heavy lifters: how many mins do u spend on lifting

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  • rollng_thundr
    rollng_thundr Posts: 634 Member
    I usually do a push/pull routine - chest/lats, bi's/tri's... try to perform 4-5 sets with 4-7 reps (depending on weight added) of 3-4 muscle group exercises. I like to rest 1-2 minutes in between. So when I'm done, I'm close to 45 minutes.
  • DrWonga
    DrWonga Posts: 20
    I spend 60-80 mins lifting 5 times a week. I try to mix up my routine to keep me motivated. i usually switch between 3x10 and 5x5 workouts. It also helps me get stronger.


    -Lets do this !
  • trojan_bb
    trojan_bb Posts: 699 Member
    Depends on what you mean by heavy....I currently do a higher volume (15-20 sets per body part) split but focus is on heavy weight, some low rep work and higher rep stuff, and intensity.

    Each workout is around 90 mins. sometimes a tad more. 5-6 times a week. spend quite a bit of time between heavy sets though
  • Kirk_R
    Kirk_R Posts: 112 Member
    When I'm doing basic strength work I'm only spending 30-40 minutes in the gym at most. I am not a big believer in assistance work and I got to my strongest level just doing 3 sets of 3 once a week for squat/DL (a squat day and separate DL day) and 3 sets of 3 twice a week for bench followed by a higher rep set. I did some upper back stuff on bench day. I don't so much warm up as just ramp up. For example when deadlifting I would just do 5x135, 3x225, 1x315, 1x405, 1x495, and then on to the worksets. The whole ramp up only takes long enough to load the plates on the bar so usually less than 5 minutes. You've got to figure out what you need for your "warm up" but I am against turning the warm up into a workout, which I've seen a lot of people doing.

    I have done the smolov squat routine before too but it is brief and I can tolerate the higher volume for a few weeks. ;)
  • TFaustino67
    TFaustino67 Posts: 551 Member
    Generally 60 mins total; but changing to 21s today so will see how long that routine will take me. Always a 10 min warmup though no matter what I'm doing.
  • dixiewhiskey
    dixiewhiskey Posts: 3,333 Member
    30-45 minutes
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    It isn't so much about the time as it is the work. I can get in and out in 30 minutes and be drenched and spent. Do circuits and intervals with little to no rest. Your heart benefits from this also. Set up stations with multiple movements or lifts and get to it. Do this with variation 4-5 times a week. Always incorporate your core (planks, or burpees are the best). Just alway be mixing it up so you do not get bored. That's my 2 cent.

    If you are lifting heavy (with squats and deads) there is no need to do separate 'core' exercises. Do planks and burpees if you want, but they aren't required for your 'core'.

    Edited to add that also, sweat isn't an indication of a good workout.

    If it was, I'd be getting a good workout lying on my sofa in July in the Bahraini ridiculously hot and humid climate...
  • bc2ct
    bc2ct Posts: 222 Member
    I time my breaks to between 45 and 90 seconds depending on the weight and the number of reps I do (more break if it is high weights, low reps, high sets and less break if it is lower weight, high reps, fewer sets). This helps me stay on track. Assuming that for the most part my "warm up" is just incorporated into my aerobic training for the day and then usually I do a set or two at very low weight to practice depth etc, the whole shebang will take 30 mins assuming a standard 5-7 exercises per session. If I am doing circuits, I try to do something like 1min of each exercise (20 exercises) so about 3x20 mins with 2-3 minutes rest between sets.
  • kensky
    kensky Posts: 472 Member
    I only have 45 minutes (from 5:30 when the gym opens to 6:15 when I need to be back at home helping getting the kids ready for school/myself ready for work, etc.). Ideally, I'd have an hour. I do the "beginners" 5/3/1 Wendler's routine. This means I have two compound lifts (around 5 sets each) and then I add just two sometimes three sets of accessory lifts (rows, close grip bench, leg press or SLDLs--typically).

