Length of Training

ShiraDarling

hey everyone, I'm making a new training program for myself starting the second week of Jan. But i was just wondering how long do you think this workout would take to complete... just for curiosity sake. I will be working 14hr days, so I dont want my workouts to be too long. so tell me what you think- this is what I have planned for my "Leg Day"


SQUAT (NARROW) 2 X 10-12, 1 SET TO FAILURE
SQUAT (WIDE) 2 X 10-12, 1 SET TO FAILURE
DEADLIFTS 2 X 10-12, 1 SET TO FAILURE
SPLIT SQUAT 2 X 10-12, 1 SET TO FAILURE
PLIE SQUAT 2 X 10-12, 1 SET TO FAILURE
THIGH ABDUCTOR 2 X 25, 1 SET TO FAILURE
THIGH ADDUCTOR 2 X 25, 1 SET TO FAILURE
CALF RAISES 2 X 20, 1 SET TO FAILURE
DUMBBELL GLUTE BRIDGE 2 X 20, 1 SET TO FAILURE
SINGLE LEG GLUTE BRIDGE 2 X 20, 1 SET TO FAILURE
GLUTE KICKBACK 1 X 50
EXERCISE BALL CRUNCH 2 X 50, 1 SET TO FAILURE
RUSSIAN TWISTS 2 X 50, 1 SET TO FAILURE
PLANK 2 X 60sec, 1 SET TO FAILURE

AJ_G

Depends on how long you rest between sets and if you have to wait for equipment, but I'd say anywhere from 90 minutes to 2 hours, maybe even more. I wouldn't recommend doing squats to failure, that might be embarrassing when you go crashing to the floor because your legs failed haha. If you have a Back day, or a Back and Biceps day, I'd move deadlifts to that day instead of leg day, they actually work your back more than your legs and it will shorten your leg day.

Cherimoose

If you do 2 heavy sets each of squats, deadlifts, and lunges (or splits squats), all the other exercises are unnecessary and can be dropped. Estimated time - approximately 30 minutes, including a warmup set.

When designing a routine, prioritize compound exercises, de-emphasize isolation exercises.

ShiraDarling

hah, I sure hope I don't make a fool out of myself! I find that when I do sets to failure I notice more of a difference in my legs over the weeks. Anyways,, thanks for the input! Now that i look at my program again.. it does look quite long.. might have to trim it a bit.

ninerbuff

Too many squats and no hamstring exercises. Focus on just doing 4-6 good sets of shoulder width squats with as much weight as you can handle for 10-12 reps.
Length of exercise time will depend on rest between sets and tempo of your workout.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sarauk2sf

What are your goals?

General comments without knowing goals.

- you do not need to go to failure, and should not in most cases (and definitely not deads)
- too much volume
- you do not need to squat that much (or do 2 versions on glute bridges - just do the single leg variation)
- you probably do not need the adductor or abductors - squats should see to that
- you would be better off mixing lower reps and medium reps than having everything medium to higher reps.

To be honest, you would be better off picking an established program based on your goals rather than trying to devise your own.

jimmmer

To be honest, you would be better off picking an established program based on your goals rather than trying to devise your own.

^This.

Without wishing to sound mean, this is a list of exercises put together without regard to proper programming.

Do yourself a favour and check out something that'll allow you to progress and minimise injury risk.

ShiraDarling

Thanks for everyone's input! I guess it would be best to follow an already established program, I just thought it would be nice to create my own. As for my goals, Im looking to lose about 15lbs, but I'm more concerned about lowering my body fat and inches. I'm fairly active already, I love to lift heavy, and I run alot (half marathons/etc) but now I'm looking to really tone up my body... not bikini comp body.. but I want to be tight and muscular. Any other advice would be great, thanks!

Sarauk2sf

Thanks for everyone's input! I guess it would be best to follow an already established program, I just thought it would be nice to create my own. As for my goals, Im looking to lose about 15lbs, but I'm more concerned about lowering my body fat and inches. I'm fairly active already, I love to lift heavy, and I run alot (half marathons/etc) but now I'm looking to really tone up my body... not bikini comp body.. but I want to be tight and muscular. Any other advice would be great, thanks!

