Two-a-days: training strategies for the guy who has a hard time building muscle

Q: Would I build size faster if I bumped my training up to twice a day?

A: "Two-a-days" can certainly pack on size at a rapid rate, and they can minimize fat gain--but they require strict discipline. You'll need to eat a lot more food and get more sleep--up to 10 hours a night (and maybe even a nap between sessions) to give your body the nutrients and recovery time it needs to build more mass. Your training should be as follows" Work the same muscle groups in both sessions, but change the intensity. In the morning, use heavy weights, low reps, and longer rest periods. At night, do just the opposite. Both workouts should be short (40 minutes or less) and should take place six to eight hours apart. (Don't do any cardio--you won't need it.) Following each workout, drink a protein-and-carb-rich shake. Your total protein intake needs to be 1.5 grams per pound of body weight each day, and your carb intake should be three times your weight. Finally, do not do double sessions for longer than three weeks. At that point, go back to a week of one-a-day training.

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