This video contains what I belive to be VITAL information for natural lifters. What do you think ? What is your opinion ?
Here is mine (please watch the video first): By speding 45 seconds pr set and resting 60 seconds between sets you can easily fit in 20-25 sets within 30-40 minutes. Thus making very effective workouts that producses desirable results. I think that what he says in the video will help a lot of people understand that 30-40 minutes in the gym is ENOUGH. However it all comes down to how you spend your time, if you chat with people and check facebook you are going to be in there longer. On the other hand, if you plan your workouts to every last detail you will only spend around 40 minutes and get 20-25 SETS ! Most people spend 1-2 hours and do 10,12,15 or 17 sets !
Using this method makes you do MORE sets in LESS time, how could things get better ?
Update 10.03.2015 Chris Jones just gave his views on the topic, any thoughts ?
This video contains what I belive to be VITAL information for natural lifters. What do you think ? What is your opinion ?
Here is mine (please watch the video first): By speding 45 seconds pr set and resting 60 seconds between sets you can easily fit in 20-25 sets within 30-40 minutes. Thus making very effective workouts that producses desirable results. I think that what he says in the video will help a lot of people understand that 30-40 minutes in the gym is ENOUGH. However it all comes down to how you spend your time, if you chat with people and check facebook you are going to be in there longer. On the other hand, if you plan your workouts to every last detail you will only spend around 40 minutes and get 20-25 SETS ! Most people spend 1-2 hours and do 10,12,15 or 17 sets !
Using this method makes you do MORE sets in LESS time, how could things get better ?
Update 10.03.2015 Chris Jones just gave his views on the topic, any thoughts ?
I couldn't agree more man! Another thing is Test levels will start to drop after 45 mins pretty quickly and your body will start to produce Cortisol. So if you are spending hours in the gym(not saying it can't be done with certain sups and refueling) but why would you want to? Get in and get out 30-60 mins is enough! It's all about how you train and what you will do with your time. Alot of my workouts right now are more sets and 45 sec rests in between. I know others say there's no such thing as over training it's under recovery but it's all the same to me tomato tamato. I will say doing 5 exercises of straight sets 3 sets of 8 with 90 secs-120 secs take me the same amount of time as doing 5 exercises 4 sets of 8 with 45 secs rest and my volume and intensity are higher.
I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
I couldn't agree more man! Another thing is Test levels will start to drop after 45 mins pretty quickly and your body will start to produce Cortisol. So if you are spending hours in the gym(not saying it can't be done with certain sups and refueling) but why would you want to? Get in and get out 30-60 mins is enough! It's all about how you train and what you will do with your time. Alot of my workouts right now are more sets and 45 sec rests in between. I know others say there's no such thing as over training it's under recovery but it's all the same to me tomato tamato. I will say doing 5 exercises of straight sets 3 sets of 8 with 90 secs-120 secs take me the same amount of time as doing 5 exercises 4 sets of 8 with 45 secs rest and my volume and intensity are higher.
Yeah exactly, I like your point "why would you want to". That is what it is about, if you can spend 30-40 minutes in the gym and get the results you want, there is no point in being in the gym 2-3 hours.
"I know others say there's no such thing as over training it's under recovery but it's all the same to me tomato tamato". I agree, I think that overtraining is very real for natural lifters. People on "gear" have no limitations but we do. There is a fine line between stimulating a muscle and breaking down a muscle.
I couldn't agree more man! Another thing is Test levels will start to drop after 45 mins pretty quickly and your body will start to produce Cortisol. So if you are spending hours in the gym(not saying it can't be done with certain sups and refueling) but why would you want to? Get in and get out 30-60 mins is enough! It's all about how you train and what you will do with your time. Alot of my workouts right now are more sets and 45 sec rests in between. I know others say there's no such thing as over training it's under recovery but it's all the same to me tomato tamato. I will say doing 5 exercises of straight sets 3 sets of 8 with 90 secs-120 secs take me the same amount of time as doing 5 exercises 4 sets of 8 with 45 secs rest and my volume and intensity are higher.
That's a bit of a misconception re: cortisol levels after 45 mins. Our on-water rowing workouts can last 1.5-1.75 hours some days. During the row we have a bottle with 10g BCAAs and 30g mix of dextrose and glycofuse (15g each). They tested our lactate and cortisol and my cortisol was actually the same level as before the row. So intra-workout nutrition and the conditioning of the individual plays a role. While a sub 60 min lifting workout is definitely ideal and you should be able to get more than enough volume in, you can mitigate the effects by taking steps to reduce cortisol release. Definitely interesting stuff!
