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I hate working out for 2 hours!!!
- Thread starter lowdown
- Start date
maybe you want a different workout. i bike and watch movies.
Lowdown,
If you are spending two hours in one workout that immediately tells me that you're not training properly. My workouts are 30-45 minutes, MAX! For me or for my clients. For one thing, you can't train heavy enough to stimulate real results if you are pacing yourself to last that long. Hit and run... You'll see results. Post your workout please.
If you are spending two hours in one workout that immediately tells me that you're not training properly. My workouts are 30-45 minutes, MAX! For me or for my clients. For one thing, you can't train heavy enough to stimulate real results if you are pacing yourself to last that long. Hit and run... You'll see results. Post your workout please.
35 minutes in the gym, every 3 days, with strength gain EVERY workout
Try this link & check out the protocol. the .htm is not a mistake ... don't add an l on the end.
After seeing my time in the gym continuing to increase, I switched to this approach (high intensity, long recovery period) about a month ago & am definitely seeing less time in the gym but with strength gains. This morning I was done in about 35 minutes (but I did only an extra 5-minutes of cardio at the end.)
First, don't laugh at my terminology. I'm not a bodybuilding buff ... just want to take good care of the body God gave me. I can't ever remember the names of the muscles OR the machines so I'm guessing a little here.
My workout (every 3-4 days):
some stretches
5 minute warm-up on the elliptical to increase my heart rate.
25 crunches
Next, the machines. My goal on each machine is 1 set of 10-12 reps in good form with failure (failure = I can NOT lift or I can't lift in good form) on the last rep. That means I can usually barely lift on the rep BEFORE failure. Plus, NO SLACKING on the range of motion ... I lower the weights until they almost hit the stack.
I try to increase my weight or increase my reps on each machine every day. NO rest periods because I'm doing only 1 set on each machine & I move as quickly as I can to the next machine to maintain a raised heart rate thus getting a cardio benefit. Also, I lift on a 1-count but lower on a 4-count ... I think that approach is called "negative" something, but I can't remember and I could be wrong. Somebody reading this post will know it.
I do these machines in this order.
chest press
leg press
shoulder press
calf raise
dual pully row
abs (on the machine this time)
assisted chip-ups
hip abductors
hip adductors
assisted dips
back
then 5-30 minutes of cardio depending upon the time I have available.
Finally I end with 2 sets of 25 crunches targeting my side abdominals.
I need to add the stiff leg dead lifts because it's a good compound exercise and I need to workout my legs & lower back more, but I haven't done it yet because I've never used free weights. I do the hip stuff just to give myself a break between the chin-ups & the dips so that's where I will most likely substitute the dead lifts. I probably also need to consider adding squats or lunges.
So this is a workout-under-construction but take it for what it's worth ;-). To me, it's worth a lot because my time is valuable, as is yours!
Read the info. Give it a shot. I'm pleased with the results.
Try this link & check out the protocol. the .htm is not a mistake ... don't add an l on the end.
After seeing my time in the gym continuing to increase, I switched to this approach (high intensity, long recovery period) about a month ago & am definitely seeing less time in the gym but with strength gains. This morning I was done in about 35 minutes (but I did only an extra 5-minutes of cardio at the end.)
First, don't laugh at my terminology. I'm not a bodybuilding buff ... just want to take good care of the body God gave me. I can't ever remember the names of the muscles OR the machines so I'm guessing a little here.
My workout (every 3-4 days):
some stretches
5 minute warm-up on the elliptical to increase my heart rate.
25 crunches
Next, the machines. My goal on each machine is 1 set of 10-12 reps in good form with failure (failure = I can NOT lift or I can't lift in good form) on the last rep. That means I can usually barely lift on the rep BEFORE failure. Plus, NO SLACKING on the range of motion ... I lower the weights until they almost hit the stack.
I try to increase my weight or increase my reps on each machine every day. NO rest periods because I'm doing only 1 set on each machine & I move as quickly as I can to the next machine to maintain a raised heart rate thus getting a cardio benefit. Also, I lift on a 1-count but lower on a 4-count ... I think that approach is called "negative" something, but I can't remember and I could be wrong. Somebody reading this post will know it.
