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I just goto the gym to watch everyone else workout..
How many hours in the gym?
- Thread starter GOLUAN
- Start date
big49ersfan
New member
when bulking i go heavy never more than 5 reps in a set an i work upto 3rpm weekly and once a month to a 1rpm for the big lifts i.e. deads, squat, a press, an overhead press, cleans. so i take long breaks to get the most of out my sets. i liek to hit about 5-10sets of the above lifts and then do accessories. with is a lot quicker but id guess id spend about 1hr to 1.30hr in bulkin on weights. then i will aim to do a sprint session a week after shoulder and an agility sessions after chest. this is bulkin
it works out like
day 1 legs-3 x box jumps, 7 sets of squats, 3 x good mornings, 3 x lunges, 2 x calf raises and abs (in a superset) 1 hr 30min
day 2 chest- 7 sets of dips, 4 x incline bench press, 3 x narrow bench that takes an hour and then 30mins of agility work
day 3 off
day 4 back- 6 x cleans, 6 x deads, 3 x wide chins, 3 x narrow chins, 3 x single arm rows takes about 1hr 30mins
day 5 shoulders and bis- 7 x push press, 3 x db press, 2 x side raises/ bent over raises supersets. takes about 1hr and 30mins of sprint works
day 6 and 7 off
when cutting it is a different story i like to seriously split up my body parts and i find that working on a 10day split usinga lot more isolation work and a lot more cv. weight will take around 30-45mins and then i aim to do 2 x 30-45min cardio sessions a day.
so
mon- legs all 3 x10- front squat, leg press, lunges, will be a triple drop set of leg extensions
tuesday chest 4 x dips, 3 x incline bd press, 3 x decline press, triple drop set of flys
wed- off
thursday- back 3 x 10 wide lpd, narrow lpd, bo row, single arm row,
friday- biceps and abs- 3 x10, standing curls, preacher curls, concentation and hammers, then 3 x 10 in a super set of cable pull in and swiss ball crunches
sat off
sun- off
mon- hams and shoulder- 3 x 10 sldl, ghr and curls and then 3 x10 db press, side raises, front raises, bent over raises
tues- calves and triceps3 x 10 narrow bench, skull crushers and triple drop set of pull downs and then 10 x 10 standing or seated calf raises
wednesday- off
thursday- legs again
as said all this workouts take about 30-45mins then if i do cv after for 45min will take 1hr in the gym in the pm and will do about 45min of cv in the am.
it works out like
day 1 legs-3 x box jumps, 7 sets of squats, 3 x good mornings, 3 x lunges, 2 x calf raises and abs (in a superset) 1 hr 30min
day 2 chest- 7 sets of dips, 4 x incline bench press, 3 x narrow bench that takes an hour and then 30mins of agility work
day 3 off
day 4 back- 6 x cleans, 6 x deads, 3 x wide chins, 3 x narrow chins, 3 x single arm rows takes about 1hr 30mins
day 5 shoulders and bis- 7 x push press, 3 x db press, 2 x side raises/ bent over raises supersets. takes about 1hr and 30mins of sprint works
day 6 and 7 off
when cutting it is a different story i like to seriously split up my body parts and i find that working on a 10day split usinga lot more isolation work and a lot more cv. weight will take around 30-45mins and then i aim to do 2 x 30-45min cardio sessions a day.
so
mon- legs all 3 x10- front squat, leg press, lunges, will be a triple drop set of leg extensions
tuesday chest 4 x dips, 3 x incline bd press, 3 x decline press, triple drop set of flys
wed- off
thursday- back 3 x 10 wide lpd, narrow lpd, bo row, single arm row,
friday- biceps and abs- 3 x10, standing curls, preacher curls, concentation and hammers, then 3 x 10 in a super set of cable pull in and swiss ball crunches
sat off
sun- off
mon- hams and shoulder- 3 x 10 sldl, ghr and curls and then 3 x10 db press, side raises, front raises, bent over raises
tues- calves and triceps3 x 10 narrow bench, skull crushers and triple drop set of pull downs and then 10 x 10 standing or seated calf raises
wednesday- off
thursday- legs again
as said all this workouts take about 30-45mins then if i do cv after for 45min will take 1hr in the gym in the pm and will do about 45min of cv in the am.
surferstar
New member
GOLUAN said:
i dunno how you can stay that long if your breaking your ass on ever set. first thing in the am 1 hour empty stomach cardio, then 1.5 hours weights about 2 hours after cardio, after that i'm totally exhausted, kudos to you if your breaking your ass for that long and can keep it up.
MorganKane
New member
I train 60-90 minutes.
I get the same result doing that as I did when I was doing much more.
3-4 hours seems to be a waste of time too me.
I can't even recall reading about a pro doing that much in one workout.
How much time do you spend japping in the gym?
Even with 20 sets it shouldnt take 3 hours.
I get the same result doing that as I did when I was doing much more.
3-4 hours seems to be a waste of time too me.
I can't even recall reading about a pro doing that much in one workout.
How much time do you spend japping in the gym?
Even with 20 sets it shouldnt take 3 hours.
GOLUAN said:
Very possible, I can train the big body parts in about 45-50 minutes(back,chest,shoulders) Arms, I can do in 25-30minutes.. Legs takes me the longest, usually about 1 hour, 5 minutes.. (w/hamstrings)
melochai
New member
I'm usually in the gym for a couple of hours myself, but i take my time between sets usually about 5 minutes. It's different for everybody though. Today will be longer I gotta do chest and legs, I'm trying to play catch up from having a stomach virus. It may be wrong, but I gotta get back on track.