That's a bit of a misconception re: cortisol levels after 45 mins. Our on-water rowing workouts can last 1.5-1.75 hours some days. During the row we have a bottle with 10g BCAAs and 30g mix of dextrose and glycofuse (15g each). They tested our lactate and cortisol and my cortisol was actually the same level as before the row. So intra-workout nutrition and the conditioning of the individual plays a role. While a sub 60 min lifting workout is definitely ideal and you should be able to get more than enough volume in, you can mitigate the effects by taking steps to reduce cortisol release. Definitely interesting stuff!
Not exactly what I meant but my fault for not being more clear. Test will start to drop after about 45 mins but I didn't mean at that point does your body start to produce Cortisol. More like 1.5-2 hours in or maybe more because obviously not everyone is the same but by then yes your Test levels will be low and your body producing Cortisol but there are ways to keep training for that long using supps and refueling but I don't think it's worth it especially if your goal like many is to build muscle. You can't suppress Cortisol forever and your Growth hormones won't be increase for long either.
I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
This video contains what I belive to be VITAL information for natural lifters. What do you think ? What is your opinion ?
Here is mine (please watch the video first): By speding 45 seconds pr set and resting 60 seconds between sets you can easily fit in 20-25 sets within 30-40 minutes. Thus making very effective workouts that producses desirable results. I think that what he says in the video will help a lot of people understand that 30-40 minutes in the gym is ENOUGH. However it all comes down to how you spend your time, if you chat with people and check facebook you are going to be in there longer. On the other hand, if you plan your workouts to every last detail you will only spend around 40 minutes and get 20-25 SETS ! Most people spend 1-2 hours and do 10,12,15 or 17 sets !
Using this method makes you do MORE sets in LESS time, how could things get better ?
Update 10.03.2015 Chris Jones just gave his views on the topic, any thoughts ?
I live this every workout. My workouts are no more than 60 minutes and I am doing anywhere from 420 - 500 total reps across 4 body parts in that span of time. Supersetting, giant sets, drop sets, and a quick pace get it done :-)
Your body has an amazing ability to adapt and testosterone and cortisol levels will be managed by the body accordingly. Intra-workout supplementation helps when the workouts will be longer than 60 minutes. Testosterone and GH will remain high due to the intensity of the sets especially when incorporating compound movements. While it is true lifting heavy boosts Test, it is also true that high intensity, low rest intervals with moderate weights do as well. This is why I, like Scott, am a proponent of focusing not on the amount of weight you lift but rather the intensity of the sets. Unless you are a power lifter or have purely strength gaining goals, the weight is a means to an end not the end goal itself :-)
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
This video contains what I belive to be VITAL information for natural lifters. What do you think ? What is your opinion ?
Here is mine (please watch the video first): By speding 45 seconds pr set and resting 60 seconds between sets you can easily fit in 20-25 sets within 30-40 minutes. Thus making very effective workouts that producses desirable results. I think that what he says in the video will help a lot of people understand that 30-40 minutes in the gym is ENOUGH. However it all comes down to how you spend your time, if you chat with people and check facebook you are going to be in there longer. On the other hand, if you plan your workouts to every last detail you will only spend around 40 minutes and get 20-25 SETS ! Most people spend 1-2 hours and do 10,12,15 or 17 sets !
Using this method makes you do MORE sets in LESS time, how could things get better ?
Update 10.03.2015 Chris Jones just gave his views on the topic, any thoughts ?
As with everyone else, I agree too William!
I used to think more time in the gym = the best results, but have come to learn it is really about how you utilise that time and what sort of intensity you work at that matters the most. When you think about it, the main reason for spending longer in the gym is because people take long rest periods, longer than needed.
Depending on how many muscles you are training should be the determining factor in your workout length. The more muscles you train, obviously the longer it will take. But if you are just training chest, you don't need to spend 2 hours in the gym on it...especially if in that time you don't even reach 20 sets!
Scott proved with the holiday workout series just how much of a great workout you can get in 30-45 minutes, and looking at John's physique shows it works as well. I have actually been sticking with the holiday series type workouts, with those short rest periods, for about 3 weeks now. It's still a bit early to say, but I feel pumped and know I have smashed out a great workout in the gym when I leave, sweating like anything, muscles feeling full.
