If you lift for over an hour and a half to two hours does this hurt muscle growth????
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"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
If I lift over an hour and a half, I feel tired, less energy to finish what has not been done, and not able to lift with much effort than I would at the beginning of a session. It's all different from person to person though on how one feels.
The only time anything hurts muscle growth is if you are not giving it your all and is tired/fatique doing that exercise or done too much of something. It all depends on how many exercises you are doing, sets, reps, and weight your using.
I do all isolation stuff, and four sets of everything, so it takes some time.
I also make sure that I rest 3 minutes between every set. This is important, it keeps fatigue from setting in and keeps you fresh even on your fourth set.
I hit two body parts a day. So monday I hit my chest, and I'll do incline bench, four sets, then flat bench, four sets, then decline bench, four sets, then some dumbbell flys, four sets, and then some cable flys to really finish off the pecs. This takes about 2 hours if you do it right.
Then I'll hit my calves. I'll do some standing raises, both feet, then some seated raises, both feet, then some standing raises one foot at a time, then some donkey raises one foot at a time. The donkey raises are really important, that's where all the growth comes from. The rest is for pure strength. I make sure I get at least 8 reps in, sometimes up to 12 if I'm feeling really studly that day. This should also take about two hours.
The next day I'll hit my back, and my quads. Then the day after that, my forearms and my hamstrings. Most guys ignore the hamstrings, but I think it's really important to work them. When you turn around to flex in the mirror, the girls behind/beside you are checking out your hamstrings, not your quads. Got to work them.
Then I'll do arms and abs the day after that. I do about 250 sit ups in a set, and repeat it a couple times. You'll really feel a burn after that.
The day after that I hit shoulders. It's really important to do your shoulder day after your arm day, this acts like a second workout for your arms, only less intense. Great for building big bi's/tri's.
The sixth day I just go in and practice my flexing routine in the mirror. You really want to get this down pat, or you won't impress any of the ladies on the treadmills. Practice makes perfect on this day. Never skip it!
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I do all isolation stuff, and four sets of everything, so it takes some time.
I also make sure that I rest 3 minutes between every set. This is important, it keeps fatigue from setting in and keeps you fresh even on your fourth set.
I hit two body parts a day. So monday I hit my chest, and I'll do incline bench, four sets, then flat bench, four sets, then decline bench, four sets, then some dumbbell flys, four sets, and then some cable flys to really finish off the pecs. This takes about 2 hours if you do it right.
Then I'll hit my calves. I'll do some standing raises, both feet, then some seated raises, both feet, then some standing raises one foot at a time, then some donkey raises one foot at a time. The donkey raises are really important, that's where all the growth comes from. The rest is for pure strength. I make sure I get at least 8 reps in, sometimes up to 12 if I'm feeling really studly that day. This should also take about two hours.
The next day I'll hit my back, and my quads. Then the day after that, my forearms and my hamstrings. Most guys ignore the hamstrings, but I think it's really important to work them. When you turn around to flex in the mirror, the girls behind/beside you are checking out your hamstrings, not your quads. Got to work them.
Then I'll do arms and abs the day after that. I do about 250 sit ups in a set, and repeat it a couple times. You'll really feel a burn after that.
The day after that I hit shoulders. It's really important to do your shoulder day after your arm day, this acts like a second workout for your arms, only less intense. Great for building big bi's/tri's.
The sixth day I just go in and practice my flexing routine in the mirror. You really want to get this down pat, or you won't impress any of the ladies on the treadmills. Practice makes perfect on this day. Never skip it!
I suggest you add some pullovers in there, they make your ribcage bigger.
I suggest you add some pullovers in there, they make your ribcage bigger.
Thanks man!! That's exactly what I was missing!
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I try to stay under 1 hour. You have to be carefull not to enter a catabolic state. When you train you break down mucle when you rest you build mucle. Ofcourse everybody is different.
I can hit two hours easy. If you count foam rolling, movement preparation, activation and pre-hab stuff. That alone is about 20 minutes. I dont feel that getting close to 2 hours is a big deal, since a lot of that is warm-up and prep, and a lot of stretching on the back end of the workout.
My twice-a-week strength routines are running about an hour. Any longer than that and I start to run out of steam and my form suffers. I usually limit my two cardio workouts to about 30 minutes, and my two Yoga routines run about 55 minutes.
If I properly stretch out and do warm ups, a litle over an hour. Although I admit sometimes I am pressed for time and fudge it to get the workout just under an hour.
I should really print off a page listing the benefits of dynamic stretching and post it in my training log so I read it everytime I go in the gym!
