how much time needed in the gym?

djames92

if i workout for an 90 min and do whatever amount of sets is it any different if i get the same sets done in 60 minutes just by doing them with less rest between?

wellbert

I remember reading a study about post-workout testosterone production and rest periods. But overall: Work is work. I doubt it matters much ify ou're doing the same work.

Leadfoot_Lewis

There's been many studies done that show growth hormone & testosterone levels begin to drop around the 60 minute mark. That said, you're actually better off getting your workout done in 60 minutes as opposed to 90. I've personally found that setting a timer for rest periods between sets gets my workout done faster and actually keeps me more focused as well.

ubermensch13

To be honest, I find my work out routine(no more than 45 mins) is far more effective than it was when I spent 90 mins focusing on isolation exercises. I do the 5x5 stronglift program, take no more than 45min, when I need more rest between sets, usually more like 40 mins, add maybe 15 min of light jogging, and I've seen more results that way that my previous routine.

Hezzietiger1

I spend 45-60 minutes in the gym 4-5 days a week.

FullOfWin

Get it done with whatever rest it takes, no more, no less.

The fluxuations in hormone levels caused by training can pretty much be ignored. There are SO MANY factors that affect these hormone levels, focusing in on just one is pointless, and the benefits of more QUALITY working out beyond the 45 or 60 minute mark would very likely outweight any detriments caused by hormone levels.

Bakkasan

I plan my workouts to be 30-45. No need for more unless you are some sort of pro IMO.

FitBeto

To be honest, I find my work out routine(no more than 45 mins) is far more effective than it was when I spent 90 mins focusing on isolation exercises. I do the 5x5 stronglift program, take no more than 45min, when I need more rest between sets, usually more like 40 mins, add maybe 15 min of light jogging, and I've seen more results that way that my previous routine.

I dont even run, bleh.

I used to work 90-120 min in the gym doing split routines, do 5x5 man, its really amazing. If not that do power lifting routines. If you work out that long you need more calories - workout less, dont run eat more. You need a foundation for lifting before you work on isolation, so i have learned.


But to answer your question yes, this is why HIIT is so popular.

xxthoroughbred

I only spend about 30 minutes on lifting. I do compound exercises and continually keep moving to the next thing with maybe 1 minute rest while everyone else around me is spending hours in the gym sitting down and "resting" between sets. I like to get in and get out!

FullOfWin

Maybe it's just me, but when I got to benching ~1xbw, squatting ~1.4xbw, and deadlifting ~1.7x bw for work sets, I had to rest a bit longer than 1 minute between sets.

wolfpack77

Just get it done. Don't waste time concerning yourself with these types of issues. They're really minor and your time is better spent concentrating on your routine, your nutrition and getting enough rest. This is what will get you the results you're looking for. There's nothing wrong with a 90 minute workout it that's what it takes.

If your routine demands that you wait longer between sets so you can lift heavier each set, then the workout will take longer. This is common for people trying to add mass and strength. On the other hand, people preferring to lose body fat might use supersets to keep their heart rate up which will shorten the workout. Neither one is wrong and both will result in muscle hypertrophy and protein synthesis. It just depends on what your goals are.

testease

I love my gym time, and i when im pushing big weight, not uncommon for me to spend 3-4hrs a day in the gym.

Rather get the rest i need to get the reps in rather then go fast and fail reps.

beduffbrickie

90 mins!!! thats far to long, I would say stop messing about on your phone, starting at girls, chatting to gym goers and admiring yourself in the mirror and you will have completed your workout in 40mins!

neverstray

45 to 60. Most studies I've read say that over 60 minutes starts to become counter-productive. As with anything, it depends. There are no hard rules. But, I usually try to stop at the one hour mark. And, I don't rest, so mine is continuous non-stop.

djames92

thanks guys! i recently went from the 90 min to just getting it all done in 60 and was wondering if it was different but i guess its better so ill stick to it! appreciate your advice

DavPul

Try cutting from 60 down to 45. And 90 should never happen. Even with a partner and waiting for equipment I get out of the gym in less than 60.

djames92

is 90 really that crazy for all i do like today was

bench press 5x5
wide grip bench 3x10
pec fly machine 3x10
dumbbell bench 3x10
dumbbell incline bench 3x10
dumbbell fly 3x10
dumbbell bicep 3x10
dumbbell shrugs 3x10
tricep pulldowns 3x10
tricep extensions 3x10
then 10 minutes of abs

wellbert

Looks like part of a typical hypertrophy split. Time seems reasonable.

