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Gym for 30-40 mins. Selling myself short?
I hit the gym for literally 30-40 mins. I'm in and out. I do 1 muscle group per day with the exception of Mondays which is bis and tris. I do 3-4 sets per workout and 4-5 workouts per muscle group. For example my chest routine might look something like:
-Incline dumbell press 12x12x10x8
-iso-lateral chest press 12x12x10x8
-decline cable presses 12x12x10x10
-machine or cable flys 12x12x10x10
Sometimes I'll only do 3 sets if I feel I've hit it hard enough. I can get all this done in 30 mins. Sometimes I feel like a lot of people train harder than me....maybe not harder, but longer. I've always had a fear of overtraining, whether it's a myth or not, I still try to avoid going over the top. My progress seems to be fine, I'm just wondering if I'm selling myself short by not spending 1-2 hours in the gym destroying my muscles.
***What are your thoughts? I'd like to hear from both sides of the spectrum.....
-the quick and to the point trainers.
-the fanatic spend hours on end and destroy every muscle until you pass out trainers.
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I'm not an expert, let me say that up front. Based on the books I've read, and what I do, I'd say it depends on the amount of weight you're using, how long you rest between sets and the speed you are working out at. Heavy weights? Circuit? HIIT? Are you including cardio in this time frame or are you doing it at a separate time of the day?
If you're happy with your progress then I'd say stick with what you're doing-if it ain't broke why fix it? If the progress slows down then switch things up!
I am looking forward to hearing what some brothers have to say that are more knowledgeable than me! Great question!
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I do the same thing, stick with one muscle group each day and knock it out in 30-45 minutes 4 sets each group, but I switch tris and bis every workout at the end and leave the gym in 1hr.
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my training is similar in length like Dorian Yates style. If you give everything you've got to failure with the heaviest possible weight, you dont have much left in the tank to go past 45 minutes. Minimal rest, razor focus no phone, no bs, no eye contact, Get in, smash it, get out, go eat. Simple as that
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I spend 50min-1hr and do a 4 day a week split. During cutting or recomp I spend more time in the gym simply because I do more exercises and cardio. Time in the gym can be 30 minutes! For me after twenty plus years of training, I’ve built my base long ago.. so it’s all about intensity and efficiency. I don’t have my phone, I steer from talking to others(besides workout partners) and lift. The MEALS and supplements take up the most time. Designing, prepping, cooking, shopping, and eating!
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Im gonna tell you EXACTLY what you want to hear. IF YOU HAVE TO ASK YOU ALREADY KNOW THE ANSWER BRO. try adding another set to each exercise. or change the weight. one day start heavy and then Finnish light then the next start light and finish heavy. also you can do only 5 reps but dont count reps until you start getting sore. then at the very end add in some band work ( my favorite for chest is to wrap one band around the leg of my cage and do a pushup and when i come up take the arm closest to the cage and pull the band across my chest do x amount each side after your workout) or after workout do dips then pushups.
but im that crazy fuck that lives in the gym. hell i put Olympic rings in my office at work 20190121_174312.jpg
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Time frame really doesn't matter, to a degree.. The only time your body knows is TUT.. It knows no weight, just TUT.. If you can get in there and during your session smash some demons all the while TUT is at its level were you're drop setting and can barely complete sets of 30-40% of your existing load and you keep time intervals with rest limited in a narrow range, than you're heading in the right direction and optimizing on hypertrophy, the more intense the state of hyperemia is, the greater chance you will achieve your adjective..
If this can be done all the while without compromising your form, than I call that a good session in my book..
Always remember; Where were you mentally during those sets/reps? If there's no mind-muscle connection than you wasted your time...During those last few reps in each set, you must be in a state of fucking zen, an altered universe, it's just your will to drive and the mind to muscle connection..
Post-workout carbs/protein is equally or if not more important.. Capitalize on that window before it closes!
Get'er done...
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Originally Posted by
Vision
Time frame really doesn't matter, to a degree.. The only time your body knows is TUT.. It knows no weight, just TUT.. If you can get in there and during your session smash some demons all the while TUT is at its level were you're drop setting and can barely complete sets of 30-40% of your existing load and you keep time intervals with rest limited in a narrow range, than you're heading in the right direction and optimizing on hypertrophy, the more intense the state of hyperemia is, the greater chance you will achieve your adjective..
If this can be done all the while without compromising your form, than I call that a good session in my book..
Always remember; Where were you mentally during those sets/reps? If there's no mind-muscle connection than you wasted your time...During those last few reps in each set, you must be in a state of fucking zen, an altered universe, it's just your will to drive and the mind to muscle connection..
Post-workout carbs/protein is equally or if not more important.. Capitalize on that window before it closes!
Get'er done...
Amen... A fucking Zen about sums it up. During those last few reps, in my mind Im the only one in the gym
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With only 30-40 minutes, when is there time to do FB updates, do Instagram selfies or text your mates on the opposite side of the gym? I though that was a critical part of working out.
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Originally Posted by
Jozifp103
I hit the gym for literally 30-40 mins. I'm in and out. I do 1 muscle group per day with the exception of Mondays which is bis and tris. I do 3-4 sets per workout and 4-5 workouts per muscle group. For example my chest routine might look something like:
-Incline dumbell press 12x12x10x8
-iso-lateral chest press 12x12x10x8
-decline cable presses 12x12x10x10
-machine or cable flys 12x12x10x10
Sometimes I'll only do 3 sets if I feel I've hit it hard enough. I can get all this done in 30 mins. Sometimes I feel like a lot of people train harder than me....maybe not harder, but longer. I've always had a fear of overtraining, whether it's a myth or not, I still try to avoid going over the top. My progress seems to be fine, I'm just wondering if I'm selling myself short by not spending 1-2 hours in the gym destroying my muscles.
***What are your thoughts? I'd like to hear from both sides of the spectrum.....
-the quick and to the point trainers.
-the fanatic spend hours on end and destroy every muscle until you pass out trainers.
All depends on your results are you progressing, staying the same or regressing ?
There’s no clear cut answer. I’ve felt as you become a more advanced lifter you’re mind muscle connection becomes that much better and with that you’re able to hit the muscle group much faster and directly stimulate and contract much harder. Where as a newbie might need 1.5-2hrs to throw around some weight in hopes they’re hitting the right muscle group
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