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3. 1. Train the chest for two days only in a week
As you exercise, your body muscles get damaged and that’s why you feel
soreness. For beginners, the soreness is experienced for longer hours but
professional bodybuilders only feel it for around 48 hours. The normal
recovery period is between 48 to 72 hours post workouts. If you take too long
before you undertake another chest training session, the idea becomes
ineffective. Consider training the chest 72 hours after every session. You
know you are training poorly if you can’t recover in 72 hours after a workout.
There is no doubt that bench pressing, two times in a week and for quality
reps, is far much better than a two hour’s training once in a week.
4. 2. A Hardcore Day and a Tempo Day
The best thing about training twice a day is that you don’t have to
overburden your muscles with monstrous weights while training.
What you do is focus on lifting heavy but for fewer repetitions on
the first day; and then apply lighter weights on the second day but
take more time under tension. The two workout techniques have
similar intensities only that they hit different perspectives. When
lifting with tempo, lighter weights are used meaning that the lift is
slowed down and controlled in all dimensions. Tempo is denoted in
3 figures like 2:0:1 which means 2 seconds of lowering the load, zero
rest at the bottom, and one second of the explosion. It is important
to integrate accessory muscles to the major muscles so that training
becomes short and intense.