can i work out with weights twice in one day?

[ThatVikRinA22]

if i do weight training on a morning can i safely do more weights later on the same day? or do a body pump class and weights on the same day without doing any damage and giving my muscles time to recover?

i know i cant lift weights everyday if i want to build muscle - i understand now how you have to leave a day of rest in between - but wondered if i could do 2 workouts on the same day then rest?
cheers!

God I feel exhausted just reading your post.

Sorry, it's me again. I know some people who do two workouts in one day, but they do body part workouts, so in the morning they might work there legs, in the evening they would do there chest, and then the following day they would rest completely. What you are suggesting you do is two full body workouts in the same day which is probably best avoided.

I really think you are underestimating how important the rest is. When you lift weights your muscles breakdown and afterwards they rebuild with extra fibres in order to be able to cope with the expected workout. By continuing to train and not having 48 hours rest then you are just going to keep breaking the muscle down and you will end up making it weaker as it will not have the time to rebuild and grow.

I saw on your other thread the machine that you have to do the test on and read through it. It sounds like you are doing all the right exercises to develop the right muscles, especially the seated row, make sure you are doing it with proper form so your back is straight as it will be in the test (I'm sure you are!)

You know you have made huge gains in strength with regard to the push test over the last couple of months, you now need to trust in your training that you can achieve the same with the pull.

Do you follow the same routine on every workout?

yes LG, i have been following the same routine more or less - depending on if i can get on the stuff i need!

and please done apologise - you have been an absolute gem and mine of information! thanks so much. i am open to any suggestions!

Try mixing your routine up a bit so you don't do the things in the same order as your body can get used to the same routine so it doesn't have to work so hard. You could also try having two different workouts which you alternate, each workout can still work the same muscles but just using different exercises. For example at the moment I alternate between

A:barbell romanian deadlift and bent-over row, single leg squats, lat pulldown, back extensions, YTWL's, ab crunch, prone jack-knife and
B: one armed dumbbell snatch, single leg romanian deadlift, barbell bent over row, single arm overhead squat, bench press, plank, woodchop.

Just remember, last time you only missed by a kg, ONE and you have been training since then and you WILL have made gains, IF YOU REST!!!

Three weight sessions a week, do your running on your off days and have one day off where you do nothing, or just go for a walk or something. If you start overdoing it you are more likely to run yourself down, feel more tired, become ill etc which obviously will not help.

Are you using the protein powder straight after your workouts and your runs?

i am - i have a protein shake straight after. (that holland and barrat vamilla one is quite yummy!)

i had a run tonight and resisted the urge to pull any weights! i will do the body pump class tomorrow night, then might do some bicep curls when i get home.

thurs ill do a run or just work on cardio training

fri i will do weights again. then ill take the weekend off apart from dog walking! think ill do some pyramid training on the seated row - got told about that tonight.

thanks LG. i will mix things up a bit.

vicar - just want to say Good Luck with the next test! It sounds very achievable now!

thankyou! i really really hope so.

when you lift weights you tear the muscle fibers - these muscles then realise they are torn and what you expect them to do. They now need to be able to repair, this takes at leat 24 hours and can be up to 48 hours.

When they are repaired they can be used again and they remeber now that you want them to lift a 40kg weight.

So you must not use weights agian that day or what you will do is not let the muscel fibers repair - then they will not be fully repiared the following day either and possibly not agian when you do your training - therefore it could take longer for you to train your muscels to lift a heavier weight.

so let your muscel fibers reapir and then lift a little heavier to let the muscel know what you want then to do - they will repair and do that for you.

i hoep this makes sense