I do these machines in this order.
chest press
leg press
shoulder press
calf raise
dual pully row
abs (on the machine this time)
assisted chip-ups
hip abductors
hip adductors
assisted dips
back
then 5-30 minutes of cardio depending upon the time I have available.
Finally I end with 2 sets of 25 crunches targeting my side abdominals.
I need to add the stiff leg dead lifts because it's a good compound exercise and I need to workout my legs & lower back more, but I haven't done it yet because I've never used free weights. I do the hip stuff just to give myself a break between the chin-ups & the dips so that's where I will most likely substitute the dead lifts. I probably also need to consider adding squats or lunges.
So this is a workout-under-construction but take it for what it's worth ;-). To me, it's worth a lot because my time is valuable, as is yours!
Read the info. Give it a shot. I'm pleased with the results.
Last edited:
gardengirlforev said:Try this link & check out the protocol. the .htm is not a mistake ... don't add an l on the end.
After seeing my time in the gym continuing to increase, I switched to this approach (high intensity, long recovery period) about a month ago & am definitely seeing less time in the gym but with strength gains. This morning I was done in about 35 minutes (but I did only an extra 5-minutes of cardio at the end.)
First, don't laugh at my terminology. I'm not a bodybuilding buff ... just want to take good care of the body God gave me. I can't ever remember the names of the muscles OR the machines so I'm guessing a little here.
My workout (every 3-4 days):
some stretches
5 minute warm-up on the elliptical to increase my heart rate.
25 crunches
Next, the machines. My goal on each machine is 1 set of 10-12 reps in good form with failure (failure = I can NOT lift or I can't lift in good form) on the last rep. That means I can usually barely lift on the rep BEFORE failure. Plus, NO SLACKING on the range of motion ... I lower the weights until they almost hit the stack.
I try to increase my weight or increase my reps on each machine every day. NO rest periods because I'm doing only 1 set on each machine & I move as quickly as I can to the next machine to maintain a raised heart rate thus getting a cardio benefit. Also, I lift on a 1-count but lower on a 4-count ... I think that approach is called "negative" something, but I can't remember and I could be wrong. Somebody reading this post will know it.
I do these machines in this order.
chest press
leg press
shoulder press
calf raise
dual pully row
abs (on the machine this time)
assisted chip-ups
hip abductors
hip adductors
assisted dips
back
then 5-30 minutes of cardio depending upon the time I have available.
Finally I end with 2 sets of 25 crunches targeting my side abdominals.
I need to add the stiff leg dead lifts because it's a good compound exercise and I need to workout my legs & lower back more, but I haven't done it yet because I've never used free weights. I do the hip stuff just to give myself a break between the chin-ups & the dips so that's where I will most likely substitute the dead lifts. I probably also need to consider adding squats or lunges.
So this is a workout-under-construction but take it for what it's worth ;-). To me, it's worth a lot because my time is valuable, as is yours!
Read the info. Give it a shot. I'm pleased with the results.
This would qualify as the blind leading the blind, I'm sorry to say. Although you intend this in the right spirit, your advice in this case is actually not very good.
And, yes, I understand that you have realized some results. As Alwyn Cosgrove says, everything works, nothing works forever. What works for you does not mean that it is the optimal routine... For you or for anyone else.
I should qualify this further by saying that I am not a big fan of HIT. I have experimented with it (in my youth). I am pretty sure it was invented by bodybuilders in the 70's so that they could prove that they worked harder than anyone else, but it fails to take CNS recovery (supercompensation) into mind, and the bit with the machines is the absolute worst thing any young aspiring fitness guy could do to his joints/body in general. If that is really your routine, you really should re-evaluate it. HIT is bad enough by itself without adding machines to the mix.
I'm with you completely on this, JP. What worked for Dorian does not work for the majority of trainees. I'm curious on your take on hip adductor and abductor work...I've never found trainees that needed much extra hip work besides some mobility and hip dominant movements.
