1 1/2 hour+ work outs or extend training week?

**REACTION** · 11-30-2003, 11:54 PM

I cant fit everything I want to do into my workouts without going over an hour and a half. I do not mind doing this but know that im probably overtraining! Do I just stay in the gym that long or extend my training an extra couple of days into the next week? This is my program:
warm up, 2 exercises 3 sets * 12 reps half weight always
MON (back,biceps):
3*8 chin ups 3*8 dead lifts
3*8 bent over rows 3*8 horizontal rows
3*8 curls 3*8 hammers
3*8 chin ups
TUES (chest, triceps)
3*8 flat bench 3*8 flyes s/s with chest dips
3*8 incline (dumbbells) 3*8 tricep extensions s/s with dips
3*8 kick backs 3*8 skull crushers
WED OFF
THURS (legs,abs)
3*8 squats 3*8 leg curls
3*8 leg presses 3*8 calve raises
3*30 decline crunches
FRI (shoulders,forearms)
3*8 shoulder presses 3*8 vertical flyes
3*8 arnies? - press with dumbbells but twist at top so knuckles face away from you 3*8 upright rows
3*12 wrist curls 3*12 reversed wrist curls
SAT, SUN off

I also play ice hockey on a tuesday night so sometimes I miss training then and every thing skipps forward a day. I am a carpenter so active all day long.
I lift as heavy as possible and most times feel as if I need a 3- 5 minute break between sets sometimes more or I cant lift heavy properly.

Any ideas? Thanks.

**Mudge** · 12-01-2003, 12:21 AM

1.5 hours is about twice as long as a natural lifter should go, 45-60 minutes would be best.

3*8 arnies? - press with dumbbells but twist at top so knuckles face away from you 3*8 upright rows

Arnold presses, and you use a curl grip at the bottom of the rep not the top. Normal press at the top, rotation coming down. I think they are a wasted effort.

It looks like 12 sets is about average, how does that become 1.5 hours? Or am I missing something.

**Triple Threat** · 12-01-2003, 07:18 AM

You're doing between 15 and 21 sets per workout. At 3 minutes (tops) per set, that should be no more than 1 hour, and only 45 minutes on leg day. What are you doing with the rest of the time?

**maddog1** · 12-01-2003, 08:04 AM

Yeah, it sounds like you are taking a long break between, or doing a warm-up like cardio before?
Total number of sets and split looks good

**prophet** · 12-01-2003, 08:06 AM

"I cant fit everything I want to do into my workouts without going over an hour and a half."

he says that while talking on the phone or goofing around with friends.. lol.. work faster!

**Tha Don** · 12-01-2003, 10:17 AM

i know where your coming from mate

i used to spend 1hr45mins in the gym on chest/back

now my workouts are slightly less time but still about the 1hr15min mark sometimes 1hr30min including abs n' all that

i've known natural BB's to work out for like 3 hours a day!! (on insane amounts of cals 7000-8000)

personally it don't bother me working out for over an hour, as long as i rip the muscles totally i'm happy, saying everyone who trains over 1hr30min will be suffering from overtraining is false, IMO there are a lot of factors which influence it

I feel i'm undertraining slightly, 3 weights sessions a week, i'm 19, loads of free/rest time, i could probably bust out down the gym 6 days a week if i could get enough sleep and rest and would see great gains, but i'll wait till the holidays for shit that

a guy on here called 'pumping ir0n' or somthing works out 1hr45min and has one of the best natural physics i ever saw

plus you'll know what your doing too much, 's up2 you

peace

**REACTION** · 12-02-2003, 01:12 AM

Arnold presses, and you use a curl grip at the bottom of the rep not the top. Normal press at the top, rotation coming down. I think they are a wasted effort.

It looks like 12 sets is about average, how does that become 1.5 hours? Or am I missing something. [/QUOTE]

Thats what I meant to say with the arnies - got confused.
It becomes 1.5 hours coz I just can't jump back into another set straight away, I could but cant go with same intensity. So sometimes my breaks are quite long.
I train in a private gym so there usually isn't any one else to talk to or spot me for that matter so I need to be as ready to push with full intensity every time.
I guess my question should really be is this overtraining or what exactly is overtraining and what can you do to prevent it?

**rburton** · 12-05-2003, 11:30 AM

Use HIT/HD and you can train no longer than 30 min. every 4-10 days. Myself, I train every 7-10 days for less than 15 min. per workout.

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