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Time trained per day

1 to 1.5 hours. And fuck, over training I feel now that's just horse shit unless you aren't
Feeding yourself well enough.
 
IwantToGetBig.Frank said:
Hey Brothers,
What's the length of time do you spend training per workout? I think I'm over training.
Click to expand...

actual lifting time, not including riding a bike or doing some shoulder and elbow rotations pre workout, and not including stretching post workout, but including rest time in between sets and exercises? Little under an hour. If I hustle I can do it all in under an hour. But normally from when I walk in the door of the gym to when I walk out the door is about 1:15.
 
I was a bit vague but in a hour to 1.5 hour interval I don't see myself over training one bit and over the last couple of months I have pushed for more reps and at a higher intensity with all positive results.
Lift till the muscles fatigue: for example today my last excersize I ended with the 10lb dumbbells doing dumbell shoulder flies until failure. Because that's all my shoulders could handle after what I put them through. Also did 365x1 shoulder barbell press to 90.
 
I don't plan days off from working out, but sometimes they happen. I keep my workouts to 45 minutes at the most. Weights one day, cardio the next. Train abs on weight day. Some days I do a double split - weights in the am, cardio in the pm.
 
an hour

I do notice people at the gym are already there when I arrive and are still there when I leave. I see A LOT of playing on the phone, sitting around, and socializing. if you go in there not to fuck around you should be able to easily get in 20 sets in an hours time.
 
One hour generally,hour and half on leg days and some days where I finish with abs and lots of stretching!
 
For me it all depends on what I'm trying to do.
Bulk up or Cut.
Right now it's Cut, so my Weight Training is about 1 Hr.
Then Later in the day, I have 30 to 40 minutes of some Type of Cardio, usually some Tabata's, followed by Riding my Bike outside doing Sprints.
Then at Night I'll do a Short Lifting Routine - Single Body Part - something that I think needs more Attention.....................JP
P.S.
I have a Small Gym at the House, so it makes 2 a Days easy.
 
brapbrap07 said:
I was a bit vague but in a hour to 1.5 hour interval I don't see myself over training one bit and over the last couple of months I have pushed for more reps and at a higher intensity with all positive results.
Click to expand...

by higher intensity, do you mean heavier weight? If so, how do you lift more weight for more reps?

brapbrap07 said:
Lift till the muscles fatigue: for example today my last excersize I ended with the 10lb dumbbells doing dumbell shoulder flies until failure. Because that's all my shoulders could handle after what I put them through. Also did 365x1 shoulder barbell press to 90.
Click to expand...

So you did 365x1 shoulder BB press...to 90? What do you mean "to 90"? Like, you kept dropping weight, doing more reps until you ended at 90 lbs? Or you did 365x1, 90 times?
 
stevesmi said:
an hour

I do notice people at the gym are already there when I arrive and are still there when I leave. I see A LOT of playing on the phone, sitting around, and socializing. if you go in there not to fuck around you should be able to easily get in 20 sets in an hours time.
Click to expand...

Your gym sounds like mine.

1 body part 4 sets/4 exercises
Im out in 60 min or 75 min.

Sent from my SM-G900P using Tapatalk
 
45 minutes to an hour depending on the workout. 5/3/1 is as efficient as it is hardcore. I don't fuck around in the gym...
 
brapbrap07 said:
Also did 365x1 shoulder barbell press to 90.
Click to expand...

I'd love to see a video of the 365 overhead press. That's damn impressive. Was it seated or standing?
 
brapbrap07 said:
I was a bit vague but in a hour to 1.5 hour interval I don't see myself over training one bit and over the last couple of months I have pushed for more reps and at a higher intensity with all positive results.
Lift till the muscles fatigue: for example today my last excersize I ended with the 10lb dumbbells doing dumbell shoulder flies until failure. Because that's all my shoulders could handle after what I put them through. Also did 365x1 shoulder barbell press to 90.
Click to expand...

