training session,how long is too long?

yojimbo1974 · Post by **yojimbo1974** » Mon Dec 29, 2008 12:44 pm

Today was shoulder day(all delt heads and top to bottom traps)
I did 2 exercises for each head=6 total 3x6 heavy
4 trap exercises 3x6 heavy

did forearms, 4 exercises, 3x10 heavy

ran on the mill for 1 mile at 6.2 walked for another mile at 3.0

kinda did 4 machine chest exercises 3x7 heavy

all this took 2 hours....was it overkill?
didnt feel like it,but me and testoserone levels dont talk much
thanks for the help.

YasinH · Post by **YasinH** » Mon Dec 29, 2008 1:58 pm

yojimbo1974 wrote:Today was shoulder day(all delt heads and top to bottom traps)
I did 2 exercises for each head=6 total 3x6 heavy
4 trap exercises 3x6 heavy

did forearms, 4 exercises, 3x10 heavy

ran on the mill for 1 mile at 6.2 walked for another mile at 3.0

kinda did 4 machine chest exercises 3x7 heavy

all this took 2 hours....was it overkill?
didnt feel like it,but me and testoserone levels dont talk much
thanks for the help.

Bro,No matter what u doing..The best advice i can give you is..

GO HEAVY ,GO HARD, 45 mins-1hour.. If u take it to the maximum and train hard, 1 hour is all u need. Anything after that ,no matter how much u go, your not gonna see results because uve already fatigued your muscles and body.. Go heavy,hard and then after that, EAT HEAVY AND HARD..

swanso5 · Post by **swanso5** » Mon Dec 29, 2008 5:38 pm

not to be the bearer of bad new but that's one of ther biggest waste of 2hrs i've seen in a gym

train all 3 head of the delts, traps...forearms???

then 4 machine chest exercises???

not one good exercise amoung them it would seem

do this your very next 3 workouts

spend 30mins doing deadlifts then go home

day off

spend 30mins doing chin ups then go home

day off

spend 30mins doing squats then go home

10 x more productive in less time it takes you to do 1 session

timtimtimmah19 · Post by **timtimtimmah19** » Mon Dec 29, 2008 6:05 pm

In general, barring certain supplementations, the maximum length of a workout should be from an hour to an hour and twenty minutes. At this point your ratio of testosterone to cortisol in your body starts to plummet, actually harming muscle gain and increasing fat storage.

swanso5 · Post by **swanso5** » Mon Dec 29, 2008 6:08 pm

45 - 60mins for mine..it all depends on your pre training and/or during nutrition though

yojimbo1974 · Post by **yojimbo1974** » Mon Dec 29, 2008 6:38 pm

ty guys

Packard · Post by **Packard** » Tue Dec 30, 2008 9:58 am

Professional athletes will often workout for longer periods of time. But they don't have jobs or school to compete with gym time. They have more opportunity for rest than do people who work or go to school.

The limiting factors for a workout are:

1. Available time
2. Ability to recover before the next workout

If you have the available time and you can fully recover from the long workout before then next one, then workout for as long as you want.

However, if you want to train for the rest of your life, then you really want to accomplish as much as possible with the least amount of training possible. In other words, you want to train "smart".

If you are a novice, the get a workout from a recognized expert and try that for a while. If you are just starting out, a 2 hour workout is a lot.

When I was training for mountain climbing I would run 10 miles 2 days a week in addition to riding bicycle in the evenings for 25 miles (a little over 2 hours). I also ran wind sprints 1 day per week and 5 miles on two days a week (5 running days per week). On weekends I rode 60 miles each day, weather permitting and that took about 4 hours. But that is a program that you have to work up to and it (for me, at least) was not sustainable; I had to take a break after about 4 - 5 months. Since the climbing season was predictable I simply planned the start of the training to get me in peak shape for the climbing.

Your goal should be "to get the most amount accomplished with the least amount of work" if you want to do this long-term.

yojimbo1974 · Post by **yojimbo1974** » Tue Dec 30, 2008 3:30 pm

very helpful!

lukep27 · Post by **lukep27** » Fri Jan 16, 2009 4:06 pm

Hi, i'm 17/18 and I have been going to the gym for over a year now and haven't really noticed any difference
I go to the gym 2-3 times a week and just max out on most machines for about an hour, or until i can do no more
I have also been taking creatine caps, and protein shakes and really am not noticing a difference ..
I was wondering what else I can do to tone and build up body easily and effectivley for this summer alone
I have no idea what are the best foods to eat apart from meat and vegetables, so a strict eating plan may be of some use.

Thanks

swanso5 · Post by **swanso5** » Fri Jan 16, 2009 4:16 pm

training - search the waterbury method by chad waterbury

eating - go to diet section and read "read before posting..."

creatine - you don;t need it, save your cash

Boss Man · Post by **Boss Man** » Fri Jan 16, 2009 7:29 pm

Creatine isn't worth it, especially if you're not built right, as the power increases for less weightier lifters is often rubbish.

Plus if you take Protein shakes with little Carbs in, or in addition to from a food source, then you won't get as good an Insulin response, making it harder to get Protein into muscles, and possibly causing more wastage.

redjake · Post by **redjake** » Fri Jan 16, 2009 9:50 pm

Boss Man wrote:Plus if you take Protein shakes with little Carbs in, or in addition to from a food source, then you won't get as good an Insulin response, making it harder to get Protein into muscles, and possibly causing more wastage.

Can you expound on that? I don't want to waste money on Protein shakes, or use them improperly, but from what I've read here (and elsewhere), it's in best interest to take them immediately following a session.

swanso5 · Post by **swanso5** » Sat Jan 17, 2009 1:59 am

if you train properly you actually damage your muscles...following the "broken bones grow back stronger" apporach, adequate recovery methods (food and rest) rebuild your muscles bigger to adapt to the ever increasing stimulis you place onto them (training and increasing the stress placed on the muscles)...if you break your leg then you get immediate attentioon to start rectifying this so again floolwing that approach, as soon as you finidh training, you need some protein to start rebuilding up your muscles...this also means you need fast absorption which is where liquid protein trumps solid protein (food)...protein consumed with carbs allows for greater absorption and useability which is what you want and need

so yes, have a protein shake as soon nas you finish any wt training session but at no other times

redjake · Post by **redjake** » Sat Jan 17, 2009 9:26 am

Thanks. I think I understand the need for immediate protein, but I'm a little vague on the carb/insulin part. I think I understood it to mean more carbs allows for increased insulin release which more quickly allows the protein to be absorbed into the muscle?

Or am I way off?

I have 20g protein Myoplex shakes that contain 20g of carbs. Is this sufficient?

redjake · Post by **redjake** » Sat Jan 17, 2009 9:37 am

Just read your post on Bossman's site regarding insulin - in the Nutrition section. Thanks.

training session,how long is too long?

training session,how long is too long?

Re: training session,how long is too long?

eating and training