Have you lifted before? If so, for how long?

Nicola0000

Thanks for everyone's input! I guess it would be best to follow an already established program, I just thought it would be nice to create my own. As for my goals, Im looking to lose about 15lbs, but I'm more concerned about lowering my body fat and inches. I'm fairly active already, I love to lift heavy, and I run alot (half marathons/etc) but now I'm looking to really tone up my body... not bikini comp body.. but I want to be tight and muscular. Any other advice would be great, thanks!

Go to bodybuilding.com They have loads of programs to chose from. Don't be put off by the name of the site!!! Women should lift heavier than what 90% of women actually do and for far less reps.

ShiraDarling

Yes, I have lifted before, I have been lifting for 10 years. I'm pretty active- I've just fallen off the wagon a bit and want to get back at it

Sarauk2sf

Yes, I have lifted before, I have been lifting for 10 years. I'm very active.

How many days a week are you looking to lift?

ninerbuff

Stick to the basics then.

A squat exercise, a deadlift, a hamstring curl, and a glute bridge. 3-4 sets of each with 5-12 rep range.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

MyOwnSunshine

You may like New Rules of Lifting Supercharged if you want to have input into your own program and you like variety. It is a template that allows you to choose from a "menu" of exercises for the workouts in each stage. For example, you would choose a hinge, a squat, a lunge, a push, a pull, a dynamic core and a static core exercise for each workout, but the order and the sets/reps are set based on the goals of the stage. I really like Alwyn Cosgrove's programming, and I like changing things up every 6 weeks or so. Many people don't like NROL because it's complicated, but it works well for me.

E_Brault

Don't give up on making your own exercise plan. While in college, I took a weight lifting class. They taught us about body types and muscle names and that you should work the larger groups of muscles first. The smaller muscles support the larger ones. If you have no time for a class, consider going to the library. Amazon has a variety of books on the subject; some are free and others are fairly cheap.

Good luck. Consider adding me as a friend as I am attempting to do the same thing.

billsica

Thanks for everyone's input! I guess it would be best to follow an already established program, I just thought it would be nice to create my own. As for my goals, Im looking to lose about 15lbs, but I'm more concerned about lowering my body fat and inches. I'm fairly active already, I love to lift heavy, and I run alot (half marathons/etc) but now I'm looking to really tone up my body... not bikini comp body.. but I want to be tight and muscular. Any other advice would be great, thanks!

Sara already gave you golden info here. I'm just going to chime in on your lifting and running. These are always going to be at odds with each other. Its going to be a little tricky trying to keep your mileage up and put on muscle. I'm taking the winter off to lift and will work in a plan to get to 1/2 marathon level by the spring.
Good luck!

cwolfman13

To be honest, you would be better off picking an established program based on your goals rather than trying to devise your own.

Pretty much this^^^

It can be fun to develop your own program but you really have to be smart about it. I've done my own, but I basically followed a tried and true template and tried and true concepts.

- As listed out, this is just too much volume for a single session...too much volume is generally counterproductive.

- If you really wanted to do all of those squat variations I would spread them out throughout your progression cycle rather than trying to do that much in one session. Again...too much volume.

- I would personally do dead-lifts on a different day and I would keep them low rep. You will benefit most by keeping these low rep

- Personally, I think abductor machines are a waste of time and wouldn't bother.

- Multiple variations of the same exercise...again, I would work these into different days throughout your cycle or pick one and work it throughout your cycle and then do a different version of the exercise in your next cycle, etc....

ShiraDarling

Yes, I have lifted before, I have been lifting for 10 years. I'm very active.

How many days a week are you looking to lift?

I'm thinking 5x a week lifting. Cardio will be thrown in there too. I work a labour job outside for 12 hrs a day on top of this though, but i think 5x a week is doable.