what is the right length for total body workout?

[James Cole]

Now I'm doing a total body work out 3 times per week with 3 days cardio.
I spend about 30-45 min on cardio but for total body work out I ended up spending about 2 hours for each session. Is this too long? should I just cut down the set? instead of doing 2 set of each exercise, do more heavy weight for just 1 set for each exercise? so far I feel pretty good but I don't want to over exercise.

Thank you all

[swanso5]

no workout should take longer than 45mins...alternate wt and cardio days is the best option...if wts are taking too long than it is beleif that you are using exercises that could and should be excluded...use compound lifts only...add interval training over steady state cardio ift hat's what you're doing...post program so we can see what you're doing

[James Cole]

this is day 1 program.
abs 10 min
biceps curl 20lbs weight 8-10 rep 2 set
triceps ext 15bls weight 15 rep 2 set
squat 15lbs weight 12 rep 2 set
dumbbell bench press 25 lbs weight 15 reps 2 set
pull down 20lbs weight 12 rep 2 set
military press 15lbs weight 12 rep 2 set
triceps pushdown 15 lbs 12 rep 2 set
dumbbell curl 20 lbs 8-10 rep 2 set
up right row 15lbs 12 rep 2 set
lex ext
repeat the entire routine from biceps - leg ext

day 3 same 2 set each exercise
abs 10 min
squat
dumbbell bench press 25lbs 15rep
incline 25 lbs 12 rep
decline 25 lbs 12 rep
standing lateral raise 15lbs 12 rep
dumbbell front raise 15lbs 12 rep
leg ext
military press
upright row
concentration curl 20lbs 10-12 rep

repeat from squat- concentration curl

day 5

abs 10 min
squat
bench press
pulldown
traveling lunge 15lbs 10-12 each leg
military press
upright row
step up 15lbs weight 10-12 each leg
triceps pushdown 15lbs 12-15 rep
leg ext
biceps curl

repeat again from squat

day 2and 4 is cardio day 6 is interval

I'm thinking of doing the same routine but add more weight and not reapeating.

thank you Swanso5

[swanso5]

too much vol...too many exercises per session...exercise set up is no good (always largest muscles to smallest)...shit just read it again and you do that all twice??? way too much...doing this much means the wt your lifting is compromised...this is from an old post but the same applies to you...

you'll need a full body approach with the following exercises;

Deadlifts - full body
Rows - back
Squats - full body
Stiff Leg Deadlifts - hams / lower back
Bench Press - chest
Shoulder Press - shoulders
Chin Ups - back

i would split these in half and do 3 sessions/week alternating sessions so week 1 you do session a and session b once then weel do session a once and session b twice etc...this is how i would split them:

session a - deadlifts...bench press...pull ups

session b - squats...stiff leg deadlifts...rows...shoulder press

for parameters apply this template:

exercise 1 - 4 x 6 - 8 reps
for the rest just do 2 - 3 x 8 - 12

only reach failure on the last rep of the last set...try this and let me know how you go

[SarahPT]

Hi there,
I think your workout is too long. Some people, myself included, respind better to higher volume. But 2 hours is too much even for someone who responds best to high volume. I think you would do well with fewer isolation and more compound. For example, if you do pull ups and rows you have hit biceps quite well and don't need to hit them with isolation. If you do squats and straight leg deadlifts you have hot quads, hams, glutes and spinal erectors. I would also advise starting with the larger muscle groups. Like do like first, then back, then chest, one exercise for shoulders. Hope that helps.

Sarah

[James Cole]

thank you sarah and swanso5. yes right now I start with large muscle group and do total body work out. program now is at 60 minute + about 10 or 15 minute of abs. I do 3 days lift + 3 days cardio. it's pretty good so far.

thanks you all