vxrich

Hi All

How long does an average workout take you?
I reckon mine last around 30-45 mins tops. I train 1 body part at each session normally doing 4 sets of 3 exercises increasing the weight on each set of each exercise. Im growing ok but I feel as though Im not doing enough as it doesnt seem to take long?

Mr Chef

Everyone has different ways but i do 2 body parts per session which takes between 60 - 70 mins.

How many days do you train?

Magic Torch

I'd say your spot on.....

Maybe tho, do the same weight for each set rather than increasing. Do one warm up set and then 3 work sets of the same weight. If you add the weight up each set then your only real work set is the last one.

As for the time, 30-45 minutes per large bodypart and 15-25 for a small muscle is good for me.

J

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pookie69

After my warm-up set(s), I do two working sets at max weight and then for my third and final set, i drop the weight some so I can still get out 6-8 reps before failure.

Is there any benefit in doing this or would I be better off sticking to 3 working sets at max weight? Only problem i see with that is that I'd only be pulling out 2-4 reps for the last set, with ****ty form.

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LEWIS

same here

vxrich

I train 4 times a week and I used to train biceps with chest and tris with back but Ive been getting a pain in my left arm when doin arm workouts so Ive not trained bis or tris for the last month or so. seems to be helping though cos I seem to be getting stronger on other body parts quicker?

LEWIS

your biceps and tris will be getting worked anyhow through the larger movements, some guy's on here dont train them at all

Jock

Nope not for me my biceps get hammered enough doing deads, chins, rows etc ditto for tris after most pressing movements (bench, military, dips etc) it would be overkill doing isolation work afterwards.

It's not about how long you spend in the gym, it's about how intense your workout is when you're in there. I'd say between 35-45 mins is optimal.
As long as you know you've put the work in then you have no reason to feel guilty if you're done in under an hour. Remember more is not always better.

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Nine Pack

In order to get a muscle to grow, it needs to be taken to true failure just ONCE. This is for several reasons, the main one being so you don't dig too deep into your recovery reserve. In truth, if you went to true failure on one set, there's no way you could do it again, and if you think you can do then you really don't know what failure is. Come & have a workout with me, I'll show you, it ain't pretty though

Dorian used to use a good analagy here. Imagine hammering a nail into a piece of wood. Once the nail head is flush with the wood, do you keep hammering? No, you'll just damage the wood. The same applies with training for muscle size. Do two or three warm up sets using up to 60% of your working set weight, then do ONE set to true failure at 6-8 reps & move on. Once the signal has been sent to the muscle that it cannot cope with the load it's being asked to lift, it will set about a series of hormonal responses that will see adaptive growth occur (providing the diet is sufficient), and this is achieved with the one set taken to failure. Any subsequent sets taken to 'pseudo failure' will only limit the bodies ability to recover & adapt.

It really is that simple.

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Magic Torch

I wouldn't have thought that would be good for a begineer tho, but thats my opinion.

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Nine Pack

The bodies adaptive mechanisms do not change depending on the amount of time someone has been training. The level of intensity may have to increase to trigger the response as the body adapts to the new stimulus, that's why at first, even a little will get a good response, as it's such a change from the norm, then it seems to plateau. It plateaus because most people do not increase the intensity properly & more importantly, they often ignore the process of recuperation.

I stick to using basic, sound physiological principles & it serves me well, and my clients also. People over think this sport far too often. Here's a good saying that sums it up:

''if you see hoof prints, look for horses, not zebras''

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Traxler

I've been experimenting with my triceps. With lying tricep extensions I do a warm up of 12reps with two 15 pound dumbells. Then with 20 pound db's I hold the weight at the mid-point of one rep for as long as possible (approx 10-15 seconds) slightly moving the weight up/down through the movement.
This kills like ***k but the next day I get an ill burn and have noticed a real difference in both size and firmness compared to biceps other muscles etc.
Is this because you are resisting gravity for long period and contracting the muscle longer? Also the muscle is contracted for a full 'hold' and I would reccommend lots of stretching afterwards to return the muscle to its natural lenght!
I am beginning to think that it isn't the reps or weight but the 'stress' you put on your muscle. But more weight adds more stress quicker than more reps.

It's not ideal as you are not facilitating the full range of the movement but it feels like more muslce fibres are being torn to be repaired. I heard about this years ago I believe it is called isometric excerise?

Traxler

Bulldozer

IMO bodypart training is not the way to go for a newbie. Be better off with a full body workout or possible a divided workout splitting the body into two. Push/ pull routine.
Forget isolations and just stick to compounds only, mainly squats, deads, chins, bench, shoulder press, adding in only minimal ancillary exercises.

Short but intense workouts. and the main thing!!! PROGRESSION, weight on the bar every week or 2. (adding a pound or so to most lifts) Training only as often as your recovery powers will let you, i.e you gotta keep making progress or your possibly training too often. Twice a week is a good starting point, or every third day IMO

Good diet, plenty of rest and 8 hours sleep a night and you will grow mate.

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Magic Torch

This was exactly my point, sticking to the basics, think maybe it just didn't come out as well

I always see people in my gym doing drop sets, pyramid sets, supersets, dumbells on swiss balls etc etc....these guys never get any bigger and are down there every day...they read Mens Health, Flex and try a new 'super' routine every week. You just feel like saying, keep it simple FFS !

Paul maybe put a copy of a workout up and get one of the mods to 'sticky' it - or have we gotta pay for that :p

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pookie69

Isn't this HIT?

Sorry if I'm confused!

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