Agreed would like to see your form of BB over head press. That is an amazing press if it's strict
 
Seated press on the smith machine that was freshly oiled. I need a damn seat belt with the free range one.
I did 135x20 , 225x15, 315x8, 365x1, 315x6, 225x10, 185x20, 135 failure

90 means I went down until the back of my arms (triceps) were parallel to the ground. I slightly break 90 if I can.

Standing i feel too much compression on my spine when i get to 225.
And free range i did 315 and was slowly sliding off the seat since i guess i wasn't pushing my legs good enough to keep me upright. I almost hurt myself so i stick with smith. If i had a better free standing shoulder press I'd do that.
 
EER said:
Agreed would like to see your form of BB over head press. That is an amazing press if it's strict
Click to expand...

What would you consider strict? It was my first attempt at a higher weight I've just Been building up my reps for 315. For awhile I could only do 3 to 4.
 
brapbrap07 said:
Seated press on the smith machine that was freshly oiled. I need a damn seat belt with the free range one.
I did 135x20 , 225x15, 315x8, 365x1, 315x6, 225x10, 185x20, 135 failure

90 means I went down until the back of my arms (triceps) were parallel to the ground. I slightly break 90 if I can.

Standing i feel too much compression on my spine when i get to 225.
And free range i did 315 and was slowly sliding off the seat since i guess i wasn't pushing my legs good enough to keep me upright. I almost hurt myself so i stick with smith. If i had a better free standing shoulder press I'd do that.
Click to expand...

Awesome, but sounds kinda like pin pressing to me. Anyway be safe train smart!
 
No pins to save me. I want continuous strain on my muscles. I also do the same thing with bench I barely break 90 then go back up. No reason to f up my rotator cuff
 
brapbrap07 said:
Seated press on the smith machine that was freshly oiled. I need a damn seat belt with the free range one.
I did 135x20 , 225x15, 315x8, 365x1, 315x6, 225x10, 185x20, 135 failure

90 means I went down until the back of my arms (triceps) were parallel to the ground. I slightly break 90 if I can.

Standing i feel too much compression on my spine when i get to 225.
And free range i did 315 and was slowly sliding off the seat since i guess i wasn't pushing my legs good enough to keep me upright. I almost hurt myself so i stick with smith. If i had a better free standing shoulder press I'd do that.
Click to expand...

Nice work. I have an entire day devoted to OHP ( standing barbell) as part of my program. Close grip, almost even with my delts and full range of motion. Hit 185 x 6 strict last week.
 
I train between 45-50 mins with a total no.of sets 20-25. I never talk or waste my time in gym and max I ever stayed in gym liftung weights was 1 hour.

Sent from my SM-N9005 using Tapatalk
 
stevesmi said:
an hour

I do notice people at the gym are already there when I arrive and are still there when I leave. I see A LOT of playing on the phone, sitting around, and socializing. if you go in there not to fuck around you should be able to easily get in 20 sets in an hours time.
Click to expand...

Very true.
 
Mon - Shoulders
Tues - Legs/Hamstrings
Wed - Chest
Thursday - Triceps
Friday - Babys got BACK
Sat - Biceps
Sun - Off

Sent from my SM-G900P using Tapatalk
 
Another idea is to split it up. I usually do a 15m warmup and 35-40m weight training session early in the day and then an hour of cardio/yoga/whatever at night and never feel like I'm overtraining. If I did 2 hours at once I'd probably pass out. I also only stop for long enough between sets to catch my breath then I go again.
 
IwantToGetBig.Frank said:
Ok...I like the 1 body part per week and have been told to double up per week when on juice. I'm overtraining in my option.
Click to expand...

If you double your frequency, you'd better reduce your volume or intensity quite a bit. Personally, I would reduce the volume, not the intensity.
 
ceo said:
If you double your frequency, you'd better reduce your volume or intensity quite a bit. Personally, I would reduce the volume, not the intensity.
Click to expand...

You're right, I've got tennis elbow now and it's obviously from overtraining. I'll hit it really hard for each body part once a week. Should my goal be to work each body part with 3-4 different machines?
 
brapbrap07 said:
What would you consider strict? It was my first attempt at a higher weight I've just Been building up my reps for 315. For awhile I could only do 3 to 4.
Click to expand...

