I just read an article where is stated that training longer is better then training hard. I always thought that training harder and keeping your workouts short was better any opinions?
read some more articles on this site
Test levels drop after about 60 minutes of exercise and chances are if you haven’t got anything signficant done by then all the extra time in the world won’t help.
I would start off by using a program designed by an author if I were you. Search for vroom’s beginner thread.