T Nation

Duration of a Workout?


#21

I train 4-5 times a week. 2 sessions a week get up around that, the other 2 are around the 2.5.

Yeah I beg to differ mate, I never would have been able to train as hard and for as long as this naturally.


#22

fair enough.

Do you think you train efficiently?


#23

Do you feel like this is necessary to achieve your goals? Or is it just something you do because you can?


#24

@flipcollar @dagill2 yes and no. Working upto a heavy triple at the weights I’m doing I do think I need plenty of time to warm up to it and then a bit of time before I start upper push but I do believe I could be more efficient and reduce it more then what I’m doing, I just love being at the gym, it’s my time away from home and work in a social environment so I do take my time sometimes.
Also just to add, I’m really fucking unfit so a few sets of 12 rep squats destroys me haha


#25

I genuinely think this is a sign of needing to improve conditioning. I have worked up to a higher weight for a set of 6 post ACL construction in less time.


#26

My squat sessions have been taking 3 hours lately with wraps, and I’m MOVING.

I’m running around, rolling up my wraps, resting, wrapping, squatting. It’s a team effort even with self wrapping.


#27

Just to give you an idea:

BACK SQUAT (ss: Ab Wheel - 5x10)
135x10
225x6
275x3
315x3
365x3
385x3
405 @ 5x5

Takes me literally 20 minutes. Going from 135 to 385 takes about 5-7 minutes. If I’m being lazy might take 25 minutes total.

It’s crazy how much a difference conditioning makes. I very rarely run out of breath in general now. I remember you and Alpha saying something along the lines of your body will adjust over time, so once I started keeping my rest times strictly between 30-90 seconds, I can now handle heavy ass weights with very little rest in between, even though in the beginning I had to REALLY drop my weights down to keep pace.


#28

Yous probably do have a point there. But each to their own my dudes.

@T3hPwnisher I dont think it’s the weight in itself that matters here, what’s heavy for you is too heavy for me. Doing a heavy triple takes a lot more effort then doing a 6 rep set. Know what I mean?


#29

I feel like it should, simply because there’s only so much possibility of warm-up sets depending on the weight you need to lift.

Like, if your max is 135lbs, I can’t imagine you’re going to take 6 warm-up sets to work up to it from the bar. That’d look something like

10xBar
5x65lbs
5x85lbs
3x105lbs
1x115lbs
1x120lbs

and then worksets.

A 600lb squat? Yeah, that’s probably going to take more warm-up sets, which will mean more time.

Same premise on effort. I don’t find rep ranges dictate amount of effort employed. I’ve had singles that felt easy and 20 rep sets where I wanted to die at the end.


#30

Your weight jumps increase with the weight on the bar, I tend only to do 6 warm up sets then hit the working sets. I could easily do a near max effort set of 6 with whatever weight I can do it for with little warm up sets. But trying to do a triple at the weight I can do it at, I reckon I’d break something.
Your right on the rep ranges, i do sets of 12 and i feel like I’m about to die. Maybe effort isnt the right word.
I do find single, doubles and triples take me more time to work into though, I’d just rather avoid an injury then try and rush the session out.


#31

This hasn’t been my experience. I definitely required fewer warm-up sets when I was using lighter weight. Did you find my example of the 135lb squat work up hyperbolic? Because I certainly did.

I find I typically only require 1 additional warm-up set when working up to that rep range. This honestly might be something worth addressing with conditioning work. I think you’d see a big return on investment.


#32

I think your completely disregarding how heavy someone perceives a weight to be. My wife squats 5 @ 75kg. She still does the 5 warm up sets because 75 is balls to the wall heavy for HER. I get what your saying but your missing my point, what’s heavy for one person might he nothing to someone else.

What I mean by the weight increase jumps is, couple years ago I was doing 20kg jumps to my max, now I’m doing 30kg jumps.

I’ve deadlift 240kg x3 and squatting 200kg ×3 in three years of training. Must be doing something right, right?

What works for one may not work for someone else, but why would your change something while its working?


#33

I’m not; I am sharing my experience and perspective. That it is different than yours does not mean I don’t understand yours; it means I disagree.

Must be doing something right, right?

I honestly have no idea; I have never used steroids. I don’t know what is a good rate of progression on them.


#34

Thank you for your insight. It will always be welcome regardless of whether I agree or not.

I’ve put 30kg onto my deadlifts and squats in 8 weeks so not too bad. I’m not sure either on what a good rate of progression is with test cycle.


#35

It seems like you already knew the answer to your question :slight_smile:

I find big growth in short times can in many cases be unsustainable. The effect of intensification vs accumulation.


#36

Yes I definitely agree here. I did hit a bit of a wall after these increases then dropped back a bit, only now just starting to go up in weight again.


#37

Started doing mobility work in between sets and saved 10 minutes while keeping everything else the same, thanks for the suggestion!