A.M... P.M's.... ??

[mike27]

so nov,dec,jan coming up ill be on holiday so to speak and looking into some training i can do to pack on some mass

my goal is 90kg 9-10%BF

i wont be working and ill be near the gym, so does anyone have any experience in am-pms?

ie go to gym at say 6am and do chest,then come home and eat and sleep for 1-2hrs and then continue eating and relaxing and then hit the gym at say 7pm that night and do back?

like mon-fri 5days training 2 rest days but u train twice per day.

im doubtful of it, seems like overtraining. seeing as less is more is body building etc

maybe i should just look into a good 5day split and smash it up hardcore and eat like an animal and sleep for 9-10hrs each night lol

[mike27]

currently cutting and weighing in at 83kg, not sure on my current BF%, but cant be more than 14%

[Luigi]

your right, less is more.

if your trynna pack on mass be better to just train 4 days a week. hit all the heavy compound movements. rest and most important stuff your face every meal

[PeterDolan]

Did it, worked great, it's all about maximising recovery, gotta eat more and try get 9-10 hours sleep (take a nap during the day)

[tomsammce]

Mike, if you are on the gear, eating well and get a sleep in between am and pm trainings then it will be great! if i didnt have to work i would do this.

[rose]

I often split training into AM/PM. So long as you have some kind of structure in place and the nutrition/recovery etc to support it, it can work well. Gauging your capabilities is key. If it's something that might work for you, give it a try before ruling it out based on overtraining hearsay.

[Pseudonym]

Not that I've ever done this, but I think it would be better to pair up a big muscle with a small one (eg, chest + tris) rather than chest and back as you've used in your example.

[Grover]

Sylvestor Stallone did similar program to get into shape for the last rambo

movie.

Didn't do him any harm and he's 63!!

Rest is the big key and since you don't have to work shouldn't be a problem.

Give it a go and see what happens

[Luigi]

my journal

[mike27]

ok thanks all

no, not on the gear

ill look into it further and do some research. will be easier to do not working and concentrate on rest and eating

might try 9meals a day lol

good time to do i quess coming into summer too! at the gym early a.m. then a bit of a nap and then the whole day free to sit at the beach etc

ill need to order the 20kg whey off fontera :grin:

[ohjoshua]

AM , PMs are great!

I wouldnt recomend going heavy in both am and pm.

Plan it out and you will do well.

[Optimass]

I remember years ago an "underground" :pfft: bulgarian training system that enabled you to train 3 times per day 6 days per week ...

I can't remember exactly but a typical day would look like this:

EAT

''''

First Session:

D/b bench press 3 sets 12 reps

Chins 3 sets

Hamstring curl 2 sets 12

d/b curl standing 2 sets 12

....

EAT

...

Sleep

'''''

3-4 hours later:

d/b flyes 3 sets

Squats 3 sets

rear delt machine 2 sets

Seated row 2 sets

'''

EAT

''''

EAT

...

Evening:

Shoulder press 3 sets

Tricep push down 3 sets

Leg extension 2 sets

Crunches 2 sets

...

EAT

...

Sleep

.......

And then I seem to remember Cybergenics put out a multi session trianing plan with their training and supplement program.

....

It can be done ...

[bob26]

I remember years ago an "underground" :pfft: bulgarian training system that enabled you to train 3 times per day 6 days per week ...

I can't remember exactly but a typical day would look like this:

EAT

''''

First Session:

D/b bench press 3 sets 12 reps

Chins 3 sets

Hamstring curl 2 sets 12

d/b curl standing 2 sets 12

....

EAT

...

Sleep

'''''

3-4 hours later:

d/b flyes 3 sets

Squats 3 sets

rear delt machine 2 sets

Seated row 2 sets

'''

EAT

''''

EAT

...

Evening:

Shoulder press 3 sets

Tricep push down 3 sets

Leg extension 2 sets

Crunches 2 sets

...

EAT

...

Sleep

.......

And then I seem to remember Cybergenics put out a multi session trianing plan with their training and supplement program.

....

It can be done ...

And is this just repeated every day with the same training program opti?

[ThePman]

That one of Leo Costa's old programs?

[mike27]

yeah 3 times per day will be too much for me :shock:

ill try the twice per day to start with for 12 weeks

mon-fri

first session 6am or so,then pwo shake

then pwo meal at home and then a nap

then eat again and continue as planned until 7pm then do the 2nd session

sat,sun rest days

bring on the 20kg sack of brown rice and bulk chicken breasts and lean steaks, few boxes off eggs,10kg oats and a heap of milk

[Optimass]

And is this just repeated every day with the same training program opti?

Pretty much but I suspect the idea behind it was to only do one exercise per muscle group, with only one failure set for each movement. approx 30 minute workouts.

That one of Leo Costa's old programs?

Sounds like it may be .... i didn't get much from his web site http://www.bigbeyondbelief.com/ :pfft:

he had weight trainers trainng up to 5 times per day - workouts were short to make the most of the available test levels so 30 - 45 minutes was the target length. (At 5 times per day I'm not sure your test levels would recover fast enough?).

Worked for him though ... (He's 48 years in the pic below ...)

similar routine but every second day off ...

http://www.eclipsecec.com/bt_articles/w ... art_1.html

If I were on cycle I'd be doing 3 days on / 1 off (full body in 3 days). Intensity applied instinctively based on how I was feeling. Whole body twice in 8 days :nod:

[mike27]

all helpful thanks

ill track down a program to try out

[ThePman]

That one of Leo Costa's old programs?

Sounds like it may be .... i didn't get much from his web site http://www.bigbeyondbelief.com/ :pfft:

he had weight trainers trainng up to 5 times per day - workouts were short to make the most of the available test levels so 30 - 45 minutes was the target length. (At 5 times per day I'm not sure your test levels would recover fast enough?).

Worked for him though ... (He's 48 years in the pic below ...)

similar routine but every second day off ...

http://www.eclipsecec.com/bt_articles/w ... art_1.html

If I were on cycle I'd be doing 3 days on / 1 off (full body in 3 days). Intensity applied instinctively based on how I was feeling. Whole body twice in 8 days :nod:

I thought it might be, since he was big on the Bulgarian-style high-frequency training years ago (still is to look at his site).

I've had a lot of interest in that kind of thing over the last few months, so it stuck out to me as familiar. I couldn't think of anybody else off-hand that would suggest that kind of training for bodybuilders :wink:

All of his Serious Growth programs look quite interesting.