LIFT
TRAINING STYLES
beyond). Think of it this
way: If you scrape your
thigh, drawing blood,
and then you scrape it
again six hours later,
you’ve disrupted and
delayed recovery and
likely worsened the
wound—a net negative.
But if you get your thigh
massaged once and
then again six hours
later, the second
session can increase
the recuperative
benefits of the first—
a net positive. Daily
double workouts
should be pump-ups,
not breakdowns.
2. Repeat. Do the
same exercises in both
workouts—and only
those exercises. Every
exercise stresses a
different collection of
muscle fibers, and
you want to work the
same fibers in the
second workout as you
did in the first. That’s
a crucial component
of this training style.
(Again, this is what
distinguishes a daily
double from a body-
part double split.) You
can, however, change
the order of those
exercises, and this is
recommended to keep
the second session
fresh.
3. Reload. Separate
the workouts by three
to eight hours to allow
enough time for your
hormonal levels to
moderate but not
so much time that the
second workout fails
to enhance the first’s
glycogen boost. You’ll
need to schedule a daily
double on a day with
adequate free time. If
you don’t want to trek to
the gym twice a few
hours apart, plot out
two workouts you can
do at home with your
available equipment.
Because they can
be worked with just
dumbbells and a
barbell, arms are a
good candidate. Allow
three to seven days to
elapse before hitting
that same body part
again, and double up
only occasionally.
WORKOUT 1
3
3
3
3
WORKOUT 2
3
3
3
3
56
FLEX | MARCH ’18