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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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double workouts?
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double workouts?
bdy beast
12/11/12 11:35 AM
Today I woke up, ate a banana, then started my last day of build but immediately pulled a leg muscle, so I just switched to start my bulk phase with bulk chest.
I wasn't able to lift as much as I thought I should be or want to. In short, I have the time over the next couple of months to do a couple of workouts a day. Any way I can take advantage of this and do multiple workouts a day? Would love to beast up! Please let me know.
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RE: double workouts?
12/11/12 12:10 PM as a reply to hgeek23.
Hello there again! emoticon

Sorry to here about your leg....I would be sure to do so extra stretches before you workout....Sagi doesn't do to many in the videos. Im about the the end of the build phase myself & I look forward to the bulk phase. I don't see why you couldn't do 2 workouts a day. I did it with Insanity. You just have to make sure to listen to your body, Make sure you're getting enough calories & good rest.

SO BEAST MODE ON!!!!!

Let me know how things go for you. remember to do some extra stretching.....I would even add in some yoga if you could.

Carlie
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RE: double workouts?
12/11/12 12:15 PM as a reply to Beardemphl.
So I can work the chest twice a day, for example? How many calories do I add then?
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RE: double workouts?
12/11/12 1:27 PM as a reply to hgeek23.
hgeek23:
So I can work the chest twice a day, for example? How many calories do I add then?


From the Book of Beast...

You spend one hour working out, and the next 23 recovering.


Doing two Body Beast workouts per day will cost you gains in muscle mass if that is still your goal. It's a numbers game my friend. We talked about this before. You know how to figure out the number of calories that you need. Visit my calculator again...if you must workout a 2nd time I would not do anything more than light low impact cardio for no longer than 20 minutes as you are erasing the muscle you are trying to build.

Body Beast Calculator

TRUST IN THE PROGRAM.
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RE: double workouts?
12/11/12 1:30 PM as a reply to hgeek23.
Do not work the same muscle group the same day! You should wait at least 48 hours to train the same muscle group to give time for your muscle to recover.

I guess someone could do 2 workouts the same day,the same way as the build phase is designed like chest+back, shoulder+arms, legs+back,etc...just make sure you dont overtrain and you would need to bring your calories up by at least 400 calories to compensante for your extra workout.

Personnaly i would stick with the program and do only one workout per day as i want time to recover from my workout.
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RE: double workouts?
12/11/12 2:16 PM as a reply to hgeek23.
Thing is, I feel like I could definitely work the chest more. I'm not sore in the least and wasn't using much weight. Plus I'm on college break now, I have so much time!
I'm finally seeing abs, btw!
Maybe add Ab ripper x and something else?
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RE: double workouts?
12/12/12 5:17 AM as a reply to hgeek23.
If you don't feel it add more weight. You should be toasty toast after your workout. I know that when i do Chest or whatever workout, i add weight until i max out near the end and i can tell you i really feel the pump.

You can add abs if you want to but not everyday please.

Think as the program as a 6 day per week workout, that is pretty much and you need time to recover. If you add too much workouts that could affect your other workouts. I wouldn't add more than 1 light workout per week (cardio) and maybe 1-2 day of abs ripper.
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RE: double workouts?
12/12/12 5:52 AM as a reply to hgeek23.
doing multiple weight training workout's in a single day is definitely a bad idea. ESPECIALLY if you're working the same muscle groups twice as mentioned by others. i'd say wait at least 72 hours before working the same muscle groups again. if you really want to do 2 workouts per day, 1 of them should just be yoga or light cardio.
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RE: double workouts?
12/12/12 12:04 PM as a reply to hgeek23.
Can I do two Bulk chests, one right after the hour? so it would be like im working out just for longer?
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RE: double workouts?
12/13/12 7:39 AM as a reply to hgeek23.
hgeek23:
Can I do two Bulk chests, one right after the hour? so it would be like im working out just for longer?


No you cant, you'll over train.
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RE: double workouts?
12/13/12 7:40 AM as a reply to RBroussard.
RBroussard:
hgeek23:
So I can work the chest twice a day, for example? How many calories do I add then?


From the Book of Beast...

You spend one hour working out, and the next 23 recovering.


Doing two Body Beast workouts per day will cost you gains in muscle mass if that is still your goal. It's a numbers game my friend. We talked about this before. You know how to figure out the number of calories that you need. Visit my calculator again...if you must workout a 2nd time I would not do anything more than light low impact cardio for no longer than 20 minutes as you are erasing the muscle you are trying to build.

Body Beast Calculator

TRUST IN THE PROGRAM.



Your calculator is quite wrong, it tells me to eat 2262 calories while on bulk phase, but i eat 3000 and im Gaining about 3 pounds a month
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RE: double workouts?
12/13/12 8:24 AM as a reply to hgeek23.
If you still have gas, then you didn't have enough weight. Sagi mentioned being prepared to go to failure somewhere in his stuff. this is good overall weightlifting advice, no matter your rep range, you cannot make those last 2-3 reps as good as the first ones.


