An hour is an awful quick workout. 1.5 hrs is about right for me. If it's not too busyi can finish in 1 hr 15 min but usually I have to change things up some because somebody using something I need.
2.5 hrs is totall overkill IMO. I've heard it said before, "stimulate, but don't innhialate"
My gym is dead when I go in. 3 a.m.- 4 a.m., finish 4 a.m. - 5 a.m. I feel for you however.. I did use to live in the city and go to a non-24hr gym.
I did only work 1 muscle group typically.. this is changing with my new endeavor though. Going to experiment with HST. See how that goes.
Will be 3 workouts a week, rest in between each, and on the weekends. Every muscle group is hit every workout, 2 exercises each, 2-3 sets max, reps set by cycles. (Week 1-2 - 5 reps per set, every set, Weeks 3-4 - 10 reps per set, every set, Weeks 5-6 - 15 reps per set) Track weight used per cycle, revert back in sets, start new cycle of training.
Light cardio is cool on off days, stretching, yoga, meditation, masturbation
It's interesting.. being all the way on the hypertrophy end of the spectrum. It doesn't even require failure at every set.. doesn't even encourage it until the last workout or two of each rep cycle. No need. It capitalizes on minimal sets each day, which allows you to work at a higher effort per set per day, and then spreading out the "typical" sets for a normal split over the course of a week rather than all on one day.
I can respect the differences in regimens. But 2 hrs in the gym man.. that's too much. It really is. 1hr 30min is pushing it in my opinion too.. even with a busy gym. This may be different if you're only training 2-3 times per week, and you're fitting 20 sets per muscle group, hitting 3 groups in each day. I can understand, 60 sets, Chest/Shoulders/Triceps, 20-25 a piece.. 45 second rest, 30-40 second sets (loading, deloading included).. Yeah, that's 1.5 hrs.
But, if you're training this way, you can play many cards to aide you and shorten your days. Here's my favorite way.. Opposites Days! If you work opposing groups instead (Chest, Back) (*Legs, Shoulders*) (Biceps, Triceps) ) you can superset with astounding synergy (there is noticeable effect on strength, and muscle firing when doing this) and shorten rest periods between sets, all without really missing out on rest.
** Legs and Shoulders aren't necessarily opposites.. but don't really affect one another in their being combined either.. Side note.. if you still want to train 4 x per week than you could just split Shoulders and Legs up and leave the other synergistic groups together **
Example - Dumbbell Bench Press x Bent Over Dumbbell Row OR Incline Bench x Wide Grip Lat Pull Down... Do each set back to back, then rest after both, but only for a single rest interval. 45 sec - 1 minute, you can manage the same daily volume and weight, while increasing intensity by shortening rest periods.
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It would be cool to workout with someone from here actually. Eventually we will, that would be fine.
Right now though.. I wouldn't be able to keep up with my grandmother, let alone show up a buddy from the forum! I've been off training and nutrition for 6 mos.
When I'm consistent again it'd be pretty cool. Pay attention to my log Mike, and you'll know whether I'm on or off training.. Maybe a 2hr rearing is what I need though. Yeah... probably not
