Forums.Red / TheRedPill / Fitness

throwaway9w82626181

Posted 3y ago in Fitness - Permalink - Locked - 236 Views

Before I start, I just wanna say I love lifting weights. It's the best antidepressant for me and gives me time in the day to be selfish yet productive.

With that said, there seems to be a destructive myth that you must spend HOURS in the gym at a time. Not only is this not true, I find it extremely unproductive to squeeze in more lifts than necessary, damage your muscles more than necessary, and just spend 3+ hours a day working out that you could be using on other productive things(studying, working, spending time with friends/family). 1 to 2 hours every day will get you much better results than 3+ hours 3 times a week.

short but effective workout sessions will be long enough to be a nice break from the rest of your life, but not feel overwhelming.

Make a schedule for different muscle groups

go the gym and work out that muscle group(s)

if you are done it may be beneficial to roll out sore muscles from previous days on foam rollers at the gym.

That's it. You're done for the day. Go home, take a shower, do whatever needs to be done for the day, and come back to the gym tomorrow and repeat with a different muscle group.

Permalink

CAPIreland 3y ago

M8, I think you're just talking out your arse here. No one does 1 3 hour gym session, and 1 hour every day is an easy way to lose gains over the long term. I appreciate the intent behind this, but I don't agree with anything you've said here.

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HorvathRed 3y ago

5 days a week, 1 hour per day of weightlifting is more than enough to develop a great physique. At the very most you would do 6 days as a natural, and a great workout doesn't need to be longer than 1 hour a half ever if you practice at least 5 times a week.

For even faster fat loss and a nice cardio endurance that allows you to fuck like an animal, consider adding high intensity interval training in a rowing machine or stationary bicycle. 4 times a week, 30 minutes each session.

richardbransonbutnot 3y ago

The 3-4 hour lifting schedule is from gurus who are obviously on roids, but to be fair a lot of them are talking to a community they assume to be on roids.

spartanblood1 3y ago

I train twice a day, proper diet and sleep. Its about organizing yourself with work/study. If you want something, you have to put in the work

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banned_by_cucks 3y ago

No evidence that foam rollers do anything beyond a placebo effect.

Longer rest times are fine if your ultimate goal is hypertrophy.

loox1490 3y ago

And for strength. Really no good reason to do short rest times

Project_Zero_Betas 3y ago

Longer rest times are fine if your ultimate goal is hypertrophy.

This. I made my best gains when I started timing my rest inbetween sets, starting longer and progressing downward to the point it would almost be a double set before Id increase the weight.

pine_tree_flag 3y ago

i’ve heard some people say shorter rest times (30-60 seconds) with 1-3 reps of heavy ass weight can induce hypertrophy.

loox1490 3y ago

Volume and intensity (load) induce hypertrophy. With short rest times, one of the two (or both) are going to suffer

Sumsar01 3y ago

30-60 sec rest is to short to induce hyp at 1-3 reps. But any rep range at intensities above 30% can cause hyp. But it needs to be at rpe 7-10 and muscles must be the limiting factor. But reps below 4 reps usually have a stimuli to fatique ratio to low to be effective for hyp.

user12345678654 3y ago

Nobody advocates working out past 30-60 mins. I can't even find this shit if I tried.

Where did you get the idea that you might get better gains working out longer to begin with and why are you just now learning this???

acoltismypassport 3y ago

This, who the fuck is saying that? Basically ANY routine will take you from 40 - 60 minutes to complete. A little more if you're hitting cardio the same day.

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throwaway9w82626181 3y ago

you'd be surprised at how many of my dingus friends wanna workout for absurdly long times. Shit shocked me.

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user12345678654 3y ago

I think you're friends just lack the knowledge.

They may think Lifts = Gains and not Lift + Food + Rest = Gains

jojojijo333 3y ago

I have 3 1.5-2 h workouts a week at home. Workout time doesn't mean shit, it depends on what you do and what are you timing anyway? Also that cortisol blablabla is BS. Focus on your workout design

user12345678654 3y ago

The general accepted and widely provided workout advice advocates for workouts in the 30-60 min range.

If you created a routine past that using research you've gathered, it works for you and you are seeing results. Good. You should do what works for you.

It, however, is not established advice nor is it backed by anything scientifically to be a good idea compared to a 30-60 routine. It's actually recommended to not do such workouts as there are deminishing returns and the likelyhood/possibility of muscle loss if glycogen stores are depleted before your workout is done.

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jojojijo333 3y ago

There is no such thing as the perfect amount of time that your workout should last. There's so many variable: age, experience, goal, available time, workout design, rest between sets, how crowded is the gym, selfies between sets, etc.

If you're not a professional powerlifter or an endurance athlete and have good sleep/rest and diet (carb meal 2-3 h before training), glycogen is the least of your worries.

user12345678654 3y ago

I never stated that there was a perfect amount of time a workout should last.

As you said. A lot of factors play a role. Including the amount of time you workout. Despite your dismissal of it.

jojojijo333 3y ago

Don't be disingenuous, you said "The general accepted and widely provided workout advice advocates for workouts in the 30-60 min range.", and you know that by perfect I mean optimal. And of course amount of time is a variable, but it still is less important than what you do in that time.

user12345678654 3y ago

Within the context of my comment general is meant to be synonymous with common or commonly recommended.

Perfect and optimal are not anyhere near close to meaning the same thing even within the context surrounding your comment. Use optimal next time if optimal is the point you want to get across. However, in terms of the optimal amount of time you workout, yes, there is. It's already widely established and backed by scientific research that 30-60 it the optimal time to work out. Any more will have deminishing returns and possibly negative returns.

People are better off going with established science and advice and adjusting it to their needs and demands. If you have time to workout for 3 hours. Ok. That's what you decided works for you based around your needs and goals.

There is no point to discussing the topic further with you.

jojojijo333 3y ago

Like you just said it yourself you meant "optimal" when you said "general", I accomodated you but you refuse to do so and belittle me when I say "perfect" and mean "optimal". There's no point to argue with disingenuous narcissicm.

BasilevsNihili 3y ago

I get 1 hour to 1 and half hour doing Stronglift (strenght training), thus I have lost rests between sets.. Anyone going past that is because they're lifting pussy weights.

BasedAndRedPilled_ 3y ago

Who the hell works out for 3 hours? My workouts are from 30-60 minutes, and they’re pretty intense. I workout 6-7 days a week btw.

Sumsar01 3y ago

People who are actually strong or does high volumes.

Project_Zero_Betas 3y ago

90 minute lifting (6 - 7 lifting doing 5x5 and 4x8 - 10 with rests inbetween) plus 45 min of cardio will bring you close to 3 hr.

HumptyDumptyFellHard 3y ago

Nonsense. My gym has now reserved 1hr slot to workout and I get a bloody pump in that one hour. 1 hour is the min with 1:30hr max.

rocknrollchuck 3y ago

If you can lift for more than an hour (maybe 1:15 tops), then you're not pushing yourself hard enough in the gym. You need to up the weight, the intensity or both.