Let me just start by saying, I'm a BIG fan of training twice a day...IF you
can recover from it and IF you have the time to do it.

I've had tremendous success using two-a-day training programs in the
past and would absolutely do so again, if I had the time and energy to.
It's not for everbody, but under the right circumstances, it can be extremely
beneficial.

(Just on a side note, the Hypertrophy MAX program I talked about
yesterday has a special offer available after you purchase the main product
where you can also add in an EXCELLENT two-a-day training manual
written by Charles Poliquin...if you're really interested in two-a-day
training, I'd consider it a must-have).

---

Why Twice-A-Day Training Works:

Training twice a day automatically increases the FREQUENCY with which
you're training a muscle. In my experience, the more frequently you can
hit a muscle, the better it will respond. It's the main reason I don't like
one bodypart per day training...it's not nearly frequent enough.

When you train a muscle once a week, to get results you have to blast it with
lots of volume and intensity...and pretty much MAKE it have to take a week
to recover.

Plus, only your first exercise is going to be at full strength...the rest of your
sets will be done in a fatigued state, which means you won't be able to use
as much resistance in subsequent sets, your nervous system will be fatigued
and you may be more prone to injury.

Is this the most efficient way to train?

Definitely not, especially if you're natural.

Your body has to first recover from all the damage you did before it can start
the process of rebuilding bigger and stronger. When you blast it in this
fashion, you make big inroads into your localized recovery ability and
recovery takes longer.

So now to the other end of the spectrum...

If you train twice a day but with LESS VOLUME than in a single normal session,
you don't damage the muscle quite as much, which means it doesn't take as
long to recover from that damage, and you'll be into the positive side of the
growth curve much faster.

It also means you can train that muscle again SOONER.

Think of it this way...with a one part per day program, you're taking one HUGE
step back before you can take maybe 2 small steps forward.

With a higher-frequency program, you're still taking small steps forward but
you're not stepping back nearly as far. You can take those small steps more
often and you'll get further, faster.

This type of training can be applied to overall mass-building or targeted a single
lagging muscle group very effectively.

How I've Done Two-A-Day Training

One of THE single most productive programs I ever came up with for myself
was this (and yeah, it is pretty insane ;)...

Total-Body, Twice a Day, Six Days a Week...

And that's not even the most insane part...I rotated the workouts between
"normal" full-range movements, extremely heavy partial-range movements and
negative-accentuated training.

I worked every single bodypart every single session (that's 12 times a week) and
over the course of the first three weeks of the program, I gradually increased the
number of sets I did for each bodypart (started at 3 sets then, 4 then 5 on the
third week) while decreasing rest periods.

Just fyi, I did this at a time when I was on vacation for 6 weeks and had nothing
to do but eat, sleep and train.

At the 3-week mark of this purposeful overload, I backed off on volume while still
doing 12 sessions a week, splitting the body in half (so only doing half the body
per session), dropping to 3 or 4 sets per bodypart, increasing rest periods, and
no negative training (I did keep partials in). I did that for 3 more weeks.

After 6 weeks of this type of training, I had gained TWENTY FIVE POUNDS of
reasonably lean bodyweight and I was the biggest (228 lbs) and strongest I had
ever been in my life (I actually did a set of lockout partial squats using 950 lbs for
150 reps...and that's not a typo...I ended up permanently bending the bar at the
gym :).

Now obviously, this type of program is not practical for everybody, but
here's a practical suggestion that you take from it.

One or two days a week (when you can fit it in) work your whole body twice a
day...you can try lifting heavier in the first workout and lighter in the second
workout to target different muscle fiber types.

You can also focus on just one bodypart and work THAT bodypart twice that day
with plenty of volume to cause an emergency reaction in your body. If you've
always allowed your muscles full recovery before training them again, you're going
to be in for a shock :).

High-Frequency, VERY Low Volume Twice-A-Day Training

One of my favorite two-a-day methods is one that I call Daily Specialization Training
(you might know a similar technique as "greasing the groove" from Pavel Tsatsouline).

It's very simple...you take a single exercise and do one set of it to almost failure,
twice a day every day...no days off and no skipping workouts.

That's it.

You do this for 6 to 8 weeks straight and you do it in addition to your regular training.

This is extremely high-frequency training and because the volume is so low, your
body is able to keep up with the recovery needed to benefit from it.

I've seen some amazing results with this style of training. The first time I did it, I
used handstand push-ups. I couldn't even do one full rep. After 2 months of doing
HS push-ups twice a day, every day, I was able to crank out a set of 40 reps. Not a
bad little increase!

---

So those are my two favorite "two-a-day" programs.

If you're really serious about trying twice a day training, I would HIGHLY recommend
picking up a copy of Poliquin's book "Science and Secrets of Twice a Day Training",
which will be available right after you pick up the main Hypertrophy MAX product
(which is EXCELLENT, by the way).

One of the coolest things you'll see when you go to pick this up is that you
can name your own price...you can test-drive Phase 1 of the program on your own
terms.

This Hypertrophy MAX system gets top marks from me for the sheer amount of quality
info in it. If you've been looking for a long-term plan to really maximize your physique,
this is exactly what you're been looking for.

Name Your Own Price on Hypertrophy MAX here...

Nick

P.S. If you do pick up the program, make sure you use the links in this email. I'm going
to throw in a free copy of my book "The Best Mass Exercises You've Never Heard Of"
for you (just forward your receipt to support@fitstep.com and we'll get a download link out
to you).

Learn more about Hypertrophy MAX here...

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