Two-a-Days

[Russ_s]

So I've been thinking about giving this a try. I have roughly 45 mins in the morning but I find that if I work my main muscle groups hard with 1-2 min rest between sets I run out of time very fast and can't accomplish as much as I'd like. I have spare time over lunch so I figure why not try two-a-days. I'm looking for any comments/crits on the idea.

Here's what I'm doing now
cal~1700-2k
6:50 breakfast - 3egg whites, 1/4 bowl oatmeal
7:45 gym
-mon - chest - warmup,decline,flat,incline,arnold press, cooldown
-tue - 5k ~35mins
-wed - legs - warmup, squats, squat some more, lunge, wallsit, calf raise
-thu - 5k ~35mins
-fri - back - warmup, Deadlifts, Rows, chinups, hyperExtensions
9am PWO shake
12pm Chicken & veggies
3pm Can o Tuna
6pm dinner
9pm pre-bed shake

So that's why I'm thinking about two-a-days on my lift days, big muscle groups in the AM and isolation at noon. Something like this.....

6:50 breakfast - 3egg whites, 1/4 bowl oatmeal
7:45 gym
-mon - chest - warmup,decline,flat,incline,fly, cooldown
-tue - 5k ~35mins
-wed - legs - warmup, squats, squat some more, lunge, wall-sit, calf raise
-thu - 5k ~35mins
-fri - back - warmup, Deadlifts, Rows, chinups, hyperExtensions
9am PWO shake
11pm Chicken & veggies
Noon
-mon - Shoulders + Triceps
-wed - Abs
-fri - Biceps + foreamrs
1pm - PWO shake
3pm Can o Tuna
6pm dinner
9pm pre-bed shake

So ya, thats about it. The internet is of course a plethera of random people opinions about 50/50 on good vs bad, figure I might as well ask the community I've gotten most of my info from.

Thanks

[wil]

I don't see any problem with that.

In fact, when you do your smaller muscle groups at lunchtime, you will probably have more intensity after giving them a few hours rest compared to if you would have pre-exhausted them with the big muscle group workout.

[Old_Fart2]

I've started doing two-a-days twice a week - once on Chest/Tri day and again on Back/Bi day.

On Monday, I train at the gym during lunch doing Flat Bench, Incline Bench and Close Grip bench on chest/tri day; then in the evening I work out with my girlfriend at the apartment fitness center doing dumbbell presses, cable pulls, chest press machine, pulldowns, cable curls and pressdowns - lighter weight, 6 supersets of chest/back and 3 supersets of bi/tri.

Then on Thursday, I train back/bi's at the gym - bent-over rows, shrugs and EZ curls. In the evening, I do basically the same workout as Monday, changing up the exercises slightly.

So at the gym, I do the heavier work, lower reps; at the fitness center - lighter work, high reps.

However, if you've got 45 minutes total to work out, you should be able to get a good workout in that period of time, particularly if you use supersets. Then you could just do your cardio later.