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PostPosted: Wed Mar 07, 2018 1:35 pm 
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Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall).

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PostPosted: Wed Mar 07, 2018 1:55 pm 
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I workout 5-6 times a week. My workouts vary daily and I incorporate cardio and weights. Don't lift real heavy, at my age no reason to. I do some tabata, HIIT, weights, bike, stairs, body weight excercises to really just not get in a rut. Hoping the weather warms up soon so I can start jogging and going on long bike rides.


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PostPosted: Wed Mar 07, 2018 3:07 pm 
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I go 3-5 times a week depending on the "circuit" I'm on in any give 3 week period. I basically change up my workout routine every week now and I'm seeing some pretty serious gains for a 40 year old.

So I break things up into:
1. Super-setting circuits where every day I work opposite major muscle groups Bicep/tricep + shoulders; chest/back; core and legs...on this circuit I'm at the gym 3 times a week
2. Power circuit where I pyramid from a set of 12 after warmup up to 1 rep max, adding weight until failure. this circuit takes 4 days to fit in
3. Strength training circuits where I'm doing 5 sets of 20 for everything at 55-65% my max 1 rep. I'm at the gym 5 times a week to have the time to get everything done

I don't tend to take long rests, watch the clock and take no more than a minute rest between sets if I can help it and usually stay only 45 minutes. I also break up the exercises I do so for example chest: I only do declines once every 3 weeks, and only do bar work for flat or incline and do dumbells for the other exercise. then work in 1 exercise of one of the hammer strength machines of just some dumbbell flys but constantly breaking up which exercises I do on each cicuit

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PostPosted: Wed Mar 07, 2018 5:48 pm 
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So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio. I'm sure it's healthy but it murders any semblance of free time at home. I don't like dicking around and chit-chatting with people when I'm there, I just want to get in, get my shit done, and get out. Maybe spend 5-10 in the steam room after.

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PostPosted: Thu Mar 08, 2018 1:20 am 
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I work out at home and try to keep my workouts under 45 minutes. I take very little rest between sets especially when doing circuits. I got shit to do so I want to get through in decent time.


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PostPosted: Thu Mar 15, 2018 12:57 pm 
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G08 wrote:
So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio. I'm sure it's healthy but it murders any semblance of free time at home. I don't like dicking around and chit-chatting with people when I'm there, I just want to get in, get my shit done, and get out. Maybe spend 5-10 in the steam room after.


I have my weights setup in my basement, and even then it's pretty easy to spend too much time down there. When you start failing and having to wait 3-5 minutes between sets, just a few lifts can take 1.5 hours if you're doing 5x5. I've moved to 3x5 and keeping my rest at 1.5 minutes between sets. Even though I've read you ideally want 2-3 mins between for strength, I'm not going to be participating in any lifting competitions and I'd rather finish a workout in 45 minutes.

I've really been feeling the squeeze lately - Soccer league one night, volleyball 2x/week, swimming with my wife 2x/week, lifting 2x/week, bike to work 1-3x/week - sometimes it feels like I hardly have time to eat. Then there are other hobbies/activities, professional development, etc. As a result, my lifting consistency hasn't been what I'd like, but that's nobody's fault but my own.


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PostPosted: Thu Mar 29, 2018 7:25 am 
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Location: Royal Leamington Spa, England
Just before Christmas I decided that I was going to join a local football team (over here in the UK) and at the same time join the gym to start working out and getting stronger. Playing American football is something I've always wanted to try and also means I HAVE to go to the gym else I simply won't make the team.

Currently, I'm focusing on compound exercises as I want to build all round strength. Soon however, I plan to switch to a more explosive Strength and Conditioning type workout as I believe it will be more suitable for my football goals.

Fitting it in around work is challenging and my body isn't too keen on the sudden increase in activity! I'm also struggling with hyper extension in my knees and the effect that has on my back/glutes/posture... but we'll get there!


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PostPosted: Sat Mar 31, 2018 6:35 am 
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G08 wrote:
So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio.


G08 wrote:
Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall)..


There is no benefit to working out for 2 hours a day for a guy with like you G08. Your spending more time in the gym per workout then Dorian Yates did.

Image

In the body building world 2 hour workouts may have a place, but for a normal person it's pointless. My current schedule doesn't allow for a consistent 5 day a week plan. I have used it though and liked it. Generally I keep weight training to about 30 min, and cardio to 20-30 min. I have a problem where I work out to hard. So I force my self to keep workouts as brief as I can. Otherwise I will go until I puke.


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PostPosted: Tue May 29, 2018 5:20 am 
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mmmc_35 wrote:
G08 wrote:
So on average how long are ya'll spending at the gym each workout?

Sometimes when I'm lifting I hit this groove where I don't want to stop and the next thing I know it's been 2 hours with lifting/cardio.


G08 wrote:
Looking to mix things up a bit... what are your (anyone) thoughts on going to the gym 5x a week rather than 3x a week.

In the past I would go M/W/F and lift for about an hour and then do HIIT for another 15-20.

That was taking up too much of my time so I'm thinking about lifting MWF (can probably cut that down to 45 minutes) and doing HIIT on Tues/Thurs (maybe 30 min overall)..


There is no benefit to working out for 2 hours a day for a guy with like you G08. Your spending more time in the gym per workout then Dorian Yates did.

Image

In the body building world 2 hour workouts may have a place, but for a normal person it's pointless. My current schedule doesn't allow for a consistent 5 day a week plan. I have used it though and liked it. Generally I keep weight training to about 30 min, and cardio to 20-30 min. I have a problem where I work out to hard. So I force my self to keep workouts as brief as I can. Otherwise I will go until I puke.


https://www.ncbi.nlm.nih.gov/pubmed/27433992

The purpose of this paper was to systematically review the current literature and elucidate the effects of total weekly resistance training (RT) volume on changes in measures of muscle mass via meta-regression. The final analysis comprised 34 treatment groups from 15 studies. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%. Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. Outcomes for weekly sets as a three-level categorical variable (<5, 5–9 and 10+ per muscle) showed a trend for an effect of weekly sets (P = 0.074). The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.


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PostPosted: Tue May 29, 2018 1:59 pm 
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I am struggling to find any motivation to get back to the gym. It's been about 7 or 8 weeks I believe at this point and I feel like dogshit. The thing I love/hate is that I become a creature of habit and especially with the gym, it runs everything in my life. If I'm working out then I'm immediately eating better, then I like the results I see and it turns into a feedback loop. On the flip side, if I miss a few days or even a week I snap out of that routine and get back into being lazy or eating like shit (Chicago makes it fucking tough to be on a good diet, for me anyway lol).

I'm thinking of trying to get up an hour earlier each day and go work out. 4-5 days a week, lift one day and HIIT the next. Rinse repeat, shouldn't take more than 40 minutes.

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