Classic Physique bodybuilder Mike Sommerfeld returned from an eighth-place rank at the 2023 Olympia to the runner-up spot at the 2024 Olympia.” He vies to dominate the 2025 Arnold Classic Physique contest from Feb. 28 through March 1, 2025, in Columbus, OH. Sommerfeld divulged his grueling two-a-day training routine in mid-February while following a strict low-carb diet.
Double Sessions & High Volume Benefits
The routine is absolutely perfect,” Sommerfeld summarized. His training schedule is as follows:
- Two daily workouts
- Back and chest in the morning
- Shoulders and arms in the evening
- Extremely high volume
- 120 working sets in three days.
- Cardio twice daily
- Multiple daily cardio sessions and compound lifts burn more calories.
I’m excited to see when my body tells me to stop.
—Mike Sommerfeld
Two-a-day workouts increase training frequency while managing fatigue. Champion powerlifter Stan Efferding suggests twice-daily workouts as a way to be more active and healthy.
[Related: How to Become an Olympia-Level Bodybuilder]
Workout 1
- Cable lat pullover
- Dumbbell reverse flye
- Smith machine bent-over row
- Single-arm lat pulldown
- Machine chest press
Workout 2
- Cable upright row
- Lying cable lateral raise
- Cable crossover triceps extension
- Barbell curl
The Science Behind High-Volume Training
Adequate sets and reps are important for muscle growth, but how much is most optimal? It’s still a mystery. The latest research shows muscle gains continue even beyond 40 weekly sets per muscle, albeit slower. (1)
A 2019 study published in the Journal of Strength and Conditioning Research found that higher training volumes lead to more muscle gains when overtraining is avoided. (2) As an elite bodybuilder, Sommerfeld is aware he needs balance:
“The first step is being highly overtrained. Then, super tired and lethargic. The last step is when the body starts working against me,” Sommerfeld explained.
Low-Carb Dieting
Minimizing carbs is a fundamental part of preparing for a bodybuilding competition. It’s believed to trigger mechanisms that release fat and water. Two of Sommerfeld’s meals consist of:
- 200 grams of tilapia with salt and pepper pre-workout
- Chicken, veggies, and rice post-workout
Consuming adequate carbs around training is key for performance and recovery. “It’s going to hurt, it’s going to be ugly, but that’s what we need to do,” Sommerfeld shared.
Compound Lifts vs. Machines
Sommerfeld incorporates squats, rows, and deadlifts, all of which are compound lifts, to help him burn more calories, but prefers the precision of training on machines.
“From a hypertrophy standpoint, I wouldn’t recommend barbell rows,” Sommerfeld said. “Machines allow you to target specific muscle fibers more efficiently.”
Pulldown Technique
Sommerfeld included cable unilateral pulldowns, which involved half-kneeling orthogonally to the machine and reaching crossbody for a greater stretch and deeper contractions.
Recovery & Adjustments
Sommerfeld’s rest days feature massage therapy and extended sleep. “I don’t know how long I can do it,” Sommerfeld confessed. “If I get sick, I pull back, but there’s no time left. We need to push.”
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Featured image: @mikethebadass on Instagram
