205: 2xDay Training Roundtable w/ Mike Israetel, Jared Feather & Charly Joung
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- čas přidán 1. 05. 2020
- The twice-daily roundtable, featuring Mike, Jared and Charly.
This week I talk to Mike, Jared and Charly all about training twice daily. These guys have been doing 2 workouts a day for years and their approach has evolved over time. I get into the thick of who this training is for, how to apply it and how is it any different to training once per day.
If you’ve ever considered training twice a day, this episode is for you.
Timestamps:
01:11 Since when are the guys doing 2x daily training and why
04:53 Common mistakes and what Jared learned from 2 a day training
07:49 How does 2xday impact the volume landmarks
14:26 Who is it for?
21:19 Is it viable for specialisation periods?
24:40 How to set it up?
32:07 Nutrient timing and nutrition
33:33 Time between AM/PM Sessions
41:03 Macro distribution
46:30 Things to avoid when starting with AM/PM
49:11 Psychological demands of 2xday
Thanks, please comment, like and subscribe!
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Timestamps:
01:11 Since when are the guys doing 2x daily training and why
04:53 Common mistakes and what Jared learned from 2 a day training
07:49 How does 2xday impact the volume landmarks
14:26 Who is it for?
21:19 Is it viable for specialisation periods?
24:40 How to set it up?
32:07 Nutrient timing and nutrition
33:33 Time between AM/PM Sessions
41:03 Macro distribution
46:30 Things to avoid when starting with AM/PM
49:11 Psychological demands of 2xday
about central fatigue vs local fatigue, how does rep speed affect it? like for example doing max speed concentric 2s exentric vs 3s concentric 3s excentric?
Thanks for this podcast. I started with 1Day with 2 Session like a week a go. I did it out of a need to do more training with more recovery in between. It already works. I feel more recovered and feel less fatigue than training 3-4x2hour sessions week. Best thing I ever implement in my training.
@@dontreadmyname4396 do u know the answer?
@@binchili no
@@dontreadmyname4396 Top G reply
God bless anyone who still has a spouse after a meso cycle of training twice a day
Hahahahhaha "A guide to how to get divorced and make your family leave you"
- Pascal
I have a hard time keeping that boat afloat with 5 day splits training only once a day
This hits different when you're divorced because you trained too much lmao
@@tupacsoulja same. My girl doesn't get it. Got to deal with her asking, if I am training for other women to like me. Or if I am cheating. etc. They don't undestand that you are doing it for your fucking self man. I put my foot down and said "LOOK THIS IS FOR ME and no one else, I want to know how far I can take myself with dedication" Other guys go party or dring every other day. Some others may just sit at home watching TV or play video games not paying attention to you either but wasting their fucking life's. We go to the gym.
I think I also have ADHD and going to the gym helps me deal with the extra energy. Also it allows me to meet people with the same drive to take themselves to another level.
I need gym time like I need food and sleep. If I cant fuck because I destroyed my body at the gym then wait for my rest day woman. Damn. I hate when they try to make you feel guilty for doing something for yourself. You are your own person.
bachelors privilege :D
Couch level over 9000
*Glass shattering*
- Pascal
Having just built a home gym, I am training twice a day now and it’s a dream. This podcast couldn’t have come out at a more opportune time. Thanks, Steve!
I can definitely see that. I have minimal equipment at home and still doing it. It's great!
- Pascal
Can you share a sample... I'm struggling with this... Want to include everything and maybe doing too much
When mike is asking who the hell goes to the gym to do 5 sets of curls? Dude, I don't have to go anywhere to do 5 sets of curls, I don't even have to leave my room 👍😁💪
How much do you push it most weeks? Thx
Mike: His biceps are suicidally small.
*Jared laughs, looks down slyly at his biceps a few seconds later.*
*Sad violin plays silently in the background"
- Pascal
Holy shit, never heard Charlie speak, I did NOT expect that voice 😅😅
He has the voice of an angel!
- Pascal
Dr. Mike with the Thomas Sowell shirt 🔥
Legendary - Steve
So hyped for this!
Yeeees!
- Pascal
Awesome, Thanks gentlemen.
Thanks for watching :)
- Pascal
Great session!!!
Thanks for tuning in!
- Pascal
I was so looking forward to this one, thanks!
#ReviveStronger
Hope you enjoyed it!
- Pascal
Great video! I do two a days and I was pushing it too hard and there right I was starting burning out.
Thanks for tuning in buddy :)
- Pascal
How did all them fit on that couch!?