I'm also against the machines unless necessary for rehabilitation. Machines will only increase your ability on machines and you'll become dependent on machines.
I'm also against the machines unless necessary for rehabilitation. Machines will only increase your ability on machines and you'll become dependent on machines.
Actually i dont work out for that long but i was just curious if anyone had a good short muscle blaster kind of a workout. I usally workout every day as follows (sun off) pyramid style
mon- chest,
bench -5 sets of 10
flys- 3 sets of 10
push ups-2 sets of 25
triceps,
Extensions-5 sets of 10
Skull Crushers-3 to 4 sets of 10
dips-2 sets of 25
tues-sholders,
sholder press-4 to 5 sets of 10
latarel raise-4 sets of 10
traps,
shrugs-4 sets of 12
biceps,
curls-5 sets of 10
hammer curls-3 to 4 sets of 8 to 10
Isolation Curls-4 sets of 10
any way thats the short of it.Im shure im missing a few things but thats about my work out. I just go back and forth every day. I want to gain a little more bulk so any comments welcome
mon- chest,
bench -5 sets of 10
flys- 3 sets of 10
push ups-2 sets of 25
triceps,
Extensions-5 sets of 10
Skull Crushers-3 to 4 sets of 10
dips-2 sets of 25
tues-sholders,
sholder press-4 to 5 sets of 10
latarel raise-4 sets of 10
traps,
shrugs-4 sets of 12
biceps,
curls-5 sets of 10
hammer curls-3 to 4 sets of 8 to 10
Isolation Curls-4 sets of 10
any way thats the short of it.Im shure im missing a few things but thats about my work out. I just go back and forth every day. I want to gain a little more bulk so any comments welcome
If you want a short effective work out, get rid of all body-weight and isolation.
for a full body work out witch will kill most men try
bench press,
weighted chin up
bent over row
dead lift
squat
military press
do one set at half weight, then 2 sts of 8reps.
to speed it up you can superset two at a time
in any order you like. It would be best to split that in to two workouts.
for a full body work out witch will kill most men try
bench press,
weighted chin up
bent over row
dead lift
squat
military press
do one set at half weight, then 2 sts of 8reps.
to speed it up you can superset two at a time
in any order you like. It would be best to split that in to two workouts.
For those of you beginning, it pays to do some research online or consult a professional trainer in your gym before you put all your positive enery into a bad and sometimes counterproductive workout. The workout above from lowdown is not a good one. If you are ideed rotating between these two workouts every day, you are definitely overtraining. You do not grow when you are working out, you grow when you are resting. Resting your muscles sufficiently is very important. Working out each muscle group, hitting it hard, once a week is enough. I posted this response below to someone elses workout a couple of weeks ago.
Unless you are a professional bodybuilder with years of experience and highly developed muscles, working out a muscle group twice in one week is too much and can be damaging....more is not better. If you are training without steriods, don't make the mistake of thinking that the more you train, the more you will grow. Your body needs plenty of off-training to recover. If it does not get that, you will: 1.) NOt allow your cortisol and testosterone levels to return to normal 2.) not allow your immune system to get stronger 3.) not allow your muscles to fully recover 4.) and actually decrease your metabolism. Your inactive time is essential because that is when your muscles grow. You do not grow while working out; you only grow when you are resting. Ideally, workout each muscle group once every seven days and never workout a muscle while you are still sore. You're probably anxious to get in good shape and it may seem like you are not doing enough, but overtraining is counterproductive. I also recommend grouping muscles together, doing exercises that use the same muscles all in the same workout to prevent working a muscle too much. For ex., do biceps at the end of your back workout because you've already used them and exhausted them while doing back. If you do back and biceps on different days, this means you are working your biceps twice, not giving them time to heal and grow............overtraining.