The whole idea of muscle gain is to rip and tear the muscle so it grows back bigger and stronger than before, so by doing more in less time you certainly achieve that. Your comment "it all comes down to how you spend your time" is a good one to remember.
I live this every workout. My workouts are no more than 60 minutes and I am doing anywhere from 420 - 500 total reps across 4 body parts in that span of time. Supersetting, giant sets, drop sets, and a quick pace get it done :-)
Your body has an amazing ability to adapt and testosterone and cortisol levels will be managed by the body accordingly. Intra-workout supplementation helps when the workouts will be longer than 60 minutes. Testosterone and GH will remain high due to the intensity of the sets especially when incorporating compound movements. While it is true lifting heavy boosts Test, it is also true that high intensity, low rest intervals with moderate weights do as well. This is why I, like Scott, am a proponent of focusing not on the amount of weight you lift but rather the intensity of the sets. Unless you are a power lifter or have purely strength gaining goals, the weight is a means to an end not the end goal itself :-)
John
I agree my friend, weight is always secondary. What most people do not understand is that building muscle is best done by streching and flexing the muscle. This can be done without any weights, however the added resistance makes it a lot easier for the body to pack on muscle.
I used to think more time in the gym = the best results, but have come to learn it is really about how you utilise that time and what sort of intensity you work at that matters the most. When you think about it, the main reason for spending longer in the gym is because people take long rest periods, longer than needed.
Depending on how many muscles you are training should be the determining factor in your workout length. The more muscles you train, obviously the longer it will take. But if you are just training chest, you don't need to spend 2 hours in the gym on it...especially if in that time you don't even reach 20 sets!
Scott proved with the holiday workout series just how much of a great workout you can get in 30-45 minutes, and looking at John's physique shows it works as well. I have actually been sticking with the holiday series type workouts, with those short rest periods, for about 3 weeks now. It's still a bit early to say, but I feel pumped and know I have smashed out a great workout in the gym when I leave, sweating like anything, muscles feeling full.
The whole idea of muscle gain is to rip and tear the muscle so it grows back bigger and stronger than before, so by doing more in less time you certainly achieve that. Your comment "it all comes down to how you spend your time" is a good one to remember.
Jordan
Same here dude, more time in the gym was also what I thought was the best. But I have a prime example of that being far from the truth: My last arm workout lasted around 1 hour and 10 minutes. The day after I did not have any DOMS and during the workout I did not really get a pump. The reason was because I wanted to try to lift for a long period of time, but without the focus on the muscle. Yesterday I did 20 sets of arms within 30 minutes and today I have DOMS (it does not hurt, but I can feel it). I also got a much better pump and focused very hard on contracting the muscle and using full range of motion with slow tempo. Just a fun little experiment which just confirms what I thought was true.
7.1K Post(s)Gender: MaleGoal: BodybuildingDate Joined: August 8, 2008
Posted
Overtraining is subjective to your level of fitness. For example a beginner might "overtrain" if he tried to do my workouts with me.
But, I also don't really believe in overtraining. The body is an amazing thing and will always adapt. If a beginner trained with me, he might be sore as hell.. but he would adapt after a few weeks and be able to still push further.
Secondly, I would never take advice from Jones. He is disrespectuful and sets a poor example for his community.
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Overtraining is subjective to your level of fitness. For example a beginner might "overtrain" if he tried to do my workouts with me.
But, I also don't really believe in overtraining. The body is an amazing thing and will always adapt. If a beginner trained with me, he might be sore as hell.. but he would adapt after a few weeks and be able to still push further.
Secondly, I would never take advice from Jones. He is disrespectuful and sets a poor example for his community.
Do you have any numbers you go by. For example a beginner 30-45 minutes, intermediate 1 hr to 1 and a half, and advanced 2 hrs ?
Also, I have not really seen Jones being disrespecful, can you please explain ?
Do you have any numbers you go by. For example a beginner 30-45 minutes, intermediate 1 hr to 1 and a half, and advanced 2 hrs ?
Also, I have not really seen Jones being disrespecful, can you please explain ?
It would be hard to give exact numbers as everyone is different. But just think about your progression, you probably couldnt handle the training you do now when you just started.
As for Jones, it was all over random facebook groups. Very immature and disrespectful.
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