Is it healthy for me to do an hour and a half upper body workout in the a.m. and then the same workout in p.m?

Question

i am 16 years old and have been lifting wieghts for about 6 months steadily. i am trying to get ready for football and as the season gets closer i am trying to get stronger faster. i want to lift upper body twice a day, once in the morning and then once when i go to the school weight room around 4 o'clock. then the next day i wanted to do the same thing only except with my lower body. i was plannin on doin this 6 times a week alternatin days of lower and upper body. i read things that say you need to give your mucles enough time to recover and i was wondering if about 8 hours is enough time. i was also planning on buying whey protein to help bulk up.

Answer 1

After a workout your muscle sets need 48 hours of rest. Professional builders exercise one set top one day bottom the next day. Giving your muscles time to heal and build is just as important as the work out.

Answer 2

This isn't the smartest way to do what you want to do. First of all if you lift for more than an hour at one time you are not training your body anymore you are detraining. You will see an increse doing this type of work out for a short period of time and then a sudden and steady drop. Work out for an hour tops, and just to let you know it's completely scientific how to get stronger. If you start now you will be ok for football. You need to do 6-8 weeks of hypertrophy and then 6-8 weeks of power and strength. If you have already been doing hypertrophy then get to the power phase. A great place to get these types of workouts for free is from eas.com use 60-70 percent in the hypertrophy stages and 70-85 percent in the power and strength. Oh an protein is a must, eating an extra one to two meals a day is also essential.

Answer 3

Two immediate concerns! Age and experience. This is coming from a certified BFS trainer. Do not over work the body unless you have the metabolism, genetics and knowledge. So be careful please. I believe that a new lifter such as yourself should work out a max of 4 days a week including the weekend until you have developed a a stronger base. A good plan will be Mon.Tues, Thurs,Fri. The day in between could be used as a speed or cardio day. Speed training should be explosive and short (stairs, 60-20 yd sprints, running both up and down hill, jumping 1 and 2 legs) The key is what you do during those 4 days. lifting for football as well as most sports requires working the muscles from the ground up. Squats and cleans are as critical as your football pads for the game. Any lift that requires many large muscles and is performed on two feet should be the focus for speed and explosion. When using these large muscles, rest is needed. Do not perform these "core lifts" on back to back days. Don't forget about the mid body (back and abs) these are also an essential. Try an upper-body day followed by a lower body day to a break day and repeat. 8 hours is enough time to recover as long as you are eating well, drinking plenty of water and getting good sleep. Just break the workout up --example: bench, incline, triceps extensions in the morning and do biceps back and shoulders using bum-bells in the afternoon/ evening. I terms of supplements I recommend a higher concentration of carbs along with your protein because if you plan to work out twice a day you will really need the fuel from the carbs. Muscle is made from strands of protein so amino's and other protein supplements are alright, but carbs take the cake on this one. Since I'm on the diet kick, lets do away with soft drinks and fast food and candy because they tend to dehydrate the body quicker and slow down recovery. Remember your nervous system and heart will be the first to react to the training, then the muscle mass will begin to appear. Don't over do it, be patient and increase the weight instead of the workouts and focus on the core lifts--bench, incline, squat and cleans. Good luck on the season!

Answer 4

At 16 you need to be more on a set plan talk to your coach and if your school has one an athletic trainer they can put you on something. I used the bigger faster stronger program in HS and made my way to college with it. Its a great program that builds you quickly while keeping you athletic. As for 8 hours being enough rest no way my usual program had squat monday, bench and chest/tricep tuesday, wed. cardio no weights, back and bicep thursday and then powerclean on friday i also did sprinting and plyometrics, trust me going to one workout a day or splitting the days body part up is the way to go, don't do the same thing twice you're only wearing them out

Answer 5

No it isn't healthy to do that. You will always be tearing your muscles down. You need to do a hard-core upper or lower body workout every other day. Doing cardio workouts is ok every day though. You can work out your abs twice a day or as much as you want.

Answer 6

No, 8 hours is not enough time for your muscles to recover.

Why don't you try doing your upper body in the morning, and your lower body in the afternoon/evening. Then do the sam every day.
This way your muscles will have a day to recover.

I hope it goes well, and good luck.

Answer 7

u should never do the same muscle twice in a short period.

ur body wont know when to repair the ripped tissue.
U could do chest, arms, shoulders,
then pm, core strength, neck, etc.

then next day lower body exercises, and speed some cardio.

A bit of cardio floods the body with oxygen etc

Answer 8

Yes, I used to have a similar work out routine. Take in lots of protein and you will bulk up quick. Dont forget the cardio though.

You should have a whole day of that at least 2x a week same routine.

Answer 9

NOOOOOOOOOOOOOO!! DON'T DO IT!! the body requires 24 hours to recover from the tearing down of muscle tissue. so you can do body building one day and do say running the next and then go back to body building( and don't forget to stretch before and after work out to release all the lactic acid) , but please don't mess with you muscles at such a young age. i coached girls , and i always recommended that they take a day off. by the way wheat germ helps to with the bulk!

Answer 10

Follow the advice of your coach. My opinion, no don't work same muscles on the same day. Recover time in needed, 2 days or even three depending on the intensity of your workouts.