When I think of "strict" over hear pressing it's Standing, Free weight, bar at clavicle level, zero bow in the back, zero knee bend (I've actually wrapped my knees like I was heavy squatting so they wouldn't bend) and each rep paused at the bottom/clavicle level. On seated smith machine press I can almost double my rep weight and gain 70+lbs to my max. I'm not a fan of the smith unless you are using for rehab purposes. it weakin the stabilizing muscles, b/c they aren't used in the movement.
 
IwantToGetBig.Frank said:
You're right, I've got tennis elbow now and it's obviously from overtraining. I'll hit it really hard for each body part once a week. Should my goal be to work each body part with 3-4 different machines?
Click to expand...

I got tennis elbow too when I overtrained doing pullups. one dude at the gym told me "who cares just pop an anti-inflammatory"... ummmm.. bad advice. the solution is to cut my sets in half which I did. no more tennis elbow after that.

if you keep pounding then your injury will become chronic
 
IwantToGetBig.Frank said:
If I'm on a cycle, will working out 1 body part per week be enough?
Click to expand...

Nooooo!!!! Big mistake, unless you are a pro. Why in the hell would you work a little muscle like the biceps for a an entire lift? You need to hit legs and back at least 2x/wk or you wont see much growth. Those are huge muscle groups that recover way faster than tri's, arms and shoulders. Plus if you do barbell rowing of pull-ups and any pressing you will be using tri's, shoulders and bi's. Sry bro but you 6 DAW split is bad imo for growth.
 
EER said:
When I think of "strict" over hear pressing it's Standing, Free weight, bar at clavicle level, zero bow in the back, zero knee bend (I've actually wrapped my knees like I was heavy squatting so they wouldn't bend) and each rep paused at the bottom/clavicle level. On seated smith machine press I can almost double my rep weight and gain 70+lbs to my max. I'm not a fan of the smith unless you are using for rehab purposes. it weakin the stabilizing muscles, b/c they aren't used in the movement.
Click to expand...
The only problem with standing shoulder presses is that you get to a point where increasing the weight can get dangerous. By dangerous I mean set yourself up for injury. The other day I decided to go for it on standing press, and not only could I hear all of my vertabrae clicking, I was waiting for my lower back to give out at any moment.
 
Mateo123 said:
The only problem with standing shoulder presses is that you get to a point where increasing the weight can get dangerous. By dangerous I mean set yourself up for injury. The other day I decided to go for it on standing press, and not only could I hear all of my vertabrae clicking, I was waiting for my lower back to give out at any moment.
Click to expand...

Then you're doing it wrong. You should not feel the press in the lower back...sounds like you're doing the Oly press. You've got to clinch your ass tight, like in you are a prison shower, or you will use your lower back which: 1. puts you in a position for injury, 2. is cheating the lift.
 
EER said:
Then you're doing it wrong. You should not feel the press in the lower back...sounds like you're doing the Oly press. You've got to clinch your ass tight, like in you are a prison shower, or you will use your lower back which: 1. puts you in a position for injury, 2. is cheating the lift.
Click to expand...
Good to know...so clinch the ass...and naturally I need to lower the weight.
 
Old school lifts, pre 1930's (pre steroids) only did the strict over head press, and never benched. The bench came along, imo, b/c the over head press got so popular that people found ways to cheat it and get their numbers up. That's why the Oly dropped it b/c so hard to judge. A slight bow can increase your max by 20+lbs.
 
Mateo123 said:
Good to know...so clinch the ass...and naturally I need to lower the weight.
Click to expand...

Have to see your form brother. You want you elbows below/under the wrist (this is key to power and health of the shoulder/rotator cuff). As a natty I pressed 1.25 my body weight, a 1x BW strict overhead press is very impressive in my book, b/c most people can't truly do it.
 
EER said:
Have to see your form brother. You want you elbows below/under the wrist (this is key to power and health of the shoulder/rotator cuff). As a natty I pressed 1.25 my body weight, a 1x BW strict overhead press is very impressive in my book, b/c most people can't truly do it.
Click to expand...

