When we observe high performance athletes from different sports, they complete two or more training sessions per day. Multiple training sessions certainly have their physiological and performance benefits.
One of the reasons for completing multiple training sessions per day is the high training load. Athletes divide the training load into two or more sessions per day to ensure they can maintain a higher intensity in each session, as intensity is inversely proportional to duration.
Potential benefits of split training volumes could include a more favorable anabolic environment and increased neuromuscular efficiency, which could reduce an athlete's risk for unplanned overexertion or overtraining. Frequent training sessions followed by recovery periods can enable higher training intensity through maximum energy utilization and less fatigue during training.
But when it comes to the effectiveness of multiple workouts per day, study results are quite mixed. Acc. According to studies, it makes sense for competitive athletes to divide their training into two or more units per day. This hasn't shown much benefit in terms of overall performance, but is a great way to avoid overtraining and maintain proper training intensity.
- One study compared physiological responses between twice-daily training sessions and once-daily training sessions with similar training volumes in weightlifters nationally. The study found no additional benefit from performing twice-daily exercise sessions compared to once-daily exercise sessions. However, it is better to divide the training load into two sessions per day to reduce the risk of overtraining.
- A previous study determined the effects of training once or twice daily in terms of changes in maximal aerobic power (VO2 max). Thirteen 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 VO2max in either group. The data suggests that training twice daily is not associated with an improvement in VO2max compared to training once daily.
- A study conducted on ten female athletes during a “normal” 3-week intensive strength training period (I) and a separate second 3-week training period (II), with the same total training volume divided into two daily sessions.
The present results with female athletes suggest that the distribution of the volume of intensive strength training into smaller units, such as e.g. B. two daily sessions can not only create more optimal conditions for muscle hypertrophy, but also generate effective training stimuli, especially for the nervous system.
But what about the non-athlete population? Population interested in hypertrophy and strength gains, fat loss and muscle building. Are multiple workouts equally beneficial for you?
Because for such a population, maintaining regular continuity in training is itself a challenge. Working out twice a day is something that the majority of the population will either never be interested in doing or they simply cannot manage the time.
Also for hypertrophy in drug-free people. The studies speak more in favor of twice-daily training sessions. Additionally, if you are looking for faster fat loss and muscle gain and have enough time to regularly do two workouts a day at least 3-4 days a week, then there is nothing like it.
For example, studies have shown that muscle hypertrophy follows a dose-response relationship, with progressively greater gains occurring at higher training volumes.
One study examined the effects of training muscle groups once versus twice daily on functional adaptations in trained men. Participants were assigned to one of two experimental groups: 1 daily session per muscle group, in which each muscle group was trained once per day, or 2 daily sessions per muscle group, in which each muscle group was trained twice.
Testing was performed before surgery and after 8 weeks for maximal strength (1RM) and muscular endurance (60% 1RM) for bench press and parallel squat exercises, as well as muscle thickness (MT) of the biceps, triceps, vastus lateralis, quadriceps, and pectoralis major.
This study provided evidence that resistance training twice daily 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 two workouts per day will add some serious volume to your workout routine. However, you have to be careful about certain aspects and pay attention to some important points:
- Above all else, adequate rest is important. If you have the time and energy to complete two workouts a day, make sure you have enough time to recover from them. To compensate for this, you need enough sleep and a good diet.
The other part of recovery is proper nutrition. Training twice a day requires more energy due to the higher volume. Therefore, make sure you are not in a large calorie deficit if you plan to do this.
- If you do two training sessions per day, they should be timed appropriately so that you have adequately recovered from the previous session and are physically and mentally ready for the second session. A morning and evening session would be best.
- The most important part is the training design. Make sure you don't plan two high-intensity workouts in a single day. It would be better to do strength training and endurance training in one day.
Even if you want to plan two strength training sessions, one session should cover a larger body part, with heavier exercises such as chest, back, legs, shoulder; and the second session should target a single smaller muscle group, such as biceps, triceps, calves, etc.
