If you take a look at my Instagram account, you can see that I’m daily posting updates of my physique, the kind of food I eat, and general diet and training tips that can help you progress easier through fat loss or muscle gaining.
Fo the last 30 days, I did a challenge with myself: see how much I can gain without getting fat while training two times a day, 4 times a week for a total of 8 weight training sessions a week.
The results can be seen below (these are taken from my Instagram account):
Week 1 – 178.6 pounds
Week 2 – 179.7 pounds
Week 3 – 181.4 pounds
Week 4 – 182.6 pounds
I want you to note that I attribute my overall transformation to a 3-4 times/week training schedule for the last five years. This year I was getting bored of my normal routine and decided to try something new.
And I went ahead and “hunted” some ideas from the internet. Yes… the internet seems to have a lot of crazy ideas. One of them was training two times a day. As a natural.
I managed to go from 178.6 pounds to 182.6 pounds in 30 days.
From what you can see above, without too much fat gain. Or almost none at all.
You’ll learn how I did it, and I’ll also offer you the chance to let me help you get a lean body transformation yourself. Keep reading…
Here’re the main takeaways from my experiment:
- Caloric intake should be higher compared to the general one time/day training – Since you are doing more physical activity, more calories are required to sustain growth. I was shooting between 700-1200 calories over maintenance.
- High protein intake is still necessary – Protein being the main building block for your muscles, you should make sure you are getting plenty of it. As a generalized rule, depending on how lean you are, you can eat around 2g/kg of bodyweight or slightly more (I like to personalize these numbers based on where you currently are body fat wise but that number is good for a start).
- You’ll get more hungry compared to a regular training routine – When you are doing additional physical activity, you can expect to be hungrier than usually. This can be a problem if you don’t have enough control. As it can promote binge eating. It doesn’t matter that you train two times/day if you eat too much. Achieving a lean bulk requires a lot of control. It’s way to easy to overeat when you are training that much. You’ll still put on too much fat if you overeat too much.
- The rate of muscle gaining seems to be just a bit better compared to training one time per day (the difference is not that high so to make me switch to training 2 times/day) – I suspect that due to better nutrient partitioning, training two times a day appears to bring slight improvements to the rate of muscle gaining, but the difference seems to be small compared to my usual training system. It simply isn’t worth it at my level.
- Training hard in the morning and light at night appears to leave a positive impact on my mood through the day (this can be highly personal) – I am usually training at 20:00 PM but with this experiment I tried adding the hard training session in the morning between 08:00 AM-11:00 AM. This seems to get my body ready for the light training session, and improve my overall mood through the day. I was always in high spirits after I was finishing my intense workout in the morning.
- Leave a room of at least 3h between the two training sessions – I made the mistake of trying to get the training sessions done with a pause of just 2h in between them. As I trained my chest hard in the 1st workout, and light in the 2nd workout, the lighter workout was affected by the first workout. I felt that my strength was negatively impacted, and I also felt a bit tired. I couldn’t keep up with the usual weights I was using in the light workout.
- Way easier to fall asleep at night – Sleep seemed to come easier at night. I guess I was tiring my body a lot through the day so it’s logical that sleep came easier. I suspect it can be a positive thing for someone that has problems with sleeping. This needs to be tested.
- Not sustainable for extended periods of time – Sadly, as naturals we all have limits. Sustaining 8-10 training sessions per week without taking steroids is a huge feat. I did it for 30 days. As a personal experiment to see where I can get my body at. But for the results I got, it isn’t worth it. Trust me; I can get similar results with just a session a day. I felt my body was fighting back so I had to take a week off training so I can recover. People that exaggerate with training and don’t take their time to recover, can get in a lot of trouble. Overtraining has many negative effects, and you’ll feel the tiredness in your body for weeks to months if you don’t stop when you are still fine.
If you don’t know yet, there are bodybuilders using steroids that train two times per day with massive amounts of volume and intensity. And in their case, it can be something positive to look into because it might offer them an advantage muscle gaining wise.
For us, the naturals that try to squeeze out every little droplet of potential gains from our limitations, and body capacity to grow and improve, it’s not so easy.
In fact, it gets harder and harder as each day passes when we train this hard.
Energy levels go down, sex drive plummets, mental capacity seems to be affected negatively, and you can pretty much get injured easier.
Is it worth it?
From what I experienced, yes and no.
- Yes if you have the time to go twice a day inside a gym, and prepare all the food required for you to grow (and even then, you’ll have to take breaks after 4-6 weeks)
- No if you don’t like mediocre additional gains for almost double the effort (which I don’t like)
Will I do it again?
I’ll probably try something else but training two times a day for me is not worth it. Maybe if I win the lottery, and I won’t need a job, then I’ll probably do it.
How Can You Get A Similar Body Transformation As Mine?
Since it took me so much time and effort to reach my current body composition, I can honestly say I want to help you out. I know how it is to get stuck or not have any sense of direction.
There are no tricks, no sign up. I’m not trying to sell anything. It’s just my way of paying back to the community.
If you want my personal advice, head to this page, read it, and if you think I can help you progress or overcome your current struggle, get on a call with me (by the way, it’s FREE): http://getfitmindset.com/get-your-lean-body-transformation/