When we observe top athletes in different sports, they participate in two or more training sessions per day. Multiple workouts provide physiological and performance benefits.
One of the reasons for participating in multiple sessions per day is the high volume of training load. Athletes divide the training load into 2 or more sessions per day, to ensure that in each session they are able to maintain a higher intensity, as intensity is inversely proportional to duration.
Possible benefits of split training volumes could include a more favorable anabolic environment and increased neuromuscular efficiency, which could decrease an athlete’s risk of unplanned overshooting or overtraining. Frequent training sessions followed by recovery periods could enable greater training intensity through maximum energy utilization and reduced fatigue during exercise.
But studies are pretty mixed when it comes to the effectiveness of multiple workouts per day. Acc. When studying, it is good for competitive athletes to divide their training load into two or more sessions per day. This hasn’t shown much benefit in terms of overall performance, but it’s a great way to avoid overtraining and maintain a good training intensity.
- One study compared physiological responses between twice-daily training sessions and once-daily training sessions with similar training volumes in national-level weightlifters. The study found no additional benefit to performing twice-daily workouts compared to once-daily workouts. But it is best to divide the training load into two sessions per day, to try to reduce the risk of overtraining.
- A previous study determined the effects of daily training once or twice a day with respect to changes in maximal aerobic power (VO2 max). Thirteen college track and field men were divided into two groups to participate in interval training, once (1/day) and twice (2/day). After 4 weeks of training, there was no change in VO2 max in either group. Data suggests that training twice a day is not associated with an improvement in VO2 max compared to training once a day.
- A study of ten female athletes during a “normal” 3-week intensive training period (I) as well as a second, separate 3-week training period (II), where the same total volume of The training was divided into two. daily sessions.
The current findings in female athletes suggest that breaking down the volume of intensive strength training into smaller units, such as two daily sessions, may create more optimal conditions not only for muscle hypertrophy, but also by producing a stimulus effective training, especially for the nervous system.
But what about the non-athletic population? Population group interested in hypertrophy and strength gain, fat loss and muscle gain. Are multiple training sessions also beneficial for them?
Because for such a population group, maintaining regular regularity in training is in itself a challenge. Working out twice a day is something that the majority of the population will never be interested in or simply can’t manage their time.
Also for hypertrophy in drug-free people. Studies slightly favor twice-daily workouts. Additionally, if you are looking for faster fat loss and lean muscle gain, and you are dedicated enough and have enough time to have two regular sessions per day, for at least 3-4 days per week, then nothing like that.
For example, studies have shown that muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.
One study examined the effects of training muscle groups once or twice daily on functional adaptations in trained men. Participants were divided into 1 of 2 experimental groups: 1 daily session per muscle group, where each muscle group was trained once per day or 2 daily sessions per muscle group, where each muscle group was trained twice.
Tests were performed before the intervention and after 8 weeks to determine maximal strength (1RM) and muscular endurance (60% 1RM) for bench press and parallel back squat exercises, as well as muscle thickness (MT) biceps, triceps, vastus lateralis, quadriceps and pectorals. major.
This study demonstrated that twice-daily resistance training increases lower body muscle strength; However, daily frequency does not appear to have an additive effect on upper body muscle strength, muscular endurance, and muscle hypertrophy in trained men.
There’s no doubt that a twice-daily workout will add a good amount of volume to your training plan. But you need to be attentive to certain aspects and keep a few important points in mind:
- First and foremost, there is adequate recovery. If you have the time and energy to handle two workouts a day, make sure you can properly recover from them. Because you will need sufficient sleep and a good diet to balance these elements.
The other aspect of recovery is good nutrition. Training twice a day requires more fuel due to higher volume, so make sure you’re not in a large calorie deficit if you intend to do it.
- If you participate in two training sessions per day, they must be timed correctly, so that you are properly recovered from the previous session and are physically and mentally ready for the second session. The best would be a session in the morning and evening.
- The most important part is the workout design. Make sure you don’t schedule two high-intensity workouts in one day. It would be better to have a strength training session and an endurance session in one day.
Even if you want to schedule two strength training sessions, one session should consist of a significant body part, with heavier lifts like chest, back, legs, shoulders; and the second session should be targeted on a single, smaller muscle group, such as biceps, triceps, calves, etc.