Unless you are a professional bodybuilder with years of experience and highly developed muscles, working out a muscle group twice in one week is too much and can be damaging....more is not better. If you are training without steriods, don't make the mistake of thinking that the more you train, the more you will grow. Your body needs plenty of off-training to recover. If it does not get that, you will: 1.) NOt allow your cortisol and testosterone levels to return to normal 2.) not allow your immune system to get stronger 3.) not allow your muscles to fully recover 4.) and actually decrease your metabolism. Your inactive time is essential because that is when your muscles grow. You do not grow while working out; you only grow when you are resting. Ideally, workout each muscle group once every seven days and never workout a muscle while you are still sore. You're probably anxious to get in good shape and it may seem like you are not doing enough, but overtraining is counterproductive. I also recommend grouping muscles together, doing exercises that use the same muscles all in the same workout to prevent working a muscle too much. For ex., do biceps at the end of your back workout because you've already used them and exhausted them while doing back. If you do back and biceps on different days, this means you are working your biceps twice, not giving them time to heal and grow............overtraining.
pw23 said:For those of you beginning, it pays to do some research online or consult a professional trainer in your gym before you put all your positive enery into a bad and sometimes counterproductive workout. The workout above from lowdown is not a good one. If you are ideed rotating between these two workouts every day, you are definitely overtraining. You do not grow when you are working out, you grow when you are resting. Resting your muscles sufficiently is very important. Working out each muscle group, hitting it hard, once a week is enough. I posted this response below to someone elses workout a couple of weeks ago.
Unless you are a professional bodybuilder with years of experience and highly developed muscles, working out a muscle group twice in one week is too much and can be damaging....more is not better. If you are training without steriods, don't make the mistake of thinking that the more you train, the more you will grow. Your body needs plenty of off-training to recover. If it does not get that, you will: 1.) NOt allow your cortisol and testosterone levels to return to normal 2.) not allow your immune system to get stronger 3.) not allow your muscles to fully recover 4.) and actually decrease your metabolism. Your inactive time is essential because that is when your muscles grow. You do not grow while working out; you only grow when you are resting. Ideally, workout each muscle group once every seven days and never workout a muscle while you are still sore. You're probably anxious to get in good shape and it may seem like you are not doing enough, but overtraining is counterproductive. I also recommend grouping muscles together, doing exercises that use the same muscles all in the same workout to prevent working a muscle too much. For ex., do biceps at the end of your back workout because you've already used them and exhausted them while doing back. If you do back and biceps on different days, this means you are working your biceps twice, not giving them time to heal and grow............overtraining.
I agree that his routine is pretty bad, and I agree with the spirit of your post regarding overtraining, but I have to disagree about working out a muscle more than twice a week. Using a split like his current one, yes, but he could structure a good full body routine with the proper volume that could easily be done three days a week.
I wouldn't use bodybuilders as any kind of paragon of highly trained muscles either. First, they are using substances that prevent breakdown. In general, their programs are actually pretty bad because of their focus on form over function. Put them outside the controlled confines of their equipment (like a strongman contest) and their many weak links in the chain pop up everywhere.
A better example of a highly trained body is that of an olympic lifter. Also, here you see athletes performing squats sometimes 6 days a week. Try to tell them that they're overtraining.
Personally I don't even have my clients isolate any "parts", like biceps/triceps, except for rare "supplemental" reasons. As PW pointed out, they get sufficient stimulation in your pushing and pulling movements.
stick to the free weights and a bench mate, your main muscle groups wont grow on the machines because the smaller muscles that stabilize the main ones are not being worked thus not allowing you to grow. although you may feel good after a machine work out you havent actually made any progress, its a placebo
Not that much
Lowdown.........
It doesn't take that much to build yourself up.
Years ago I was under the mistaken impression that the only way to make gains was to knock yourself out for a couple of hours a day. I could only keep this up for a few weeks and then I'd quit.
One day I decided that doing something was better than doing nothing and I started exercising at home for a half hour a day doing bodyweight and elastic cable exercises. I suddenly made gains so fast I couldn't keep up! Ever since then I've never exercised for longer than 45 minutes at a time - my workouts now average about 35 minutes.
Has it been effective?
Without laying out my entire statistics, I'll just say that at a height of 5'9", I once weighed 130 lbs. with a 36" chest and 13" arms. Today I weigh 210 lbs. with a 49" chest and 18" arms.