XXXXXL Couch
- Pascal
17:45 the cake analogy killed me
King of analogies!
- Pascal
Fantastic! Amazing info, I’m so grateful for your Chanel - I really cant thank you enough! God bless ya Son :)
Thanks a lot for listening!
- Pascal
I prefer at least 4 to 5 hours between sessions. The longer the better.
THAT SOWELL SHIRT 🔥🔥🔥
I absolutely love multi sessions a day holy shit thank you Steve and scal
Nice one - Steve
23:55 Jared on the sly checking his biceps after Mike lays into them. 😛
I wish my arms were half the size 😅
Hahaha, lovely scene
- Pascal
upper lower? am i the only one who runs chest/back day 1 bis/tris/rear side delts day 2, day 3 quads hams calves forearms?
works great for me, best bicep and tricep growth i've ever had.
will likely go back to PPL to focus chest/back but im still growing with back/chest days.
Hadn't gotten around to this one, but it was mentioned on one of Mike's RP presentations on comparing hypertrophy routines. Excellent.
Additionally, good lord Charly's smooth baritone voice is enviable. 800 lbs squatters and their deep voices, it's a conspiracy, man.
Hahahaha, hope you enjoy it :)
- Coach Jess
Steve "Haull" Hall!!! ❤️❤️💪💪 This will be dope to listen to while getting the steps in.
He's back as every week ;)
- Pascal
Doug's transformation was permanent??
You’re technically not adding in too many more sets in that second session than you would be doing
*Buff people nod*
6:55
Very important to realise!
- Pascal
Now I understand!! Eat more easy to digest carbs(rice/white bread etc) and lean proteins(turkey chicekn or lean red meat or lentils) and low in fat(10%) and if you want to eat butter eat in small amount and at dinner vs in early morning breakfast(because it takes time to digest...) and lift heavy and sleep well and then you automatically become bodybuilder!!
Awesome video!
It was one thing that was a bit unclear to me. Do you ideally want 2 meals in before your PM session (assuming your session is 5-6 hours later)
It depends on the individual how much but the total meals don't matter. Loading up on carbs and electrolytes is the most important. There's quite some literature on nutrition and 2 a days
Not necessarily. You can also have your first training right in the AM for example.
- Pascal
Great Vid!
I've a question about weekly MRV. I feel like i can not reach MRV for lots of muscle groups even if i up volume a ton and stay around an average RIR of 2. I really have to end Mesos intentionally by lowing the RIR, instead of autoregulating its length and just go to failure if i see performance decreases.
It becomes so exessive that i'm even over-recovered after a 10set HighBar Squat Session on RIR 1 so that my performance on the next Leg Press Session improves just two days after. I would guess my MRV for back around 50 sets, 6 times frequency. Im average height, weight and i trained long enough to have a pretty good guess on RIR. Im still not advanced so my weights used obviously aren't high.
I still don't think these are the reasons my MRVs are so huge.
I just dont know how to program right, if i am capable of accumulating so much volume. Should my Mesos take like forever, should i accumulate very aggressively or maybe even start with a much higher MEV right from the start and then just progress normally from there on? And how many muscle groups can i even train together so i just don't end up smashing tons of junk volume bcs reaching per Session MRV first.
Thanks gentles.
Mate I’m exactly the same, I think it’s just a case of running longer meso’s and adding sets aggressively so if your not going in to a session sore and performance is good just add two to three sets to that muscle group per session, it just gets annoying spending hours in the gym trying to hit muscles to local MRV and you can’t get there, I think the best option is to keep a couple of muscles at MEV.
An interesting caveat in terms who this training might be good for, are those of us who never have enough time to get a solid, SINGLE session in. For instance, if you're working 12 hours a day, not counting your commute to and from work, along with having a family, splitting up your sessions in a intelligent manner might be the best bang for your buck way to get the most out of your time in the gym. Now, obviously this really only pertains to those like myself who have equipment at home, and possibly those that frequent a gym that is on the way to or from work. However, it is doable.
What I've been experimenting with is doing a push/pull (not push pull legs).
Monday & Thursday : AM session is quads and chest. So for instance, Incline bench, squat, dips, lunges. The PM session would be side delts, triceps and calves followed by cardio.
Tuesday & Friday : AM session is back and hamstrings. Something like RDL, Pull Up, Cable Row, Hamstring curls. PM session would be biceps, traps and rear delts followed by cardio.