I use the stop watch to time lifts too, keeps me amped up to feel I am being timed.
about 1 hour 3x per week, I like to talk to pukey the clown after I lift
I use a stop watch time my rest, never sit, and try and keep focussed on working as hard as I can.
What are your rest times between sets and how many exercises do you have in one session to keep it an hour every session? That is what I am trying to do.
Yea same I use my running watch to time my rest breaks. The rest periods always feel too short
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I try to hit the target of at least 3 1/2 actual training hours a week. This includes both strength and cardio/ intervals. With advancing years, I am factoring per week another 30 mins for corrective exercises, flexibility and another 30 mins for restoration type of activities. All of these is dependent on available time I have for the week and although there have been a few hits and misses, this is a realistic goal for me. Most of my workouts do not go beyond 75 mins but I do not deliberately time my sessions as I feel I can push harder and longer on certain days and lesser on bad days.
If you don't mind me asking, what does your diet consist of to keep your body energized and growing with a crazy workout schedule like that. Thats a serious training regime.
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"The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment"- unknown
What are your rest times between sets and how many exercises do you have in one session to keep it an hour every session? That is what I am trying to do.
really depends a lot on what type of program I am doing. for example, typically for a strength phase the lifting is low rep, near max, with linger rests.
a long rest is 2-3 min (I do not like these workouts because they are over an hour) a short 30 sec (don't like these either, they are too short!!!) I like a 90 sec rest, but you can't always get what you want.
But the long and short of it is, I think your rest periods will vary based on the goal of your workout, for me a quick workout can get done in about 45 min. I work out at home, have my routine worked out in advance, and know what I have to do next- which makes a big difference. A long workout lasts as much as 1:30, and I feel that they are too long, but sometimes that is how long it takes.
As far as reps and sets, it really varies, but I think that based on your questions you should look at a pre-fab program and it will give you a good starting point on how to design your rests and programs. I think that you need to get a bit more gym time in and get a better idea of how your body responds to different types of training.
Then you will be able to answer your own question about rests and routine based on what works for you.
__________________
Peter
After all, diamonds are a girl's best friend…
really depends a lot on what type of program I am doing. for example, typically for a strength phase the lifting is low rep, near max, with linger rests.
a long rest is 2-3 min (I do not like these workouts because they are over an hour) a short 30 sec (don't like these either, they are too short!!!) I like a 90 sec rest, but you can't always get what you want.
But the long and short of it is, I think your rest periods will vary based on the goal of your workout, for me a quick workout can get done in about 45 min. I work out at home, have my routine worked out in advance, and know what I have to do next- which makes a big difference. A long workout lasts as much as 1:30, and I feel that they are too long, but sometimes that is how long it takes.
As far as reps and sets, it really varies, but I think that based on your questions you should look at a pre-fab program and it will give you a good starting point on how to design your rests and programs. I think that you need to get a bit more gym time in and get a better idea of how your body responds to different types of training.
Then you will be able to answer your own question about rests and routine based on what works for you.
Thanks Peter. What I have struggled with most is "time". I am also not very good at making workouts for myself because they end up being too long and I feel tired (less energy) after working out for an hour and a half and sometimes 2 hours. I split my workout in half, but I would like to do a full body one and am thinking about actually doing it working on what I really need to work on. I want to become good like you where I can make my workouts and get them done in 45 min to an hour. I want to make my workouts Tuesday, Thursdays, and Saturdays. Tuesday and Thursday at school in the weightroom, Saturday at home.
Where can I look at a pre-fab program to look at a bunch of samples and such for 45 min-hour workouts to see how I should pick my exercises, sets, reps, and rest so it can be 45 min to an hour without going over?
Where can I look at a pre-fab program to look at a bunch of samples and such for 45 min-hour workouts to see how I should pick my exercises, sets, reps, and rest so it can be 45 min to an hour without going over?
Try the FAQs. There are many routines there. If you want a free one, HGM is a good one for both males and females, imo. The first phase is definitely doable in 45 min, if you do sets instead of 3. It sounds like you are just getting started and are having problems with consistency, so this may be a good starter. Basically, though-do something and stick with it.
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Peter
After all, diamonds are a girl's best friend…
lifting is usually about an hour 3 times per week. sometimes a little more sometimes a little less. i also do 2-3 one and half hour classes of brazilian jiu jitsu per week. 2-3 two hour classes of kung fu. i run 3-4 times per week usually between 45 minutes and 75 minutes. i swim 3 times per week for an hour each time. and i bike 3-4 times per week usually 60-90 minutes.
all i can say is that thank g-d my wife is also active and we can do some of this stuff together. and thank g-d for the dvr so i can record my tv shows hehe.
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How long do you workout for
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