FullOfWin

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

wellbert

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

I'm jsut assuming squats and deadlifts are on his other two days... Benefit of the doubt, you know.

Rayman79

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

Post is full of win.

btw, the routine matches the profile pic nicely!

Mummyadams

I only spend about 30 minutes on lifting. I do compound exercises and continually keep moving to the next thing with maybe 1 minute rest while everyone else around me is spending hours in the gym sitting down and "resting" between sets. I like to get in and get out!

Me too! I usually after each set of 3 do some sort of cardio for a minute to jump start my heart rate (pushups or burpees or box jumps).

Capt_Apollo

it depends if you are actually resting, or playing with your phone or doing air drums, or otherwise messing around.


i used to bring my phone with me to play with in between sets. before i knew it i was answering 3-4 emails in between sets and checking all kinds of facebook/mfp updates. now i leave it in my locker and my work outs seem to have gotten a bit better.

in other words, if you are really resting and accomplishing the work out in 60 minutes or 90 minutes, the answer is yes.

djames92

wait so with that routine 60 or 90 min?

DavPul

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

This had me belly laughing for a full 3 minutes. 6 different exercises on the same day for chest, huh? The routine is actual pretty typical of heavy steroid users, as they are the only people that can recover from such total annihilation. Real talk, cut this routine in half. Literally. Do half at the beginning of the week, the other half at the end of the week.
'

djames92

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

This had me belly laughing for a full 3 minutes. 6 different exercises on the same day for chest, huh? The routine is actual pretty typical of heavy steroid users, as they are the only people that can recover from such total annihilation. Real talk, cut this routine in half. Literally. Do half at the beginning of the week, the other half at the end of the week.
'

that routine isnt even that bad i dont think

AnvilHead

Looks like part of a typical bench 'n' curl bro split. Time seems reasonable.

Fixed!

Nice!!! :bigsmile:

AnvilHead

This had me belly laughing for a full 3 minutes. 6 different exercises on the same day for chest, huh? The routine is actual pretty typical of heavy steroid users, as they are the only people that can recover from such total annihilation. Real talk, cut this routine in half. Literally. Do half at the beginning of the week, the other half at the end of the week.
'

DavPul - your profile had me belly laughing for a full 3 minutes! I think I have that wall of text memorized after seeing it posted so many times.

anil8er

The basic rest period is 1 to 2 minutes for light to medium weight... 3 to 5 minutes for heavy to maximum weight.
Now consider your goals and adjust to it, such as If you want muscle mass then pyramid up in weight, starting medium weight with 1 to 2 minute rest then heavy then max with 3 to 5 minutes rest.
personally I think your doing to much chest and turning musclemass into just being cut.
There's nothing wrong with your routine layout such as chest, biceps and triceps all on the same day.
That's my routine on Mondays and Thursdays...and you don't need steroids like someone mentioned...just dedication...
"No Roids Just Rage"

MysticRealm

I just started weights but my goal at the gym is to do 30 mins cardio, 30 mins weights, then stretch and be done.
I switch off so I very rarely have to rest. I do 2-3 sets of my weights, so I will say, go back and forth between chest and back. So the chest rests while the back works and the back rests while the chest works. This speeds things up a bit.

djames92

The basic rest period is 1 to 2 minutes for light to medium weight... 3 to 5 minutes for heavy to maximum weight.
Now consider your goals and adjust to it, such as If you want muscle mass then pyramid up in weight, starting medium weight with 1 to 2 minute rest then heavy then max with 3 to 5 minutes rest.
personally I think your doing to much chest and turning musclemass into just being cut.
There's nothing wrong with your routine layout such as chest, biceps and triceps all on the same day.
That's my routine on Mondays and Thursdays...and you don't need steroids like someone mentioned...just dedication...
"No Roids Just Rage"

thanks for the tip man