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Heyo. New here, loving the great research here. Will introduce myself in a more indepth thread later, but I just want to start off with the question I have pressing right now.How long can you spend in the gym each day before you see diminishing returns? Any research on this?Right now, I just make sure that Each time I work a muscle group, I don't do that routine for another 5 days. Right now, I spend 76 minutes in the gym. I break down my sets into 4 sections. Muscle group1 aiming for new records, Muscle group 2 aiming for new records, Muscle group 1 with just one exercise, fatiguing my muscle as much as I can, and muscle group 2 with one (new) excercie, fatiguing the same muscle fibers as much as possible.So each lift day is broken into 4 sections of 19 minutes. Why 19? I like the number. Its prime. No real reason.None of the above really matters much.Anyways, some days, I feel myself slowing down at the 45-60 minute mark, and I am woundering if I am spending too much time in the gym.I want to maximize hypertrophy, but I also want to leave the gym with allot of energy for the rest of the day.PS:I fully intend to research shockwave, but I suspect that that is something I will have to make sure I do right or not at all, so im just looking for some general rules/ research relating to hypertrophy, energy, and time spent in gym.Thank you much.
Doesn't matter the amount or time. Just get to the gym to train. Overtraining is over rated to be honest. And pretty much happens when you're under eating. You can train the same body part 2x a week if you wanted
If there is no real maximum time for signirficant growth, what is the minimum?I assume you cant go in, do one set, and leave.There has to be some sort of time range.
If there is no real maximum time for signirficant growth, what is the minimum?I assume you cant go in, do one set, and leave.There has to be some sort of time range.
Time isn't one of the most important variables in training if you ask me. Intensity comes first.... if you can do quality working sets you won't need to spend 2 hours in the gym (with some exceptions). Goals come next.... always progressing in multiple aspects of training will keep you building muscle so have an immediate goal for every workout.Like tex said overtraining i also believe to be a hoax unless your diet is sh!t. Dont be worried about working TOO HARD..... very few people do this
No shit…”go in do one set and leave”Morning training has double growth hormones and has an increased fat burning capabilities. Evening training is the recommended time for backload as prescribed in the book.
I was just wondering, if you are going to spend 5 hours in the gym, would it be better to split that up in 4 days, or 6?Seems to me that if 30-45 minutes is enough to get a similar Anaerobic response, to 60+ minutes in the gym, (assuming equal intensity) wouldnt it be better to to less time in the gym, but more days in the gym?I agree that its harder then one might think to over-train as long as you have proper diet and let your worked muscle groups recover, but it seems to me that there are not only pratical benifits to spending less time but more days in the gym (work, kids, ect,) but also physiological benefits as well. PS:
Morning training has double growth hormones and has an increased fat burning capabilities. Evening training is the recommended time for backload as prescribed in the book.
So which do you do? Are the benefits of each generally equal to make little difference?
A lot of it depends on work load, strength and what else you're doing. For example, I can't go in and get a good deadlift and back workout in under 75 minutes. There's a lot of warm up time and recovering between top sets of deadlifts takes a while. On the other hand, if I were doing something like arms or shoulders and choosing 3-4 exercises with 3-5 sets each, it would take much less timePersonally I tend to train in the evenings generally around 5. I train 5 days per week right now and each session takes 75-120 minutes depending on the day and I'm making the best gains of my life.
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