Massive Difference Doing Training Sessions Under 45-55 mins....

[Frackal]

Rather than an hour and 1/2..this is well known but I didn't even take it as seriously as I now see I should...I have been training one bodypart, (ie quads day one, chest two, etc..) quickly, intensely, and have noticed that after a training session with this method I feel a rush of testosterone, a ton of energy, and a great pump, whereas training 1 hour and 1/2 I normally feel rundown, weak, tired and flat. I am using ox at 45mg/day, and have still noticed a tremendous difference...I know it's different with higher dosages of gear, but still I think most could benefit in many ways from accute training sessions like this..it is also easier to keep up super-intensity for the shorter period of time.

 

[WCP]

I do this when it "time to get ready for summer" time, it kicks your ass when your used to taking more time, but hey, it works.

Peace,
WCP

 

[gilly6993-recreatedbygeorge]

My workouts never last over an hour. IMO if you can train a bodypart for longer than an hour your not training hard enough.

 

[SDRaver]

That's why I like to follow workout plans like Dorian Yates. Short but very intense

 

[buffut1]

Test levels peak around 45 - 60mins during a workout, then drop dramatically. That is why I stick to the philosophy.."get in, pump, and get out" wait, maybe that my sex theory...

oh well... you get the point...

 

[nautica]

Yep. 45 to 60 max for me.

 

[Stan O'Zolol]

I agree Frackal. I've cut down on my workout times too and the intensity has definitely gone up.

 

[GARAGE GORILLA]

That's why I like to follow workout plans like Dorian Yates. Short but very intense

Just started this myself and it has made a huge difference in my lifts. I used to spend at least an hour and a half in the gym on chest day because I trained chest, shoulders, tris and traps in the same workout. I am using the same split that Yates used now and I am in and out in under an hour and that includes warmup and stretching.

 

[manny78]

45-60 min ??? damn thats long, well I've always been training only one body-part 20-30 min.... AM I the only one ?

 

[GARAGE GORILLA]

45-60 min ??? damn thats long, well I've always been training only one body-part 20-30 min.... AM I the only one ?

Since I started my new split my actual lifting time is right around 30 mins. Stretching before and after takes about 10 mins total and warmup is 10 mins.

 

[macho21]

45-60 min ??? damn thats long, well I've always been training only one body-part 20-30 min.... AM I the only one ?

Me too, 20-30 min. All out, I couldn't train longer if I wanted to.

 

[CycloneHWT]

can you guys post some of these 20-30 min routines, im curious as to what it consists of

Cyclone

 

[pittbull2]

Frackal ,what does your chest routine look like to get out in 45 minutes ? I would have a hard time doing it with the routine I'm on.

 

[Willyumyum]

I get my chest routine off in about 45 minutes:

3 sets incline dumbbell press
3 sets flat dumbbell press
3 sets weighteed dips
3 sets flat flyes (or pec dec machine if you want)

YUM

 

[Mike P.T.]

I get my chest routine off in about 45 minutes:

3 sets incline dumbbell press
3 sets flat dumbbell press
3 sets weighteed dips
3 sets flat flyes (or pec dec machine if you want)

YUM

that's a good chest routine. where did u get it from? hehehe

 

[Willyumyum]

that's a good chest routine. where did u get it from? hehehe

A few people have suggested it to me (including you) and it works nicely

YUM

 

[Mike P.T.]

A few people have suggested it to me (including you) and it works nicely

YUM

oh thx just take the credit away from me. that's it im telling the mods.

 

[BigRed54]

My Chest routine is done in 45min.

4 sets of Flat bb bench
4 sets of Incline db press
3 sets of Flat db press
2 sets of Flat fly db

Alot of sets but its in 45min though....

 

[Diesel3d]

My workouts are the same way. I do a modified verson of MAX ot wich has similar traits....... no more than 45 min - an hour in the gym, and body parts more split up throughout the week

here are some basic weekly splits, they are from the max ot 6 month program i am doing now

m..
t..
w..
th..
f..

legs
chest forarms
back traps
shoulders and triceps
biceps and abs


Back and Forearms
Shoulders and Traps
Legs and Calvesraps
Chest
Biceps and Triceps

Shoulders and Triceps
Legs and Calves
Back and Abs
Chest and Traps
Biceps and Abs

Biceps, Forearms, and Abs
Shoulders and Calves
legs
Back and Traps
Chest and Abs

Back and Traps
Chest and Calves
Biceps and Triceps
Legs and Abs
Shoulders and Forearms

Chest and Abs
Biceps and Forearms
Legs and Calves
Shoulders and Triceps
Back and Traps

 

[Littlebit]

HIT

Yup! Intensity is the key.

I do a modified HIT workout. For more info on High Intensity Training, go to http://www.cyberpump.com/. It's explains the philosophy behind it. I can do chest, shoulder and tris yet STILL finish the workout in under 45 minutes. Same with the other days of the split. I too was skeptical at first, but once I saw my strength increase faster than it had ever before, I was hooked.

 

[Ercole]

Frackal, I totally agree! One bodypart, try not to go over 45 minutes.

 

[Frackal]

I do a Max-OT type routine as well....I'm training chest today actually, and it looks like this:

Incline Dumbell Presses: 1/4-6 reps
Flat Dumbell Presses: 2/4-6
Weighted Dips: 2/4-6
Incline Smith BB Presses: 2/4-6
Dumbell Pullovers: 1/4-6
Decline Barbell Presses: 1/4-6
I do some brutal (but safe) stretching as well when my chest is very pumped.

I do max-ot style warmups too, which are unique and real effective in my opinion...anyway this is one of my longer days but from the minute I start my first warmup set of dumbell inclines to the end of my stretching, I will be out in under 60 min. I also rest 2.5-3 minutes...

 

[BigGuns2]

Short and intense is the way to go!

 

[rebeljuice]

30-45 minutes of heavy and intense workout seems to work the best for me

 

[JC Grifter]

Yep. I do the same routine... and my reults are better, and I feel much better after the workout!

 

[the_only_sepe]

I agree that gettin in and out under an hour is great, also not working out on succesive days is good too, unless you are juiced to the gills, it is wayyyy too easy to overtrain than people think!

 

[NY1Muscle]

My 2cents:

I have tried it all...I am a thinner guy and short and intense seems to work for me. Adequate protein, which is not always easly to do, seems just as important to me as the workouts themselves.

Mon: Legs
Tues: Chest/Tri
Wed: Off
Thurs: Shoulders/Calves (2nd time for the week)
Fri: Back/Bi

3 sets per body part, and that's it.

20-30 min Cardio + 30-40 min weights = 1 hour

Been working very solidly for me (increasing strength regularly - squat has been going up 20lb a week, not alot for the big boys but i'm happy with it. now 'free' squatting 225# when i started a year ago i was only able to do about 95#.)

 

[CycloneHWT]

why does everyone say that you cant go intense for more than an hour? I go for a about 90 mins and my workout is intense all the way through, i dont lose a step, this is my first day of the week

wide grip bench 3x5
incline dumbell 4x8
crossovers 3x12-15
tri extention 4x10
lateral delt raise 3x10
barbell curl 3x8
db curl 3x8

I go about 90 mins with about 45 - 1 min between reps and i dont lose a step, i dont tire out, just my chest and bi's are dead at the end of this. I dont think i am overtraining, i am getting bigger stonger and more cut on this type of workout

 

[trial0r]

this takes me an hour:

4 sets flat bb bench (1 warmup)
3 sets incline db bench
3 sets decline bench (bb or db)
3 sets cable crossovers

abs - 3 sets of 15 leg raises immediatly followed by 15 situps