Amen. Personally, I think the OHP is one of the defining strength lifts out there next to the deadlift. Bench is a wildcard in my opinion due to the use of exaggerated form to push heavy weights. I subscribe to Jim Wendler's training protocol on OHP work:

http://www.t-nation.com/free_online_article/most_recent/my_favorite_upper_body_lift&cr=
 
Polish Rifle said:
Amen. Personally, I think the OHP is one of the defining strength lifts out there next to the deadlift. Bench is a wildcard in my opinion due to the use of exaggerated form to push heavy weights. I subscribe to Jim Wendler's training protocol on OHP work:

http://www.t-nation.com/free_online_article/most_recent/my_favorite_upper_body_lift&cr=
Click to expand...

While I don't agree a lot with Wendler he nailed it in that article. I 100% agree with his "accessory lifts" section. I basically do all those at some point during the week.
Also to increase my strict OHP I do slow, controlled behind the neck presses. It's crazy my behind the neck press is very close to my OHP. Guys give me freaky looks when I'm doing heavy behind the neck presses for 5-8 reps, drop wight and do a set to failure. Plus over head pressing has built the hell out of my traps...I do zero direct trap work, yet guys ask, "what trap exercises do u do" :D
 
This cycle I have incorporated the OHP and the seated OHP (no back support). I love both. I have noticed a HUGE improvement in my shoulder strength and size. But what i have really liked is how much my core really gets hit. Especially on the seated press. I do heavy standing front and behind OHP and than move over to seated and go hight rep to failure. After this not only do I feel my shoulders have been hit hard but my CORE has had a great workout.
 
I usually end up walking out of the gym after about 1 hour to 1.5 hours max. But that's mostly because the gym I go to is way over-populated and there's some waiting. On an empty day, about 45 minutes tops.
 
stevesmi said:
I got tennis elbow too when I overtrained doing pullups. one dude at the gym told me "who cares just pop an anti-inflammatory"... ummmm.. bad advice. the solution is to cut my sets in half which I did. no more tennis elbow after that.

if you keep pounding then your injury will become chronic
Click to expand...

Thanks for that Advice...this guy at the gym said the pain with eventually go away, so just continue to stay the course. Fucking stroke.
 
EER said:
Nooooo!!!! Big mistake, unless you are a pro. Why in the hell would you work a little muscle like the biceps for a an entire lift? You need to hit legs and back at least 2x/wk or you wont see much growth. Those are huge muscle groups that recover way faster than tri's, arms and shoulders. Plus if you do barbell rowing of pull-ups and any pressing you will be using tri's, shoulders and bi's. Sry bro but you 6 DAW split is bad imo for growth.
Click to expand...

Ok...can you provide what weekly workout session would look like? Thanks.
 
IwantToGetBig.Frank said:
My goal is to gain lean mass during cycle and to maintain what I have off cycle. Will my workout be different with both? And thanks again for helping.
Click to expand...

Well you can gain lean mass on and off cycle. That will depend on diet and recovery mainly.

I only lift 4 maybe 5 times/wk. I need recovery time and sleep. Now on my "off" days I do stretch and should/joint rehab/prehab work. I do recommend stretching and rotator cuff strengthening for anyone on their off days and pre-workout.

Try this
Now pick compound exercises for each "part" I give you using free weights
Day 1 Rest 120 secs, reps 13-15, all exercises do 1 warm up set then three sets to absolute failure in the given rep range (13-15). If you don't hit the rep range you must repeat the set.