    It's not the lifting that is time consuming but the rest times that I need in order to be successful for the next sets. I lift with a powerlifting competition mindset. I don't typically do a long separate warm up but sometimes I'll do a set of ten bodyweight squats before a do a set of 5 with just the bar. Deadlifts I don't ever warm up for because I've found the less I do of them, the more weight I can lift :)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Usually about 45min, but I can get a quick version done (squats, OHP, Pendlay, or deads, bench, DB rows) in about 25 if I am pressed for time.
  • danimalkeys
    danimalkeys Posts: 982 Member
    About an hour for me. My routine is 2 days a week.

    Day 1 is bench and barbell row supersetted, and then squat and stiff leg deadlift supersetted.
    Day 2 is squat and SLDL, and then overhead press and chin-ups.
    3 sets of each, 5-7 reps.
    For the progression of weight/reps, once I hit 7 with a weight, I drop back to 5 reps and add 10lbs to the bar. Next session 6 reps, next session 7, then add weight again.
  • corgarian
    corgarian Posts: 366 Member
    I do split pull/push upper body days, and a leg day every week. so 3 days of heavy lifting, and I spend between 45min to an hour on that. Then I follow it with 2 mon of abs and 15 min of cardio. and I superset everything. I try to take breaks no longer than 30 seconds.

    (i also do 2 days at roller derby practice, and if i have the energy a HIIT day)
  • JMoore221979
    JMoore221979 Posts: 266
    Depends on which workout I am doing. 40 minutes on a short day 60 on a long. Usually take 30-45 secs between sets and super set at least one exercise per workout and depending on the workout end with a drop set. 5 days atleast a week, once and a while 6.
  • RhysWill_I_Ams
    RhysWill_I_Ams Posts: 245 Member
    It depends on what day it is, but the standard is usually 70-100 minutes. This may sound like a lot but I'm following CT Fletcher's ideology and workout and seem to find it to be amazing "There is no such thing as overtraining"
  • awomaame25
    awomaame25 Posts: 189 Member
    Wow..and I thought I was spending a lot by doing an hour...good on u guys
  • usmc01462
    usmc01462 Posts: 1,944 Member
    5x5 by reg parker...1st phase 45-60 min, 2nd phase 60-90, 3rd phase 90-120
  • OverDoIt
    OverDoIt Posts: 332 Member
    usmc, is that reg park or reg parker ? I was thinking the old school bb'er but I am probrably wrong. It depends on the person and what their specific goals are. Every system or routine works until it doesn't anymore. All are valid and have their place. None are the end all be all but, some make a bit more sense than others. Some people are naturally stronger than the average human. Others have more endurance. What may be one person's max may be anothers warm-up. Find what works for you and do not give up on your dreams for anybody. i am currently on a 6's and 3's HIT that uses less than 30 seconds of rest mixed with supersets. It is brutal and takes alot of time to recover. But, it is what my trainer said I needed and I trust him with my life. I wish you all the best. I would like to try that 5x5 as my workloads increase usmc, looks like it is working for you bud.
  • strawberrygashes
    strawberrygashes Posts: 210 Member
    I work each muscle group on separate days so I lift x5 a week - chest & abs, back, shoulders, legs and arms. I do about a 10 minute warm up of light lifting and take 2 min breaks between sets. I usually spend around 45-60 mins lifting.
  • SpecialSundae
    SpecialSundae Posts: 795 Member
    It really depends on which lifts I'm doing that day and how much assistance work is being done.

    Plus whether I'm trying to squeeze two days of scheduled workouts into one (as I've had to before).

    Honestly, slag me off all you like for taking longer rest breaks, but it works for me. I'm usually in the gym for 1.5-2 hours for weekday sessions, 2-2.5 hours for solo Saturday sessions and just over an hour for Saturday coaching sessions (which absolutely floor me, as we're usually squeezing the solo Saturday sessions into half the time).

