i workout on mon, wed, thurs and friday
here is my routine
mon and thurs - shoulder, back , triceps and biceps
wed & friday - chest , legs and abs
i usually warm up for 10 mins before i lift weight , and after finishing that i will hit the stationary bicycle and do my cardio for around 20 to 30 mins. i heard that a workout session shouldn't be longer than 45 mins but after i done all this, it usually takes 70 minutes or so. so what your opinion are?
* ps if i am feeling tired today and muscle sore , should i go to the gym?
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07-16-2013, 07:27 PM #1
how long a workout session should be?
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07-16-2013, 07:36 PM #2
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07-16-2013, 07:39 PM #3
- Join Date: May 2013
- Location: District Of Columbia, United States
- Posts: 1,872
- Rep Power: 2019
That 45 minute rule is garbage IMO. You need to get a feel for your body and what it handles best. Some people are better when they go balls to the wall and wreck their workout in 40 minutes. Others prefer to take it slow and workout for 2 hours. In the end it comes down to being on a good program with good periodization. If you are actually lifting for more than 2 hours, you might want to take a look at your program though as it shouldn't take THAT long.
Focus - the key?
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07-16-2013, 07:46 PM #4
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07-16-2013, 07:50 PM #5
http://youtu.be/zYehAtlDo50
This guy should help you OP. he's a former strongman. Check out the rest of his channel, he has pretty good information.++ Positive Crew ++
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07-16-2013, 07:52 PM #6
Also for your "sore" question, he also has this video: http://youtu.be/elCSLWBrYhc
++ Positive Crew ++
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07-16-2013, 07:53 PM #7
Sheiko prep cycles can take a long time to complete, but if you're doing Bodybuilding routines, probably not exceedingly long.
Your 1 hr and 10 minutes sounds OK. How does it feel?Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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07-16-2013, 08:02 PM #8
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07-16-2013, 08:03 PM #9
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07-16-2013, 08:18 PM #10
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07-16-2013, 08:20 PM #11Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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07-16-2013, 09:20 PM #12
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07-16-2013, 09:30 PM #13
If you're a beginner, just follow a proven program(stickys on workout programs forum) and take as long as you need to finish it.
Once you're past this stage and doing your own thing then workout for as long as you want while keeping the intensity high enough, by then you should have enough experience to tell anyway.
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07-16-2013, 10:13 PM #14
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07-16-2013, 10:16 PM #15
Until your output suffers, firstly, or until you hit the volume that your programming is aiming for.
August 2023:
BW: 194
B: 315 x 3, 225 x 14 (PR: 335)
S: 315 x 2, 225 x 18 (PR's)
DL: 405 x 1 (PR); Trap Bar DL: 405 x 1
OHP: 185 x 3 (PR), 135 x 16
Chins: 22(PR) Pushups: 83 (PR: 101)
1 Mile: 6:45 (PR: 5:52)
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07-17-2013, 04:11 AM #16
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07-17-2013, 04:47 AM #17
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07-17-2013, 04:59 AM #18
As long as your total sets and rests adds up to, which will usually be 2 hours max. If it's any longer chances are your rest times are either too long meaning your fitness levels aren't where they should be, or, you're simply doing too much volume in one workout.
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07-17-2013, 05:51 AM #19
You can do a ton of volume without it being too much. Again, I mention High Volume Russian Training.
Bench (raw): 325 lbs. X 1
Incline Bench Press (raw): 225 lbs. X 8
Squat (single ply): 355 lbs. X 3
Deadlift (single ply): 441 lbs. X 1
Powerlifting Total (single ply): 1116 lbs.
Barbell Curl: 140 lbs. X 1
Standing Military Press: 190 lbs. X 1
Weighted Dips: BW + 110 lbs. X 3
Weighted Pullups: BW + 90 lbs. X 1
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07-17-2013, 08:01 AM #20
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07-17-2013, 08:04 AM #21
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07-17-2013, 09:11 AM #22
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07-17-2013, 09:17 AM #23
- Join Date: Aug 2006
- Location: Indiana, United States
- Age: 50
- Posts: 6,638
- Rep Power: 1666
I'm trying to get my 15 year old son involved in weight training, but he says I work out too slow (as does my brother, my wife, and the list goes on). I don't know what it is, whether I like to talk too much between sets, or I'm just getting old, but it took me close to 2 hours sunday to hit squats, bench, and shoulder presses. That's almost 2 hours for 9 working sets of activity (excluding the warm up sets and mental battles taking place in my head prior to the lifts). I've always been a slow roller, and it hasn't seemed to impair my lifts. In fact, working too fast would be more detrimental as you will short change yourself on the working sets (lose some reps due to fatigue/lactic acid).
At the end of the day, it comes down to what most people have already said in here: find what works best for you and go with it."For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord." Romans 8:38,39
"You've got more definition than a dictionary." -me
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