Should You Break Up Your Routine Into Twice-daily Sessions?

Hartman 2007 Study: Comparison Between Twice-daily and Once-daily Training Sessions in Male Weight Lifters

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

Once Daily (1Day) all exercises performed in 1 session
Twice Daily (2Day) all exercises split into 2 sessions


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Does Splitting Your Workout Up On Different Days Help?

Calder 1994 Study: Comparison of Whole and Split Weight Training Routines in Young Women

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training frequencies:

Whole Body (Whole) 5 sets of 6-12 reps (working out 2x a week)
Split Body (Split) 5 sets of 6-12 reps (working out 4x a week)
* Same Volume


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How Long Does it Take Muscles to Recover From Lifting?

Bishop 2008 Study: Recovery From Training: A Brief Review

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared four different recovery studies:

Sayers (Sayers) 50 max voluntary contractions
Gomez (Gomez) 10-km race and 50 contractions
McLester (McLester) 3 sets of 10 reps to failure (8 exercises)
Jones (Jones) 3 sets of 10 reps to failure (6 exercises)


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Can Strength Training Help Neck Pain?

Andersen 2012 Study: Influence of Frequency and Duration of Strength Training for Effective Management of Neck and Shoulder Pain: a Randomised Controlled Trial

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

1 Weekly Session of 60 min (1WS) 3 sets of 8-20 reps
3 Weekly Sessions of 20 min (3WS) 3 sets of 8-20 reps
9 Weekly Sessions of 7 min (9WS) 3 sets of 8-20 reps


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Is There Much Difference Between Lifting 1 Day a Week and 2 Days a Week?

Hakkinen 1994 Study: Distribution of Strength Training Volume Into One or Two Daily Sessions and Neuromuscular Adaptations in Female Athletes

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

1 Day a Week (1DAY) all lifting on 1 day
2 Days a Week (2DAY) lifting split between 2 days (same total volume)


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Can You Get the Same Results Lifting 1 Day a Week as Compared to 3 Days a Week?

McLester 2000 Study: Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects

Key Takeaways
Use 60-90 sec rest periods instead of 3 min because:

(1) Time – you will spend way less in the gym
(2) Injury – less likely to hurt yourself because you can’t lift as heavy with short rest periods
(3) Results – little difference in strength or size

SUMMARY
This study compared two different training protocols:

1 Day a Week (1DAY) 3 sets of 3-10 reps
3 Days a Week (3DAYS) 1 set of 3-10 reps


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