[Mike_ironman]

I train about 6 days a week for about 2.5 to 3 hours... i do mostly 1-2 bodyparts. (i often have a gym partner) i want to become more bigger, but i want to stay cut, i want to start going to my gym more than once a day...? whats a good tranning log for tranning two times a day?


-I have an easy semester at school, so i am free to train before school in the morning, and i am free to train at night.

[Blitzkrieg]

6 days a week for 2.5 - 3 hours a day-2 times a day sounds like a recipe for overtraining, you don't need 2.5 hours to train 2 bodyparts, let alone do it twice in one day.. if you're trying to get big then you should keep it to no more than 90 mins, it takes practice but you'll get the hang of it.

This has been asked a lot but, if you're training to gain size you will surely add some fat, that's unavoidable.. so you can't pack on some serious mass and be cut at the same time, sorry bro.

[Blitzkrieg]

Oh, and I would stick to mostly compound movements like bench press, squats, rows and deadlifts to get big. Just eat big (but healthy), lift big and sleep a lot and you'll be growing in no time bud. When you think you have reached an ideal weight/size then you can worry about definition

[ZackKnight]

I used to do two-a-days. Those are good, but after a while you WILL burn out. It's highly overtraining and unless you're on gear or some other sort of anabolic substance, then you're way overtraining man. Keep within the compound movements for most of your workout and then at the end once you've completed all of your major exercises then you can add in small detail exercises. Just make sure to not go overboard or overtrain. You'll see no progress if that happens. You'll end up getting mad and frustrated and possibly give up on the whole lifestyle/sport. So watch yourself and monitor what you eat and what u train and how much. It'll do you a world of good.

[KM]

Originally Posted by Blitzkrieg

6 days a week for 2.5 - 3 hours a day-2 times a day sounds like a recipe for overtraining, you don't need 2.5 hours to train 2 bodyparts, let alone do it twice in one day.. if you're trying to get big then you should keep it to no more than 90 mins, it takes practice but you'll get the hang of it.

This has been asked a lot but, if you're training to gain size you will surely add some fat, that's unavoidable.. so you can't pack on some serious mass and be cut at the same time, sorry bro.

You can. The amount of bodyfat you gain deteriorating cuts is fully backed up by the cleanliness of your diet. Eat your specific amount of macro nutrients, nothing excessive as the remaining will be turned to fat. Eat clean, lift heavy and smart and you should gain size. Search the Nutrition forum if you have questions.

Training wise, yes that's overtraining. Workout once a day; 45-90 minutes max. Compound movements and perfect form.

Good luck.

[RAGEN2008]

2.5-3 hours sounds way too long, when I do two muscle groups I'll do 2 sets in a row, I'll curl then go right to some tricep set, then take my break, doing the two muscles in a row helps cut down time, if you do 10 sets of one, then 10 sets of the other you're talking 20-40 minutes just resting in between sets depending on how long you break.

I'm no expert in the least, but saying 3 exercises per muscle with around 10 total sets I am usually done just under an hour, legs and back/shoulders take the longest since I have the most sets those days.