AM sessions along with PM sessions can be done in a super-set fashion with a minute or so between sets, if you pair the movements correctly. So not TRUE super-sets, but it does allow you to condense the sessions further if you're short on time. Squat and bench for instance, might be a tough to pair together, so worst case scenario you do straight sets on bench, then do straight sets on squat, and then super set dips and lunges. If you can't super set dips and lunges with 30 seconds to a minute between sets, you're sandbagging. The same goes for db rows or cable rows and super setting that with something like leg curls on days 2 and 4. Do the first 2 big exercises in straight set fashion to get the most out of them. Do whatever you want in the PM session. Super set or don't, the session will be short enough over-all that it shouldn't matter.
On the last 2 workouts of the week, swap exercises for variety keep volume manageable and realistic. When you have long days, trying to get that one longer, single session each day can be a real task. If anything, the psychological aspect alone when thinking of doing 2 shorter sessions is of real benefit, as opposed to thinking about finding enough to get an adequate single session in, whether before or after work, not to mention the other things you have to do.
Thank you for sharing this! I feel like I'd be a little concerned about training twice daily on a busy and stressful day already, having to warm up and potentiate etc! But I'm not bashing it, definitely could be useful for some!
- Coach Jess
@@ReviveStronger Agreed, it can be a bit much. Of course when one is working a substantial amount of hours, any reasonable program can end up being a bit too much unfortunately when required effort is put forth.
After experimenting myself, I've found 2 a day training with a busy schedule, particularly if done on a 4 day a week split, is better suited to an upper lower. You can super-set more conveniently on both your upper and lower day and the typical accessories on each of those days work well when you throw them in a quick in and out PM session. Thanks for the reply.
@@commonsense5188 love your comment. Any advice on how you’ve found 2 a day using Upper Lower? Organising my training now for 2 a day based on Upper Lower 4 days a week training
Here I am enjoying a good podcast, then suddenly I get hit with some NJ-hate at around 19:50 lol. I didn't expect that and it was hilarious
Happy to have you and being able to entertain 😅
- Pascal
Very funny intro!!!!
Indeed haha, thanks for listening :)
- Coach Jess
Good video, but I really wanted Charlie to detail what one of his two-a-day training/eating is like. After Jared went off on his rant, you forgot about that.
Thanks for watching and sorry about that haha!
- Coach Jess
I do 2-a-days when I need to, either physically, mentally, or logistically. It really IS a luxury, though, as it implies one has the time and freedom to do so.
I really wish I could, but it's not possible for now, it really is a luxury! Thanks for watching!
- Coach Jess
0:18 10/10 bants Steve
Anyone else sent here by Dr. Mike?
Apparently mentioned in a presentation haha! Hope you enjoy the talk!
- Coach Jess
I'm just sitting here surround by my training equipment feeling smug thinking "Who goes to the gym to do 5 sets of curls? **looks at the kettlebells and barbell by the wall** I mean...."
Hahaha xD Thanks for watching!
- Coach Jess
@@ReviveStronger bit late but I got here 😁
Yessssssss
Yeeeehehes!
- Pascal
34:25 best advice
47:30 I'm dead 🤣
Excellent discussion! Really enjoyed it thoroughly. Dr. Mike jokes are absolutely hilarious as always! 💪👍🙏
are you taking a pre workout before both sessions?
It's advised not to do so
- Pascal
great video..why dont you prefer fullhd ?
Can you elaborate please?
- Pascal
@@ReviveStronger Some of the videos are in 720p ..why not 1080p ..thanks
👍
;)
19:47 - Can you tell that Mike used to live in Philadelphia?
Hahaha! Thanks for watching!
- Coach Jess
47:03 BABM
17:56 aww
42:08!!
💪💪❤️❤️‼️
Thanks!
- Coach Jess
I’ve been training twice a day for almost half a year now, but it’s cuz I’m addicted to working out high
Do I have to watch it before I hit 'like'? Cause fuck that.
You can always hit the like first. It's a safe bet!
- Pascal
Thomas Sowell!
The great**! Thanks for watching :)
- Coach Jess
37:25!!!!?
Homegym master race
that's a beef couch
Haha, most muscular couch
- Pascal
33:00
35:20 M AND C chilling but J BE hating
56:01 lmao
38:25
28:50 02828
15:37
23:08
40:29 hahahahahahah
47:00 🤣😂🥲
Thanks for watching!
- Coach Jess
31:09 🚂
53:26 BO IS R
20:29-20::36 jared getting tired
26:45 ong granny
I have no friends and am hopeless so I train twice a day
Great one, gym is 2 minutes away from home lol its pretty much the other side of street
Damn that's cool! Thanks for watching!
- Coach Jess
13:24