Back Recommended: Barbell or DB rows, chin-ups, inverted rows
Chest: Incline DB or Barbell press, chest dips, pull-overs
Bi's: Hammer's, drag curls,
Calf: single or standard calf raises, donkeys, or seated

Day 2 same as day 1
Delts: Barbell over head press, rear delt rows (elbow out), face pulls, DB press
Tri's: Dips,Diamond push-ups, close grip bench press
Thigh: Front squats, goblets, stiff leg or Romanian deads, Back squats, single leg press (ego buster right there)
AB's: AB wheel (standing or on knees), Hanging knee raises, static holds of any kind

Day 3 Rest 120's, rep range 10-12 all to failure,
Back: weighted pull-ups, Rows, (don't repeat day 1's exercise)
3 sets Chest: (don't repeat day 1's)
3 sets Thigh: (if did quad on day 2, do hamstring or vice a versa)
2 sets Delts: (do different than day 2, if pressed do rear delt work)
2 sets Calves (again different than day 1)
1 set Bi's
1 set Tri's

Day 4 rest 120 sec, 8-10 reps
3 sets Thigh
3 sets Chest
3 sets Back
1 set Delts
2 sets calf
1 set tri's
1 set Bi's

You will progress each week by decreasing rest time (30 sec each week till 90 sec b/n sets) and adding 1 set to each exercise till you reach 5 sets on every lift you started out doing 3. All other exercises set #'s stay same. You can try and add weight but good luck with that.
Also as u advance you can superset exercises. For example on a thigh day I may front squat 13-15 reps, then jump on leg press and do single leg press all to failure.

Good luck: You can follow this for three weeks, then PM me and I can give you instructions for next phase.
 
EER said:
Well you can gain lean mass on and off cycle. That will depend on diet and recovery mainly.

I only lift 4 maybe 5 times/wk. I need recovery time and sleep. Now on my "off" days I do stretch and should/joint rehab/prehab work. I do recommend stretching and rotator cuff strengthening for anyone on their off days and pre-workout.

Try this
Now pick compound exercises for each "part" I give you using free weights
Day 1 Rest 120 secs, reps 13-15, all exercises do 1 warm up set then three sets to absolute failure in the given rep range (13-15). If you don't hit the rep range you must repeat the set.

Back Recommended: Barbell or DB rows, chin-ups, inverted rows
Chest: Incline DB or Barbell press, chest dips, pull-overs
Bi's: Hammer's, drag curls,
Calf: single or standard calf raises, donkeys, or seated

Day 2 same as day 1
Delts: Barbell over head press, rear delt rows (elbow out), face pulls, DB press
Tri's: Dips,Diamond push-ups, close grip bench press
Thigh: Front squats, goblets, stiff leg or Romanian deads, Back squats, single leg press (ego buster right there)
AB's: AB wheel (standing or on knees), Hanging knee raises, static holds of any kind

Day 3 Rest 120's, rep range 10-12 all to failure,
Back: weighted pull-ups, Rows, (don't repeat day 1's exercise)
3 sets Chest: (don't repeat day 1's)
3 sets Thigh: (if did quad on day 2, do hamstring or vice a versa)
2 sets Delts: (do different than day 2, if pressed do rear delt work)
2 sets Calves (again different than day 1)
1 set Bi's
1 set Tri's

Day 4 rest 120 sec, 8-10 reps
3 sets Thigh
3 sets Chest
3 sets Back
1 set Delts
2 sets calf
1 set tri's
1 set Bi's

You will progress each week by decreasing rest time (30 sec each week till 90 sec b/n sets) and adding 1 set to each exercise till you reach 5 sets on every lift you started out doing 3. All other exercises set #'s stay same. You can try and add weight but good luck with that.
Also as u advance you can superset exercises. For example on a thigh day I may front squat 13-15 reps, then jump on leg press and do single leg press all to failure.

Good luck: You can follow this for three weeks, then PM me and I can give you instructions for next phase.
Click to expand...

Sweet Jesus my brother! I will defiantly do this program and I'll follow up afterwards! Thanks again!!!!!
 
No problem. Feel free to PM your lift selection, maybe I can advise on that. Key to the program is 1. take ever set to failure, but make sure your are doing it wit quality reps and form, 2. rest b/n sets...don't rest too long, if you find yourself cheating the rest time drop the weight, 3. Recovery on off days. Sleep and eat good. Keep cardio quick and to the point. I do interval sprinting 2 days a week for 15 min each day and maybe some quick jump roping.
 
45-75 min 3x a week making more gains than any other training program in the last 3 years.

Sent from my SM-G900W8 using Tapatalk
 
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