arms (heavy)
shoulders (light)

and you get the picture.

I realize this is pretty unorthodox and I'm sure a lot of people are going to talk major shit about this but I am going to give it a shot anyway and if I don't like it then i will scrap it.

So essentially I am hitting all body parts twice a week.

Once heavy and once light.

I was thinking of doing something like this. But imo I wouldnt hit the same area twice in that day. Like yesterday, around 2pm I did quads and hamstrings then at midnight I did chest and tri's.

I think, so long as I have the next day to rest Ill be gtg. I dont plan on doing this very often since I always get a severe case of the DOMS.

Originally Posted by TJTJ

I was thinking of doing something like this. But imo I wouldnt hit the same area twice in that day. Like yesterday, around 2pm I did quads and hamstrings then at midnight I did chest and tri's.

I think, so long as I have the next day to rest Ill be gtg. I dont plan on doing this very often since I always get a severe case of the DOMS.

Thats whats up. Im going to give a shot and see what I think

Be careful to start. Keep each workout to about 30 minutes max for now. The best way to start this would be to design a more traditional workout setup. Then literally split the workout in half and distribute them as such. Add volume as you find you can tolerate it.

Originally Posted by ManInBlack

I know the body needs rest in order for it to grow but I am still curious....

What do you guys think of lifting in the morning and also in the evening/night?

For example, hitting shoulders in the AM and chest in the PM?

*****this goes for someone on the juice*****

i have trained twice a day before and no juice at all...it is ok no problem..one muscle in the morning and another at night. morning sessions advantage is that you have energy you are fresh however you require a good warm up. evening sessions (if you work) you will be tired but well warmed up and no need to spend too much time on warming up.
But one thing is that i will leave the heavy stuff for the morning: like doing shoulders then chest will kill your shoulders and you wont do chest hard enough. so you can do chest morning, shoulders night.
or you can do back and chest the same day then does not matter which you do first.
but if you do back biceps, then do back morning and biceps night