45 min workouts? is it possible?

[greatone3210]

ok everytime i workout it doesnt turn out to be 45 mins. My benchpressing alone is about 30 mins and i am not overtraining. here is the setup:

4 sets of 6-8 reps of bp
2-3 sets of declined bp

i rest 1 to 3 mins in between.

then i do my triceps and then squats.

this takes me about a hour and a half to about 2 hours. I feel bad that it takes so long but if i try my fastest its about an hour and 15. I guess i just take my time. Is there anything wrong with this timing? i dunno how to speed it up or should i speed it up?

 

[Mudge]

3 minutes is an awfull long rest, I wouldn't mind that myself but I'm not powerlifting. I'm already taking a long break @ 2 entire minutes of rest period. Most "bodybuilder" types 60-90 seconds.

Chest, Triceps and Squats???

 

[greatone3210]

yea whats wrong with chest, tris and sqauts

and its 1 to 3 mins not 3 all the time

 

[Mudge]

Its alot to do in one day, and frankly legs have thier OWN day for me as they require a damn lot of energy. Chest, Back and Legs are major components that each are the master of a day and do not overlap for me.

Plus, by the time I do chest and one other bodypart, I am already at my time limit. Figure on 9 sets of chest along is 18 minutes solely in rest period, much less work load.

 

[eskimo515]

If you are doing chest and legs on the same day, I would think that the BP you are doing second will not be getting the full blasting it deserves.

As for the 45 minute workout, I think you should be able to do your chest workout as described in that time frame, maybe even with some tris to finish them off, but you will have really reduce your rest.

 

[RCfootball87]

Originally posted by Mudge
Its alot to do in one day, and frankly legs have thier OWN day for me as they require a damn lot of energy. Chest, Back and Legs are major components that each are the master of a day and do not overlap for me.

Plus, by the time I do chest and one other bodypart, I am already at my time limit. Figure on 9 sets of chest along is 18 minutes solely in rest period, much less work load.

mudge is right here. i did 3 different chest exercises today:
incline dumbell press
decline dumbell press
butterflyes

3 sets of each is enough, try going to a 5 day split. its hard to do a big workout like legs on the same day as chest. sometimes after legs i can barely walk up steps to go back upstairs. you need to split this up better, give us more info about how many days per week you have available and what are your goals, we'll figure you out a good split.

 

[Mudge]

I was resistant to going to a 5 day program, but I went too it because I wasn't able to put enough into each workout. Energy levels fall off, GH levels go down, and thusly the workout and its results go down.

If you genuinly are powerlifting, then you need even more rest between days. World class powerlifters often dont have the same workout for 8 days or more.

 

[greatone3210]

well the reason I do sqauts and chest the same day is because I leave my deadlifts for another day. I try to fit in as many exercises as I can. Hear is my routine.

Monday

4 sets benchpress of 6 to 8 reps
3 sets powerlift decline benchpress until I cant take it anymore. it isnt failure piont, just i cant get the arms up anymore.

Now to tri's
4 sets each rep being 6 to 8
3 sets each rep being 6 to 8

Then to sqauts
4 sets of sqauts each rep being 6 to 8

wednesday

abs
4 sets side abs
3 sets frontal abs

Then to biceps

4 sets curls each rep being about 4 to 6
Then 2 sets of different position curl same reps

Then 2 different exercises for my forearm.
3 sets 6 to 10 reps light weight

Friday.

Shoulders 4 sets 6 to 8 reps
Backpress same a mount

Then my deadlifts
4 sets 6 to 8 reps
Mostly still legged deadlifts I meant.

Actually now that im looking at my own schedule I think that the 5 day workout will probably be better.
Still need your help in seperating into days though if thats not asking too much. 2 body parts instead of 3 does look appealing and 45 mins instead of 1 hour 30 is a big up. This would also allow me to do more exercises per body part. Hmmmm...

Help me out if im missing out on any other benefits
And also if im doing the right amount of sets even though now its look like i can push in more sets per exercise, but then I start going into overtraining territory unless im powerlifting.

If anything i want to keep doign squats and deadlifts in the same week. I think monday and thursday is a big enough gap but not sure.....
Thanks for the help guys.

 

[racoon02]

My workouts are about 2 and a half hours most of the time. Its not that Im overtraining my stuff, its just I like to talk alot and have a good time in the gym. Dont get me wrong, when Im lifting im intense. But I just like talking to people (especially girls) between sets/lifts Some people look at going to the gym as a chore though and wanna get out as quick as possible, or they are just busy people.

 

[gr81]

I would have a seperate day to hit the legs than on chest day. Legs are such a big muscle that a little bit a squating at the end of chest day can't possibly be enough for them. Also it sounds like you have way too much rest time to me man. Shortening your rest periods, and training times in general are a great way to increase your intensity level, remember that. I have 45 to 50 min training sessions all the time now, I used to be like you and be in there for well over an hour, and it was the best change I ever made to my training. Now I get in and accomplish what I need to in a much shorter time and that equates to higher instensity for youor workouts

 

[ClayEdgin]

My workouts are never longer than an hour unless I do cardio at the end of my lifting. I typically do 5-9 exercises depending on how demanding they are and always do 5 reps for 5 sets. My rest periods are only long enough for me to get my ass off the bench and put more weight on and take a drink of water.