legitimate question but i'd have to say you're overthinking it. also, 45 minutes of bi's? good lord.
Well if I remember correctly, total amount of volume was not very significant while the workout duration was a singificant factor in cortisol release. I tried finding the studies again recently - I remember it was on pubmed, but could not find them again. So it's memory-based I guess... The 25-set person will also get a much greater hGH response out of his workout.
But of course some will say that any spike in insulin post-workout will blunt the effects of cortisol. This might be true of skeletal muscle, but I am sure cortisol affects other tissues also although I am a little in the vague as to what, how and how much. Sadly I am again tonight unable to find the studies to back up my word.
It's 45-minutes per workout. Well actually, I remember that this fairly extensive study showed optimal GH levels between 37 and 45 minutes, and significant increase in cortisol after the 45-minute mark, meaning that for each minute after the 45th, more and more cortisol is being released.
To top all that off, I just re-read today studies that show a much more pronounced total-Test and free-Test response to resistance exercise in younger men VS older men, whereas cortisol response doesn't change with age but does change WRT athlete status, meaning that trained athletes have a lesser cortisol response.
well i usually go between muscle groups like if i did chest and bi's id do my first chest movement then my second and after the second id add in bis going back and forth instead of resting between sets. so id do bench, dips, barbell curls, flyes, preacher hammers, pull overs, concentration curls, finish with one or two sets of each bis and chest with low weight high reps to get one last good pump before i head to go stretch. I may be overtraining so recently ive reduced my workouts as less is more when overtraining is involved.Originally Posted by Beelzebub
Thanks grunt im goona go balls to the wall and get the F*&k out of there. No more 1.25 hour workouts, even with two body parts.
IMO, the larger muscle groups don't need any more than 2-3 exercises. smaller ones, no more than 2. i count 4 there for chest and 3 for bi's, you may very well be overtraining. try less and see what happens for a stint. as for length of workouts, that varies for me. since i follow DC training, i can't imagine being done with quads/hams/forearms/bi's/calves in less than an hour. not to mention with the stretches. i never understood why everyone is in such a rush to get out of the gym. it ain't nascar.
Originally Posted by Grunt76
37 - 45 minutes is perfect. My current workouts take approx 1 hour 20 mins even though I only do 15 work sets. So now I will divide it in half and each workout will be approx 40 mins.
Hey I might even have time to work calves and abs which I don't do now
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Yeh, optimal hGH response + insulin = IGF-1. If hGH is high at the same time as insulin, the liver combines them together and makes IGF-1. This is followed, shortly thereafter, by an expression of IGFBP, which has the job of "mopping up" any IGF that hasn't successfully attached to a receptor, but in the natural athlete this mechanism doesn't come into action because the amount of IGF-1 isn't huge compared to the amount of receptors activated through the exercise.
This is the reason so many advocate a high-GI post-workout shake even if the amount of carbs involved seems small, such as 50g dextrose. This has nothing to do with glycogen replenishment or synthesis although it certainly doesn't hinder. Combined with a hypertrophy wourkout, I find this is efficient.
but you forgot one thing......those are a lot of big words.
anyhoo, what's good for the goose ain't always good for the gander. some guys can get by with dextrose for PostWO, but the carb sensitive fellows need to stay away from it. i find blended up oatmeal with whey works great for pre and post.
Well I do it when I'm cutting so I still only train each body part once a week. The other days I leave my muslce alone and do HIIT style cardio.Originally Posted by CROWLER
We do that here at FSU for football over the summer. I lift for about 50-70 minutes around 11:00 am in the morning then we have to be back at the field at 5:00 pm to do heavy sprints or agility type work. I can tell you the fatloss is outstanding. I am a hardcore ecto, however, so it can be frustrating at times. Luckily since it was summer I was able to sleep a lot in between and eat like crazy. Here is what I looked like when I was doing it. I actually did gain about 6 more lbs than I am here (all lean mass) while I was doing all of this.
Ultradrol Log: http://anabolicminds.com/forum/cycle...pressured.html
You look ripped and powerful, keep it up you abviously found something that works for you, given your admiration of your accomplishments.Originally Posted by LakeMountD
I got some of my best results with an expieriment I did a few years back. I was lifting twice a day and going no where so I...
Took 5 days off and lifted once a week. One movement/set per body part to failure.
It looked like this:
Incline DB press
DB shoulder press
Every movement to failure.
I did this for 8 weeks, documented everything. My strength went way up, also my rep count went way up.
When I first started I could do 8 good chins with a dip belt blus 20#'s at the and I was doing 8-10 with 60#'s
My lady couldn't do any chins un-assisted, at the end she was doing 6 with 25#'s added...
Moral of the story...Do not overtrain!
does anyone train the same body part twice a day or just different bodyparts?
I've been cutting for a while and have been able to keep (slightly) increasing weights on everything except chest. I really seem to run out of strength after doing two main pressing exercises. I really want to switch stuff up, so I was thinking of trying this:
Chest Pressing Exercise 1
Chest Pressing Exercise 2
Ancillary delt work (same as current workout)
Chest Isolation Exercise 2
I'd keep volume exactly the same, but see the benefit as 1) getting to have two pre/post workout meals and b) rest/recovery time should allow me to put more effort into the second half of the workout. Anybody think this is worth trying or just nuts?
I wouldn't even try that. I think the goal is HIT and RUN, meaning, give the stimulus for growth, then REST. If you work the same bodypart again, you're just giving the same stimulus to a muscle that has just received it a few hours ago.
I think the main reason for the 2xD thing is the enhanced hGH pulse, and added INTENSITY to "second" bodypart. By this I mean if you do chest & triceps, you will be less intense with your tris if you were at max intensity with chest, unless you keep it REALLY short...
Alright well this summer I was thinking about going 2ce a day. This is how I would go about it.
Run 20-30 minutes at a fast pace.
Work out 1
HEAVIEST WEIGHT I CAN DO REPS ON
3x8 Seated Chest Press
3x8 Pec Dec
4x8 Seated Row
3x10 Wrist curls
3x8 Leg Extentions
3x8 Chest pull downs
3x8 Leg Press
3x20 Millitary press.
500 Sit-up variations.
Work out 2
HALF OF MY MAXES
3x15 Seated Chest Press
3x15 Pec Dec
4x15 Seated Row
3x10 Wrist curls
3x10 Leg Extentions
3x10 Chest pull downs
3x15 Leg Press
3x20 Millitary press.
500 Sit-up variations.
I would be taking protein and creatine.
I would also be swimming in the pool a good bit of the day.
Honestly, I think working out twice per day is good for reason Grunt said. Hit one bodypart in the morning, and a different in the evening. Doing the same muscle twice in the same day is probably not the best idea.
So heavy in the morning and very light in the evening is a no-no? Even when intaking alot of protien and creatines and bcaa/eaas to help prevent muscle breakdown/ increase protein synthesis.
The only two reasons I can think of doing 2 a days for is:
1) Improving metabolic rate
2) More energy for later exercises
2b) Possible manuplation of hormones...
There is no point to train light unless you are trying to improve endurance.
1@2 are the main reasons, the morning work out is for stregnth and size. The after-noon is just for endurance and to keep blood flowing and some quick muscle twitch fibers.Originally Posted by doggzj