Author Topic: Time spent in gym  (Read 2590 times)

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Coges

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Re: Time spent in gym
« Reply #15 on: January 30, 2013, 08:25:10 pm »
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It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.

Yep see this is my problem right here. All the rest periods (I know they're required) drive me crazy. Doing this VJB program the plyo exercises alone on one day have about 35 minutes of rest. Then doing 4-5 sets of squats and RDLs with 3 minutes rest between each and warm up sets gives another 30 plus minutes of rest. That's over an hour without even including lifting time.

I'm sure there's a way to fit it all in to 40 mins and make if effective and would be glad if anyone has any suggestions.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: Time spent in gym
« Reply #16 on: January 30, 2013, 09:35:21 pm »
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It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.

Yep see this is my problem right here. All the rest periods (I know they're required) drive me crazy. Doing this VJB program the plyo exercises alone on one day have about 35 minutes of rest. Then doing 4-5 sets of squats and RDLs with 3 minutes rest between each and warm up sets gives another 30 plus minutes of rest. That's over an hour without even including lifting time.

I'm sure there's a way to fit it all in to 40 mins and make if effective and would be glad if anyone has any suggestions.

yeah, there is. sacrifice intensity. if you want to work at the upper ranges of intensity and have it work, you have to rest a lot.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Coges

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Re: Time spent in gym
« Reply #17 on: January 30, 2013, 10:14:14 pm »
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It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.

Yep see this is my problem right here. All the rest periods (I know they're required) drive me crazy. Doing this VJB program the plyo exercises alone on one day have about 35 minutes of rest. Then doing 4-5 sets of squats and RDLs with 3 minutes rest between each and warm up sets gives another 30 plus minutes of rest. That's over an hour without even including lifting time.

I'm sure there's a way to fit it all in to 40 mins and make if effective and would be glad if anyone has any suggestions.

yeah, there is. sacrifice intensity. if you want to work at the upper ranges of intensity and have it work, you have to rest a lot.

Yep. Maybe I have to be in the gym 6 days a week doing 1-2 lifts max per session.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

TKXII

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Re: Time spent in gym
« Reply #18 on: February 02, 2013, 05:46:37 pm »
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I read somewhere that after 47 minutes the cortisol level starts to build up pretty fast so...

precisely.


I used to need longer rests, but from working on my stamina via circuit strength training, or supersetting my core heavy lifts for the day together, I can rest noticeably less than in the past for a core lift such as deads or squats. I'll do heavy dips, heavy pullups back to back, and sometimes even add in heavy lunges as a third exercise in the circuit. As long as you go heavy, < 10RM it works. Only problem is that your blood pressure gets really high from lifting so heavy so you gotta be careful and some people will faint from this type of training. I never superset squats with anything else because I want to focus entirely on that lift, but I could do squats with heavy overhead press, or even boxing. This works wonders for saving time and increasing intensity of the workout without reducing performance on any core lift. it's just really hard.





"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Dreyth

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Re: Time spent in gym
« Reply #19 on: February 03, 2013, 05:48:19 pm »
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I read somewhere that after 47 minutes the cortisol level starts to build up pretty fast so...

Yea it does after a certain mount of time, but the "timer" would start after the first work set. I spend like 10-15 minutes just warming up for my squat. I'm sure those warm up sets don't stress my body at all to make cortisol levels rise.
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entropy

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Re: Time spent in gym
« Reply #20 on: February 04, 2013, 12:43:54 am »
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From what i've pieced together from reading internet forums, a lot of this came up as a result of the HIT nonsense that was once in vogue. The idea of doing one hard high intensity set and going home promulgated by Arthur Jones or whatever it was, was intended to get guys in and out of gyms quickly since they were mainly in the gym business.

You don't want ppl sitting there in the squat racking doing 8 sets of 5 or something because it inconveniences other customers. As far as HIT goes, It didn't really work though because ppl didn't make good gains and it's kinda well known now that naturals need a lot more volume to make progress. Anyway just food for thought, a lot of this stuff is just conjecture and I doubt it matters in the end. Maybe the explanation i've given is bs too, who knows.
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