okay so i weigh about 160-165 5'9 and im 13 and in 8th going to play freshman football in may. Bench press is a big problem cuz i think i can only do 115 so i want to not only get stronger in my bench press but all in squats,hang clean ect. i do a weight lifting program and i was wondering if it would be a good idea to work out like bench press,hang clean,and all that stuff in the morning in my garage and also do weight training that same day around 5:15pm? (i would wake up around 6:30 to work out in the morning in my house cuz i have a bench press in my garage and i have school at around 8 so what should i do i play online i need to get STRONG!!!!!!!!!!
theres no point in doing two weight sessions in a day hitting the same muscle group...it would lead quickly to overtraining and you dont want that. Be patient and progress will come. Remember that you need to overload your muscles at each training session, you need it to be intense to shock your system and you need rest to let your body recouperate. Other exercises such as squats and cleans will actually help your bench press in one way or another (they are full body movements) and so will hit muscles that you use during the bench press. So to summerise there is no need to train the same body parts twice a day, in fact it would be detrimental to your performance on the football field, so take it slow, increase the weights gradually and keep a training diary/ log so you can keep track of how much weight your moving. Good luck.