    As for whether I'm fluffing around, who cares? It clearly works for me as I've gone from novice to advanced on most of my lifts in less than a year. Deadlift is lagging because of form issues, but I'm working on resolving that.
  • rogerOb1
    rogerOb1 Posts: 318 Member
    It depends on what day it is, but the standard is usually 70-100 minutes. This may sound like a lot but I'm following CT Fletcher's ideology and workout and seem to find it to be amazing "There is no such thing as overtraining"

    I spend a similar amount of time in the gym, but I'd cautious of the "there is no such thing as overtraining" line coming from someone like CT who is either not natural or a genetic outlier. The rest of us lifters need adequate rest and recovery time.
  • jlclabo
    jlclabo Posts: 588 Member
    Did sheiko 37 equipped today. Started at 8:45am. Mobility stuff takes about 20mins. Finished squatting at 11am. Started benching, finished that at 12. Assistance stuff took another hourish, Finished at 1:15. So 4.5 hours all up today.

    A typical sheiko session, non equipped takes about 2.5 to 3 hours.

    sounds pretty similar to my times(raw that is).
    Jonnie Canditos linear progression program is what i do.
    heavy lower day is 3x6 squat(80% max), 2x6 deadlift(80% max) and 2 accessory lifts of my choice. with all warm ups and required rest between sets its usually about an 1.5hrs. then i go back after work and do mobility work and cardio, another 1.5 hours.
    heavy upper day is 3x6 bench(80%), bent over row 3x6 225-250lbs, 2 accessory lifts. then 2 optional lifts if i am up for it. usually takes about 1.5-2 hours, then return later for mobility and cardio 1.5hrs.
    volume lower, squat 5x8(70%), deadlift 4x8(70%), 2 accessory lifts, then 2 optionals if able. 1.5hrs return for mobility and cardio 1.5hrs
    volume upper day. bench 5x8 bench(70%), 5x8 incline(205-225lbs), bent rows 5x8(205), seated row 5x8(hammer iso row 2,3,4,4,3 plates per side each set), 2 accessory lifts. 2 optional lifts if able. longest day 2hrs+. return later for mobility and cardio 1.5hrs.

    i lift of the mornings 9-11am usually and go back 930-11pm cardio.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    20-25 minute warm up: I put on all my warm gear (pants, shirt, knee and elbow sleeves, sweatpants and sweatshirt over that). 12 minutes on treadmill or elliptical, remainder I spend doing foam roller, lacrosse ball and mobility work. This is by far the most important part of my workout. If I mess this up, I'll either have poor performance or pay for it the next few days. Then I get the power rack set up for the day's work.

    30-45 minutes of lifting. I am doing 5/3/1 on a 4 day split so each day has one major lift. 4 warmup sets, 3 work sets. Volume work will be added if it's 5 day. Volume days are faster. Heavy days take longer due to longer rest periods. I only have a short list of accessory work I like to add. My favorites are pull ups and chin ups. If you can squat, bench, deadlift and overhead press and just add chin-ups and pull-ups, you will be a very awesome individual. I add good mornings and rows as they seem to help squats and deadlifts. And I usually allow myself a DDD (day****around) once a month where I go down and do barbell curls, lying tricep extensions, lat pull downs and other such nonsense to see what that's all about. I must admit, they are fun.

    10 minutes cooldown. Drink my protein shake with creatine. Check MFP for useful information. Carry out the plan of the day.

    Tom
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    LOL at 5 minutes being a long time for rest breaks. The guy I was training with last week does his work sets at the same average time as a meet which is apparently 12-15mins for him. Plenty of rest time. His max is 385kg or 850lbs though so I guess he actually needs that amount of time to recover.

    Assistance lifts can be super setted and much shorter rest breaks used though. Today I had 6 assistance lifts and did it in a circuit style with no rest between any of them. Just take a bit of a break between each round. Very time efficient.

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