INFS

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Training Twice A Day - Suggested or Not?

Exercise Science
We often hear actors or sometimes pro-bodybuilders talking about how they have been training twice a day to achieve their goals.

So, does dividing training twice a day give us an edge vis-à-vis training once a day? Research on untrained (beginners) and trained individuals (training history of +5 years)  suggests that there is no significant difference in terms of hypertrophy, strength, or muscle activation when it comes to training once a day or having multiple sessions per day. [1] [2] However, there is one study that shows that dividing the training volume into two sessions can lead to greater neuromuscular adaptation [3]. It is similar to getting better at a skill. Takeaway - There is no significant benefit of dividing your weight training session into two parts, unless it helps you manage time better. But if you are someone who is an advanced level powerlifter or maybe a cross fit athlete, where skills have a huge role to play in your performance, then you may explore breaking down your volume into two parts. Reference:    [1] Hartman, M. J., Clark, B., Bemben, D. A., Kilgore, J. L., & Bemben, M. G. (2007). Comparisons between twice-daily and once-daily training sessions in male weight lifters. International journal of sports physiology and performance, 2(2), 159-169. [2] Hansen, A. K., Fischer, C., Plomgaard, P., Andersen, J. L., Saltin, B., & Pedersen, B. K. (2005). Skeletal muscle adaptation: training twice every second day versus training once daily. Scandinavian Journal of Medicine & Science in Sports, 15(1), 65-66. [3] Häkkinen, K., & Kallinen, M. (1994). Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes. Electromyography and clinical neurophysiology, 34(2), 117-124.
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