What are the advantages of coaching twice day by day?
Final up to date on February twelfth, 2025
Basic Physique bodybuilder Mike Sommerfeld returned from an eighth-place rank on the 2023 Olympia to the runner-up spot on the 2024 Olympia.” He vies to dominate the 2025 Arnold Classic Physique contest from Feb. 28 by means of March 1, 2025, in Columbus, OH. Sommerfeld divulged his grueling two-a-day training routine in mid-February whereas following a strict low-carb diet.
Double Periods & Excessive Quantity Advantages
The routine is completely excellent,” Sommerfeld summarized. His coaching schedule is as follows:
- Two day by day exercises
- Again and chest within the morning
- Shoulders and arms within the night
- Extraordinarily high volume
- 120 working units in three days.
- Cardio twice day by day
- A number of day by day cardio periods and compound lifts burn extra calories.
I’m excited to see when my physique tells me to cease.
—Mike Sommerfeld
Two-a-day exercises enhance training frequency whereas managing fatigue. Champion powerlifter Stan Efferding suggests twice-daily exercises as a technique to be extra lively and wholesome.
[Related: How to Become an Olympia-Level Bodybuilder]
Exercise 1
Exercise 2
The Science Behind Excessive-Quantity Coaching
Ample units and reps are essential for muscle development, however how a lot is most optimum? It’s nonetheless a thriller. The most recent analysis reveals muscle positive aspects proceed even past 40 weekly units per muscle, albeit slower. (1)
A 2019 research printed within the Journal of Energy and Conditioning Analysis discovered that increased coaching volumes result in extra muscle positive aspects when overtraining is averted. (2) As an elite bodybuilder, Sommerfeld is conscious he wants stability:
“Step one is being extremely overtrained. Then, tremendous drained and torpid. The final step is when the physique begins working towards me,” Sommerfeld defined.
Low-Carb Weight-reduction plan
Minimizing carbs is a elementary a part of making ready for a bodybuilding competitors. It’s believed to set off mechanisms that launch fats and water. Two of Sommerfeld’s meals encompass:
Consuming ample carbs round coaching is essential for efficiency and restoration. “It’s going to harm, it’s going to be ugly, however that’s what we have to do,” Sommerfeld shared.
Compound Lifts vs. Machines
Sommerfeld incorporates squats, rows, and deadlifts, all of that are compound lifts, to assist him burn extra energy, however prefers the precision of coaching on machines.
“From a hypertrophy standpoint, I wouldn’t advocate barbell rows,” Sommerfeld stated. “Machines assist you to goal particular muscle fibers extra effectively.”
Pulldown Method
Sommerfeld included cable unilateral pulldowns, which concerned half-kneeling orthogonally to the machine and reaching crossbody for a better stretch and deeper contractions.
Restoration & Changes
Sommerfeld’s relaxation days function therapeutic massage remedy and prolonged sleep. “I don’t know the way lengthy I can do it,” Sommerfeld confessed. “If I get sick, I pull again, however there’s no time left. We have to push.”
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Featured picture: @mikethebadass on Instagram