If you think you can get 1 more rep in each set, then it just not heavy enough. Also, I am surprised you aren't sore at all, as chest flys usually (do to it being a strenuous pull on the muscle). Just due to the nature of that position, it usually causes soreness, even if you are "used to it". But not all folks are the same.

And as always, soreness is NOT an indicator of a successful workout.
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RE: double workouts?
12/13/12 9:35 PM as a reply to bnurick.
I cant get the weights up if i put on more weight, but at the end of the workout i feel like i got more in the tank. Know what i mean?
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RE: double workouts?
12/14/12 4:57 AM as a reply to hgeek23.
hgeek23:
I cant get the weights up if i put on more weight, but at the end of the workout i feel like i got more in the tank. Know what i mean?


Yes, but you shouldnt workout longer than 45-50 minutes max.
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RE: double workouts?
12/14/12 5:40 AM as a reply to hgeek23.
hgeek23:
I cant get the weights up if i put on more weight, but at the end of the workout i feel like i got more in the tank. Know what i mean?


Let's clarify what I mean by in the tank, and what you mean. When I say out of gas, it refers to that muscle group being literally obliterated. To where you feel shaking in that group, and have difficulty with moving that group with the slightest weight.

Depending on your conditioning, which sounds you are great conditioning, you sure might have extra energy where you feel like yuo could run a 5k afterwards. I think it is totally fine that you walk away from your lifting workout with that feeling. All non-legs workouts leave me feeling this way. The leg workouts destroy me both energy and muscles.

But, I come back to those muscle groups. Is those feel weakened, and a little shaky, then you did it right.
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RE: double workouts?
12/15/12 11:35 AM as a reply to bnurick.
Hgeek23 - Is this your first round of Beast? The reason i ask is that once you get through the first round your body will be more conditioned and you will have added some mass to help with the gains that you seem to be looking for. Adding extra weight will come more naturally in a second round. The first round takes some time to condition the muscles and get used to the # or reps the pace of the workout. That can leave one feeling like they are't as sore as they feel they should be and not being able to add much weight to the reps. I think a lot of people feel that way until they are well into the Bulk round. The build round is pretty short and just when you start getting efficient at it you move to Build and you don't necessarily pick up in Bulk where you left of in Build.

I am in my second round of the Beast, i did modify things here in second round. First I extended the Build phase to 6 weeks. I like the build routines as they do provide a bit more of that combo workouts chest/tri, back/bi. Second on every other week of Bulk i am adding Tri to Bulk Chest and Bi to Bulk Arms. This gives me 48 hours or more between any muscle sets and gives me every other week off. It also adds a bit of variety to the Bulk Phase. While this is a bit more stress on those muscle groups i also take the stategy that on the C/T and B/Bi days my goal isn't to destroy the muscles i just work some moderate weights at high rep and get a good pump. I do work to increase weight in the Bulk Arms day. I wouldn't do this until after your first round.

I don't know that it would be all that productive to double a chest workout or a back workout. As Bnick says add more weight. I think your time is better spent really leaving it all on the bench in a 45 minute routine than not going as hard or heavy in a 90 minute double. I understand the idea of not being able to add more weight (I really felt that way in chest my first round), but try these two things.

1) Look at how much you are adding, a 10lb add may be too much look at a 2.5 or 5lb adds. I think ideally when you add, you should fail 2-3 reps early, then over the course of a couple weeks you should be hitting your rep goal with the heavier weight, then time to increase again. That would show real progress. If you can finish a 8 rep set then you should be able to do 5-6 in your next routine with a 2.5 or 5 lb add. If you can't do any, then you added way to much weight or toasted yourself somewhere else in the routine. As you get heavier the increments will move slower as well. Keep in mind there are a lot of trade offs in Beast, if you try and crush the flat bench press, you may see earlier failure on the incline press. Also, once you increase weight on a flat press, then keep that weight the same for flat and work to increase your weight in a incline.

2) Don't worry about failure, its a good thing. There are several stategies that you can use in beast that I alternate reguarly to keep the gains coming. A lot of this takes some pre-planning, deciding where you are going to up the weights before you start your routine and knowing where your weaknesses are. My strategies are: Go a bit lighter on the 15 and 12 rep then go heavy and go for failure on the 8 rep or up the weights on the 12 rep therefore making the 8 rep nearly impossible with lighter weights. Also, if you do fail early, keep the resistance on the muscle and give everything you can to hold it or move the weight slightly (stay smart though). A lot of this has to do with mental focus! Imagine a chest press at rep 6 where you cant get the wieght up, hold it inches above your chest for a few second and flex or concentrate on your pecks, your muscles will be quivering!!!

Also keep in mind that your target muscles may not being the muscles that are failing. Example in chest your arms may limit you more at the begining. This is one of the reasons i,ve upped on the tri, bi work. Ive seen better gains throughout the workout by really strengthening those. It all takes time.

Hope this helps and good Luck,
Aaron
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