Is it okay to do strength training twice a day?

Of course it works, but this matter is never a question of "can it", but a question of "whether you are suitable and can you arrange it". Tossing around is not as efficient as practicing honestly every day.

When my amateur bodybuilding friends were preparing for competitions, they would train twice a day three days a week. At 7 a.m., I would go to the gym and work on the weak posterior shoulder and upper chest muscles for 40 minutes. There would be no heavy weights, but the control group would focus on finding strength. At 6 p.m., I would practice the main event of the day, which was either compound movements of the legs or heavy weight pulls on the back. After the three-month preparation period, most of the previous shoulder slipping problem had been directly improved, and the three-dimensional sense of the shoulders when on stage was more than one degree stronger than the previous year.

But I have seen many ordinary enthusiasts follow the trend and fall into the trap. Last month, there was a guy in the gym who had just been practicing for half a year. He learned from the training plans of professional players online. He worked overtime every day and slept less than six hours a day. He also made time to practice twice a day. He just finished lifting heavy weights on his legs in the morning and practiced isolation movements of the legs in the afternoon. On the third day, his knees hurt so much that he couldn't go downstairs. He went to the hospital to check for synovial effusion. He took a break for almost a month before he dared to touch the equipment.

In fact, there has always been controversy over this matter in the fitness circle. Essentially, the two sides are not talking about the same group of people at all. If you have more than 1 year of systematic training experience, have all the action patterns stable and will not use force randomly, and can usually ensure at least 7.5 hours of sleep a day, and keep up with the protein and calories, you just want to overcome the strength bottleneck or make up for the shortcomings of weak muscle groups. The efficiency of practicing twice a day is much higher than practicing for two hours at a time. After all, the concentration of muscles is only 40 to 50 minutes. If you practice for too long once, the second half is all about paddling. If you split it into two times, you can concentrate on finding the feeling of strength each time.

If you are just starting out, or you are busy at work, don’t sleep enough, and have a hard time eating, and you just want to practice to be healthier and lose weight, there is really no need to join in the fun. Ensuring effective training about 4 times a week is much better than squeezing in two inefficient trainings. Don’t do it by then. If your strength does not increase, you will damage your joints and lose your immunity. It is not worth the gain.

If you really want to try it, don’t arrange it randomly. At least 4 hours should separate the two training sessions. Don’t go back to the gym after a two-hour break. It’s best to arrange heavy-weight compound movements at one time and small-weight isolated or weak parts at another time. Don’t do this every day. 2-3 days a week is enough, and the rest of the time should be rested. After all, muscles grow during rest and cannot be polished by grinding in the gym. To be honest, most people who ask this question have not even persisted in stable training three times a week for half a year. It is better to lay a solid foundation first and then think about these advanced gameplay.