Working out for 3 hours

[YoyoZnz]

Hi all

I have been doing 4 day weekly trainings. 2 days upper body, 2 days lower body split.

I'm finding I am adding more and more to my upper body day (as there is so much to do) and the workout has now become 3 hours as I do shoulder, chest, biceps, triceps and Abs.

This is bad? It takes me about 1.5-2 hours to do my arms, chest, shoulders and another hour to do my abs. I do rest 2-4 minutes between sets.

Just heard you should not train more than 90 mins per workout but can't split my workout to more days as I have other commitments.

Thanks in advance

[health4life24]

Workout time is irrelevant in the grand scheme of things. What matter is if you’re doing the right amount of volume that you need to see results.

I’ve worked out for 2-2.5 hrs before. But that’s because that’s how long it took me, not because I was trying to.

Simply working out for that long for the sake of working out that long is pointless. What I mean is don’t train for 3 hrs just for the sake of saying you do.

If your workouts last that long and you don’t mind, have the time and see results well then do your thing.

Doesn’t matter what anyone else does.

[Hutrapper]

^ that said, what does your program look like OP?

[backinthegymbro]

Workout time is irrelevant in the grand scheme of things.

I disagree. I definitely get a better pump and better results if i only take 1 minute breaks max in between sets and therefore spend less time in the gym.
If you wait 5 minutes between each set and let the muscles recover, you're not breaking down new muscle fibers.
The dudes i see in the gym who take huge breaks all look terrible.

[WolfRose7]

I disagree. I definitely get a better pump and better results if i only take 1 minute breaks max in between sets and therefore spend less time in the gym.
If you wait 5 minutes between each set and let the muscles recover, you're not breaking down new muscle fibers.
The dudes i see in the gym who take huge breaks all look terrible.

all of this incorrect and unfounded in actual data though.

Try reading Erik Helms instead of outdated sources

[TAWS6]

You are either very strong or doing tons of junk volume. Lets see the program and how much weight you are moving.

[TopHeavyMirin]

3 hours seems excessive. what is your program?

[jademonkey]

What about back?? :'(
If I tried to do an exhaustive (like hit everything directly) upper workout it would easily take 3 hours. That's why I split back from chest and shoulders.
Occasionally when my schedule is messed up I'll do upper all together. Those days, I pick and choose. Don't hit everything every time.

[GrouchyUSMC]

Damn, if I was in the gym for that long I'd need to pack a lunch. You are probably doing a lot of unnecessary movements at this stage of the game which is why it's taking so long and, in many cases, is going to be counterproductive towards your goals. Post up your training week.

[backinthegymbro]

all of this incorrect and unfounded in actual data though.

Try reading Erik Helms instead of outdated sources

And why is it incorrect? If timing didn't matter, then why would people even do supersets?
If the only thing matters is good form and how heavy you can lift, then everyone would take a huge break just to fully recover so they can lift heavier, i imagine...

I think Arnold knows bodybuilding despite him not having written the book recently. But in the end to each their own.
If you can get great results even if you take 10 minute breaks in between sets for example, then you gotta stick to what works for you. Every body is different and everyone's body respond to different work outs.

[Oleg1975K]

Hi all

I have been doing 4 day weekly trainings. 2 days upper body, 2 days lower body split.

I'm finding I am adding more and more to my upper body day (as there is so much to do) and the workout has now become 3 hours as I do shoulder, chest, biceps, triceps and Abs.

This is bad? It takes me about 1.5-2 hours to do my arms, chest, shoulders and another hour to do my abs. I do rest 2-4 minutes between sets.

Just heard you should not train more than 90 mins per workout but can't split my workout to more days as I have other commitments.

Thanks in advance

Why do you masturbate the Abs muscle group for an entire hour? If you want cubes, just lower your fat component with a diet.

[HeMB]

Why do you masturbate the Abs muscle group for an entire hour? If you want cubes, just lower your fat component with a diet.

LMAO

p.s. you must be russian based on the acc name?

[jademonkey]

And why is it incorrect? If timing didn't matter, then why would people even do supersets?
If the only thing matters is good form and how heavy you can lift, then everyone would take a huge break just to fully recover so they can lift heavier, i imagine...

I think Arnold knows bodybuilding despite him not having written the book recently. But in the end to each their own.
If you can get great results even if you take 10 minute breaks in between sets for example, then you gotta stick to what works for you. Every body is different and everyone's body respond to different work outs.

Diminishing returns and limited gym time.
Most people don't have 5 hours to spend in the gym waiting 10 minutes after every set. Say after 75 seconds you are 70% recovered, after 3 minutes you are 94% recovered, and after 10 minutes you are 98% recovered (just example of asymptotic recovery). It would make sense to double the gym time to go from 70% to 94% intensity on subsequent sets, but might not make sense to again triple gym time to get a few percent closer to fully recovered.

