LIFT
TRAINING STYLES
stalling or reversing
progress. We’re not
talking about two
distinct workouts on
the same day for
related body parts,
such as quadriceps
and hamstrings, or
the same body part,
such as back width
and back thickness.
Such double split
training is sometimes
employed by advanced
bodybuilders for
extended periods to
great effect. Unlike
those double splits,
a daily double is a
repeat, mere hours
later, of the earlier
workout, and this
should be executed
only occasionally. For
example, hit shoulders
twice per day per
week for four weeks,
but train them
conventionally the
rest of the year.
RULE FOLLOWING
Now for some daily
double rules that you
should never break.
and increase your
resting metabolism.
Enhance this by
focusing on blood
volumization (higher
reps, short rest, no
failure) instead of
strength (lower reps) or
intensity (failure or
You can and probably should change the
exercise order.
If you can’t get to the gym twice in a day,
choose exercises you can perform at home.
You don’t have to quit at two workouts. If done
very rarely, you can work the same body part
three to five times daily. Allow at least two hours
between workouts and one week to fully recover.
54
FLEX | MARCH ’18
1. Pump. Keep the reps
in the 12-to-20 range,
rest no more than 60
seconds between sets,
and quit before failure.
Research shows that
training a muscle twice
daily raises intramuscle
glycogen, which can
in turn stretch muscle
cells, boost the
muscle’s ability to
assimilate nutrients,