Lowdown.........
It doesn't take that much to build yourself up.
Years ago I was under the mistaken impression that the only way to make gains was to knock yourself out for a couple of hours a day. I could only keep this up for a few weeks and then I'd quit.
One day I decided that doing something was better than doing nothing and I started exercising at home for a half hour a day doing bodyweight and elastic cable exercises. I suddenly made gains so fast I couldn't keep up! Ever since then I've never exercised for longer than 45 minutes at a time - my workouts now average about 35 minutes.
Has it been effective?
Without laying out my entire statistics, I'll just say that at a height of 5'9", I once weighed 130 lbs. with a 36" chest and 13" arms. Today I weigh 210 lbs. with a 49" chest and 18" arms.
*yawn*Shenandoah said:Lowdown.........
It doesn't take that much to build yourself up.
Years ago I was under the mistaken impression that the only way to make gains was to knock yourself out for a couple of hours a day. I could only keep this up for a few weeks and then I'd quit.
One day I decided that doing something was better than doing nothing and I started exercising at home for a half hour a day doing bodyweight and elastic cable exercises. I suddenly made gains so fast I couldn't keep up! Ever since then I've never exercised for longer than 45 minutes at a time - my workouts now average about 35 minutes.
Has it been effective?
Without laying out my entire statistics, I'll just say that at a height of 5'9", I once weighed 130 lbs. with a 36" chest and 13" arms. Today I weigh 210 lbs. with a 49" chest and 18" arms.
Sorry, shen, I don't buy the "dynamic tension" method. Hard to believe that ancient and debunked method of Atlas's is still being taught. Next thing you know you are going to start telling us that lifting weights causes "muscle binding".
You have to recruit a higher number of fibers to stimulate growth, and that can only happen under greater loads. Body weight is not enough. Your "evidence" is not backed by science, is purely anecdotal, and is dubious at best.
Not to say that some isometric holds don't have a place in a program. I use them all the time for flexibility work. But what you're saying is equivalent to someone telling me that Pilates or Yoga will give one a lean and muscular build. T'ain't gonna happen.
Shortening your workouts is a great idea
I agree with everything jpfitness has been saying so far.
I think that what it all really boils down to is to figure out why you are physically training in the first place... and then design a workout program that meets your goals, needs, limitations and abilities.
I believe that the human body was designed to survive and flourish in a world much more strenuous than the one we are living in now... and physical training is a way to make up the difference.
Therefore, my program is designed to provide the environment necessary for my body to improve and flourish... not just get bigger muscles.
I like full body workouts, compound movements, varied training methods, varied intensities and short, intense workouts interspersed with longer, lower intensity workouts.
There is a lot of conflicting information out there so choose wisely... follow the advice a jpfitness and you will be going in the right direction and your workouts will be shorter.
Here are the guidelines I use to regulate my physical training program:
1) Commit to functional strength, superior conditioning and fitness excellence OPTIMIZATION... Not muscular size and aerobic conditioning MAXIMIZATION.
2) Continue performance improvement through deliberate variation of training methods, intensities and stresses... Not monotonous, unsustainable and long term routines.
3) Concentrate on quality physical training and proper technique and then increase the quantity of your training... Leave your ego out of your workout program.
4) Focus on core strength and developing a body that functions as one complete unit... Just say "no" to machines.
5) Train movements through compound exercises, single limb and alternating limb exercises... Not muscles through "isolation" exercises.
6) Train muscular strength, muscular power and muscular endurance for functional strength improvement... not muscular size for appearance.
7) Train the anaerobic, anaerobic lactate and aerobic energy pathways for superior conditioning under the greatest set of circumstances... Now only one energy pathway for "specialized" conditioning.
8) Train the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, coordination, agility, balance, accuracy and toughness for fitness excellence... Not just one or two abilities creating unbalanced fitness performance.
9) Fortify your strengths while concentrating on improving your weaknesses for the greatest over-all fitness improvement.
10) Personalize your physical training program and make it short, intense and frequent.