[WolfRose7]

And why is it incorrect? If timing didn't matter, then why would people even do supersets?
If the only thing matters is good form and how heavy you can lift, then everyone would take a huge break just to fully recover so they can lift heavier, i imagine...

I think Arnold knows bodybuilding despite him not having written the book recently. But in the end to each their own.
If you can get great results even if you take 10 minute breaks in between sets for example, then you gotta stick to what works for you. Every body is different and everyone's body respond to different work outs.

It comes down to time efficiency and how much volume you can fit in with longer rest.

But longer rests are pretty well backed up to be better for both strength and size outcomes across all experience levels and persons.

Myo reps are a weird little exception that also work well, but possibly only as part of a program, not by themselves

Arnold will always have achieved what he achieved and be respected forever. But he probably wasn't even a good source to follow back in his day for various reasons. Let alone now the exercise science world has moved on.

For some reason people seem to insist anyone whose been at the top must have got everything right.

[Oleg1975K]

LMAO

p.s. you must be russian based on the acc name?

Yes I am Russian. How did you guess? )))

[HeMB]

Yes I am Russian. How did you guess? )))

because Oleg is a Russian name

[backinthegymbro]

But longer rests are pretty well backed up to be better for both strength and size outcomes across all experience levels and persons.
For some reason people seem to insist anyone whose been at the top must have got everything right.

I know longer rest is better for strength, i just didn't think it's better for muscle growth.
I can't imagine getting any pump with such long breaks between sets.

That said, it's only logical people believe bodybuilding advice from arguably the best bodybuilder ever.
Doesn't mean everything Arnold says is 100% perfect, but i believe he knows what he's talking about.
Regardless, as i said before, experiment with your own body and do what brings you the best results.

[905letters]

I know longer rest is better for strength, i just didn't think it's better for muscle growth.
I can't imagine getting any pump with such long breaks between sets.

That said, it's only logical people believe bodybuilding advice from arguably the best bodybuilder ever.
Doesn't mean everything Arnold says is 100% perfect, but i believe he knows what he's talking about.
Regardless, as i said before, experiment with your own body and do what brings you the best results.

I hope you know the "pump" has no correlation to muscle growth, there's been many studies on this. And according to a meta analysis around 2 minutes is an optimal time, however the longer the better, but you don't want to be spending too much time in the gym...

[Oleg1975K]

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[DCSpartan]

An hour for abs lmao.

[YoyoZnz]

Thanks for all the replies guys! This is my workout routine. Someone said to me I am over training...what are your thoughts?

Monday and Thursdays

12 x 9kg weighted pull ups
12 x 9kg weighted hammer pull ups
12x 9kg weighted chin ups

3 sets of 12 butterfly curls
3 sets of 8-6 concentration curls
3 sets of 12 single hand overhead tricep extension (12 each arm)
3 sets of 12 bench press
3 sets of 12 reverse fly
3 sets of 8-6 spider curls
3 sets of 8-6 incline dumbbell curls

5x pull ups
5x hammer pull ups
5x chin ups

3x 1.5 minute straight planks
3x 1 minute side planks (each side)
3 sets of 20 5kg weight sit ups
160 bicycle crunches
80 weighted side bends

Tuesday and Fridays
3x 2-3.5min 10kg weighted wall sits
3x 4min 10kg calf raise holds
3 set of 15 10kg calf raises
3 sets of 1 minute side planks leg lift (each side)
3 sets of 12 squats
4 sets of 15 quad extensions
3 sets of 12 10kg weighted jumps
3 sets of 100 10 kg weighted jump rope

Saturday - 2 hours badminton
Sunday - 1 hour basketball

[OldFartTom]

Less = More

[dazitmayn]

Thanks for all the replies guys! This is my workout routine. Someone said to me I am over training...what are your thoughts?

Monday and Thursdays

12 x 9kg weighted pull ups
12 x 9kg weighted hammer pull ups
12x 9kg weighted chin ups

3 sets of 12 butterfly curls
3 sets of 8-6 concentration curls
3 sets of 12 single hand overhead tricep extension (12 each arm)
3 sets of 12 bench press
3 sets of 12 reverse fly
3 sets of 8-6 spider curls
3 sets of 8-6 incline dumbbell curls

5x pull ups
5x hammer pull ups
5x chin ups

3x 1.5 minute straight planks
3x 1 minute side planks (each side)
3 sets of 20 5kg weight sit ups
160 bicycle crunches
80 weighted side bends

Tuesday and Fridays
3x 2-3.5min 10kg weighted wall sits
3x 4min 10kg calf raise holds
3 set of 15 10kg calf raises
3 sets of 1 minute side planks leg lift (each side)
3 sets of 12 squats
4 sets of 15 quad extensions
3 sets of 12 10kg weighted jumps
3 sets of 100 10 kg weighted jump rope

Saturday - 2 hours badminton
Sunday - 1 hour basketball

a lot of unnecessary garbage including your 4 different types of curls. you don't need to do every single variation under the sun and it's probably if anything detrimental.