![]() The key is to up your workload gradually, and in a way that balances out your training. ![]() Research in the British Journal of Sports Medicine revealed that training-related injuries are largely due to excessive and rapid increases in work performed, but noted that high training volumes can actually help protect against injury as long as you ease into them. If you work too hard, too soon, and recover too little, you can hurt yourself. Be warned: “If you have trouble recovering from one-a-days now,” says Maximus, “you shouldn’t be doing two-a-days.” Nutrition, sleep, stress management, and active recovery practices (foam rolling, massage, cold therapy, meditation, etc.) are hugely important for anyone to see gains, but they become even more so when doing two-a-days. If you’re putting in so much work that you can’t recover from your sessions, you’ll become overtrained, and you won’t see progress. When subjected to higher training volumes, your body can adapt, but it needs time to do so, and there is a tipping point. ![]() Two studies ( 1, 2) showed that training twice a day can increase your endurance, and help your body burn fat and glycogen (stored carbohydrate) more efficiently.īut remember: too much of a good thing is bad. Other research has found that training twice a day may better help your central nervous system adapt to exercise, and in turn improve your strength. The researchers discovered a “dose-response” relationship, where more sets led to greater improvements in muscle mass. According to a recent study in Medicine and Science in Sports and Exercise, training volume is the make or break factor that determines gains. That usually holds whether you’re studying for an exam, or trying to build muscle with strength training (but not always, as you’ll see below). It makes sense that the more work you put in, the better the results. With the help of Bobby Maximus, owner of the Maximus Gym in Salt Lake City, and author of The Maximus Body ( on Instagram), we’ve put together the quintessential guide to two-a-day training. The fact is, training twice per day can help you reach your goal faster. By packing in extra physical preparation, you can push your body to the next level, whether you want to perform better during a sports season, or just look your best naked. ![]() While the process may have been grueling, the concept might not have been so crazy after all. The phrase “two-a-days” may bring back traumatic visions of repeated high school football practices in the blazing summer sun, or times when you tried to get your body into peak shape in a few weeks before a beach vacation. ![]()
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