Thanks, your articles are inspiring. I find it a great motivator, and it also forces me to complete proper rests between sets. It is totally customizable. My workouts take at least an hour, because I put in a lot of stretching that has helped with back pain and arthritis in my lower back. I followed this routine when I was in high-school many moons ago and it did in fact help me to push past some of my strength plateaus. The thing that always stuck with me though was that shorter workouts were better for natural lifters to avoid CNS stress, excess cortisol, and eventually a temporary reduction in free testosterone.
The juicers of course can work out all day and night because they have a backup supply of test. The barbell during a deadlift should not come anywhere near your shoulders. Hey jay, I was wondering, you said that you always have to progress your workout to get results and gain weight…. Ugh, beginning days of the gym were the basis of an awful relationship with weights and food. Not so.
Squats, for instance, allowing me ample time to recover just so my performance on the next set has increased. Getting some nice quads developing too. Lovely article jay!!
Fortunately I have been quick to realise my faults especially after I started reading , and your website and your well balanced and precise articles have actually helped me to clear a lott of doubts I had. When I look at u descibe your life all I can say is deja vu bro!! Its exactly what ive been through so far and would have gone through in the future too if not for reading your work here. But, what about time between sets and time between exercises moving from bench press to shoulder raises for example.
Read this one. In other words, three of my workouts are up to 20 minutes each, and the other two are minutes each. This adds up to no more than 90 minutes total a week. Am I correct in thinking that this should be below the overtraining threshold? Details here. I get to the Y and start warming up.
Then hit 22 sets with zero rest. Take a day off then hit biceps and triceps but only 18 sets. I warm up by doing two sets of barbell the bar 40 and then 20 reps. Then two sets of one arm pushdowns before I jump in. Blood is totally pumped up by then. Quicker I get out of the gym the less likely I will punch someone……. Works for me.
I wanted to know the answer to this question not necessarily because i wanted to no the specific amount of time, but the maximum amount of time a workout out session should be.
Is it okay if I train for around hours while training 3 muscle groups in one day? For example, on Mondays I make sure to hit chest first, and I spend a good 1.
Two things attracted me:. Full body multijoint exercises squat, bench OH press, barbell row, deadlift ; That the full workout would take only 45 minutes. Not surprisingly, the weight increases steeply, requiring more rest between sets and extending the workout time. Been on the program using the same basic lifts and have made steady progress on my weights squatting, deadlifting and row more than my bodyweight for reps—weak upper body limiting gains on bench and OH press, but that will come.
What will screw you is going to failure on every single set on every single exercise, not eating enough protein and other nutrients, stress and other BS in your life, and not resting enough. Do you have any recommendations for how I might go about estimating how long my training sessions might take under ideal situations which i would then pad to allow for wiggle room? I appreciate any advice you may have. If it helps, my program consists of 4 days of lifting, each with one core exercise one of the big four and a main accessory lift, followed by smaller accessories.
The main lifts and accessories only have 3 working sets and back off sets auto-regulated. The smaller accessories will be in the x range. Each session will end with minutes this may increase if i find i have the extra time later into the school year of conditioning rowing, cycling, kettlebell swings, or walking lunges. I still need to incorporate a bit of core work, but do you think this can be done in around and hour to an hour-and-a-half? A typical intelligently designed workout can take anywhere from minutes depends on the specifics.
The only way to know for sure would be to get in the gym for one workout and see how long it takes. I was afraid you were going to say that, though I was beginning to come to that conclusion on my own too. You a true pro bro, I never met any bodybuilding website that dedicates so much time answering questions.
U the man. What if it is under 30 minutes? I am doing your beginner program and sometimes if I am not having to wait and I can just jump from exercise to exercise I can get everything done in about 25 minutes. I always feel bad after this like I had done something wrong and need to change something up. Rest more? Make it more difficult with the weights? Just carry on as is? Yup, carry on as is and focus on progressing. Essentially, spreading the three-day split over six days with the same time spent in the gym at the end of the week.
The reason I ask is because i I like working out, it make sme feel good, ii while I get a good workout in a hour, I tend to crash a bit toward the end, probably sacraficing form, and iii shorter workouts are a bit more of an incentive to exercise, being shorter and whatnot. Any thoughts on this would be appreciated. Thank you for this. I do at least 90 minutes of weighs 3x per week, sometimes more. I use to worry that I was over training but after reading your article, I feel very relieved.
For me — I can get through my workout between 1. Its great to see an article that seems down to Earth and common sense and definitely supports what I have seen. Thank you for giving me some confidence in my new format 3 months now on full body and its been working great.
You are quite welcome. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here.
So, tell me. What specifically are we talking about here? Total time spent inside the gym? Time spent doing actual work sets? Time spent doing warm-up sets? Time spent resting between sets? Time spent doing pre workout mobility stuff? Time spent foam rolling? Time spent spotting the person who asked me for a spot… 3 sets in a row? Time spent searching my phone for the perfect song before my next set? Time spent unloading the weights the a-hole before me left on the bar?
Time spent waiting for someone to finish using what I need to use? Time spent searching for the other dumbbell? Time spent trying to figure out if the random towel on the bench I want to use is there because someone is using it and just walked away for a second, or if the owner of that towel left the gym about 6 hours ago? I hope you get my point, because I can keep going. I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn't customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss.
If you do one strength-training session per week, try to set aside 60 to 90 minutes for it, says certified personal trainer Nicole Thompson, CPT. That amount of time will help you to hit everything you need. The key, researchers say, is to get pack the minimum weekly requirements into one longer strength session.
In the review, experts suggest working each major muscle group for 2 to 4 sets — 2 to 3 times per week. That equals 4 to 12 sets focusing on your legs, 4 to 12 for your back, etc. Tip: Shoot for 4 sets per muscle group. Doing 12 per group will make your workout a marathon session and probably involve a lot of fatigue and improper form, especially for beginners. To get everything in during one time-efficient session, prioritize exercises like squat variations , dumbbell deadlifts and push-ups that work multiple muscles at once.
They'll help you check several muscle-group boxes per set. Those who lift two or three times per week can cut their sessions down to 45 to 60 minutes, Thompson says. This should give you plenty of time to hammer a few different muscle groups during each session. For example, day one could include upper-body moves such as chest presses, lat pulldowns, overhead presses and planks, she says.
Day two could include lower-body exercises like lunges , squats , glute bridges , deadlifts and calf raises. Or, if you work out three days per week, you could divide your upper-body workouts into pushing pressing weight away from your body and pulling pulling weight toward your body movements, Powell says.
With this exercise frequency, focusing on compound movements, which work multiple muscle groups at once, is the most time-efficient way to go. The ACSM recommends doing 8 to 10 compound exercises per workout.
For each exercise, consider 2 to 3 sets of 8 to 12 reps a good starting place. You can also save some time in the gym by doing exercises that work non-competing muscle groups back to back, aka a superset , Shaw says. For example, perform a set of squats immediately followed by a set of rows. If you aren't comfortable creating your own training program or if you'd like to discuss your goals and how to achieve them with someone more experienced, Rilinger recommends working with a professional trainer.
Conversely, "Uneducated trainers will show you creative moves that seem fun and innovative that do very little to change your body. In addition to mastering the basics, Scantlebury said to show up each day with a positive attitude. You May Also Like. Under Armour. Product Reviews. Now You Know. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. Customize Select the topics that interest you:.
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