These are the guidelines I use to keep my training on track and the physical improvement coming that will allow me to meet the challenges of sport, work and life with excellence.
This is what works for me, but you should experiment and find out what works for you.
I know that the above seems to sound like a lot... but believe me, it all can fit into frequent 30-45 minute workout sessions.
I agree with jpfitness... 2 hour workouts are way too long.
But at least you have taken the first step to try to shorten, and improve your physical training.
I wish you luck.
Coach Lomax
I agree with everything jpfitness has been saying so far.
I think that what it all really boils down to is to figure out why you are physically training in the first place... and then design a workout program that meets your goals, needs, limitations and abilities.
I believe that the human body was designed to survive and flourish in a world much more strenuous than the one we are living in now... and physical training is a way to make up the difference.
Therefore, my program is designed to provide the environment necessary for my body to improve and flourish... not just get bigger muscles.
I like full body workouts, compound movements, varied training methods, varied intensities and short, intense workouts interspersed with longer, lower intensity workouts.
There is a lot of conflicting information out there so choose wisely... follow the advice a jpfitness and you will be going in the right direction and your workouts will be shorter.
Here are the guidelines I use to regulate my physical training program:
1) Commit to functional strength, superior conditioning and fitness excellence OPTIMIZATION... Not muscular size and aerobic conditioning MAXIMIZATION.
2) Continue performance improvement through deliberate variation of training methods, intensities and stresses... Not monotonous, unsustainable and long term routines.
3) Concentrate on quality physical training and proper technique and then increase the quantity of your training... Leave your ego out of your workout program.
4) Focus on core strength and developing a body that functions as one complete unit... Just say "no" to machines.
5) Train movements through compound exercises, single limb and alternating limb exercises... Not muscles through "isolation" exercises.
6) Train muscular strength, muscular power and muscular endurance for functional strength improvement... not muscular size for appearance.
7) Train the anaerobic, anaerobic lactate and aerobic energy pathways for superior conditioning under the greatest set of circumstances... Now only one energy pathway for "specialized" conditioning.
8) Train the physical abilities of cardiorespiratory endurance, strength, power, speed, flexibility, coordination, agility, balance, accuracy and toughness for fitness excellence... Not just one or two abilities creating unbalanced fitness performance.
9) Fortify your strengths while concentrating on improving your weaknesses for the greatest over-all fitness improvement.
10) Personalize your physical training program and make it short, intense and frequent.
These are the guidelines I use to keep my training on track and the physical improvement coming that will allow me to meet the challenges of sport, work and life with excellence.
This is what works for me, but you should experiment and find out what works for you.
I know that the above seems to sound like a lot... but believe me, it all can fit into frequent 30-45 minute workout sessions.
I agree with jpfitness... 2 hour workouts are way too long.
But at least you have taken the first step to try to shorten, and improve your physical training.
I wish you luck.
Coach Lomax
Weights
I didn't say I built myself up with Dynamic Tension, I said I began with bodyweight exercises and elastic cables. Over the years I included weights and perfected efficient routines, and I always managed to keep it all within a 45 minute time frame. I've been at this for almost twenty years, now, so I think I know what I'm talking about.
jpfitness said:*yawn*
Sorry, shen, I don't buy the "dynamic tension" method. Hard to believe that ancient and debunked method of Atlas's is still being taught. Next thing you know you are going to start telling us that lifting weights causes "muscle binding".
You have to recruit a higher number of fibers to stimulate growth, and that can only happen under greater loads. Body weight is not enough. Your "evidence" is not backed by science, is purely anecdotal, and is dubious at best.
Not to say that some isometric holds don't have a place in a program. I use them all the time for flexibility work. But what you're saying is equivalent to someone telling me that Pilates or Yoga will give one a lean and muscular build. T'ain't gonna happen.
I didn't say I built myself up with Dynamic Tension, I said I began with bodyweight exercises and elastic cables. Over the years I included weights and perfected efficient routines, and I always managed to keep it all within a 45 minute time frame. I've been at this for almost twenty years, now, so I think I know what I'm talking about.