WORKOUT LENGTH QUESTION

TrumpetLegend

New member
Hey guys so I've been doing primarily compound exercises in a 2 day Upper/Lower body split twice a week with a day off in between and the whole weekend off, 1 abdominal exercise after each session and cardio upon waking up before breakfast. My question is this:

My workouts generally consist of about 6-7 exercises each (I've more than doubled all of my lifts since I started working out again about 2 months ago so I'm working REALLY hard despite a caloric deficit and little to no carbs each day except for those before and after my workout), but no matter how hard I try, I can't seem to finish my workout in under 1.5-2 hours which I know is WAY too long. It should only be about an hour ish. Does anyone have a suggestion? I was thinking of splitting it into 3 days 2x per week with no rest in between and Sunday off, but that seems like a lot....What do you guys think?

Thanks!!!
 
6 days a week is too much in my opinion. Post up exactly what your routine looks like, there might be some things you could get rid of to shorten it up. How long are your rest intervals?
 
If you want to speed up your workout you might try supersetting some of your exercises together. I get through 6 exercises in 50 min on press days that way. On squat & deadlift days though it's only 3-5 exercises.
 
I've been doing super sets, but here is my routine. Let me know what you think: All exercises are 3 sets of 10x, 8x, 6x

Monday and Thursday

Bench Press
Barbell Curls
Barbell Rows
Shrugs (3 sets of 20x, 18x and 16x)
Military Press
Close grip Bench
(I just added in dumbbell lateral raises as well starting today)

Tuesday and Friday:

Rear Squats
Front Squats
Leg Extensions (3sets of 20x, 18x, 16x)
Stiff Legged Dead Lifts
Ham Curls
Normal Dead Lifts
Standing Calf Raises
Seated Calf Raises


On Mondays, after work out, I do: 3 sets 20x bw reverse crunches or leg raises (Some sort of lower ab exercise)
On Tuesdays, after work out, I do: 3 sets 20x 2.5lbs Oblique twists
On Thursdays, after work out, I do: 3 sets 20x 2.5lbs decline sit ups
Fridays, after work out, I'm usually shot, but I'm probably going to start either 3 sets 20x crunches with 2.5lbs or 3 sets 20 x v-ups

Normally my workouts take around 1.5-2 hours and we all know that testosterone drops after about 45 min-1 hour and I want to make the absolute most of my workouts and have time to live my life as well so any help you guys can give would be greatly appreciated! Thanks!

P.S. What does sub'd mean? Sorry to sound like a newb!
 
I notice that on Tuesday/Friday your doing two variations of both squat and deadlift. This seems like a bit excessive, to me. Consider eliminating the stiff legged squats and the front squats, that would save you a lot of time.

Also, try and make your cardio HIIT. You can cut a cardio routine from 45mins to 20 real quick that way.

Just my thoughts! Good luck!
 
Personally I would go to a 531 routine if I were you. You're mostly there already. It looks basically like this:

Monday
- OHP + assistance

Tuesday
- Deadlift + assistance

Thursday
- Bench Press + assistance

Friday
- Squat + assistance

One nice thing about 531 is that it allows you to focus on 1 major lift/workout, which makes it easy to track your progress, and if you structure your assistance work correctly you will see progress on those lifts. Another advantage in regards to your question is, you can use that template to prioritize your schedule. So you go in, do your warmup, do your main lift for the day, then do assistance work until you run out of time. The assistance work is less important than the main lifts, so you can organise it to fit the time allotted.

P.S. I'd also drop the barbell curls, hamstring curls & leg extensions, & add some pullups & another row variation. You're probably getting enough hamstring & quad work from the SLDL, deads & squats, & barbell curls are a waste of time when you can do heavy rows or pullups, which work the bicep just as hard & get your back at the same time. Also it's a good idea match your push/pull exercises, pound for pound & rep for rep, more or less, in order to avoid upper cross syndrome & associated should issues.
 
Hey guys, I apologize for the delayed response. I got laid off this week and although I'm still lifting, I honestly didn't even think to check this out. OK, so my main goal is to gain as much muscle as possible while losing fat till my abs are showing and then I plan to do a clean bulk to gain more muscle. So I guess my main priority is fat loss for the Summer. My diet consists of about 250-500 Calorie deficit with Little to no carbs each day (Except some before and post workout) and then I basically eat whatever I want to an extent over the weekend in order to produce some extra growth hormone and compensate for the deficit. I'm currently using Oxy-Elite Pro (2 caps each morning 30 min. before breafast)


This is what I'm thinking of changing my routine to. Let me know what you think:

Monday: Chest, Shoulders and Tris

Flat Bench 3 sets of 10x, 8x, 6x
Flys 10x, 8x, 6x (Super Set)

Millitary Press 10x, 8x, 6x
Lateral Raises 10x, 8x, 6x (Super Set)

Close Bench 10x, 8x, 6x
Skull Crushers 10x, 8x 6x (Super Set)

20x Body Weight Leg raises or reverse crunches... 3sets
(Eventually I would like to add in Dips once I get a power tower, a rear shoulder exercise and possibly incline bench press too)

Tuesday -Back and Bis
Lat Pull Downs (10x, 8x, 6x) (Working up to Pull Ups)
Shrugs 10x, 8x, 6x Super Set

Barbell Rows 10x 8x 6x
Seated Rows 10x 8x 6x (Super Set)

Dead Lifts 10x, 8x, 6x

Barbell Curls 10x, 8x, 6x (Drop Set 4 Drops to failure on last set)

Should I add in either Dumbell Preacher Curls or Supinated concentration dumbbell curls too?

3x 20reps of 2.5 lbs Decline Sit ups

Wednesday-Quads

Leg Extensions 20x 18x 16x
Olympic Squats for Quads 14x, 12x, 10x
Was doing Front Squats, but it isn't really working with my Smith Machine so I'm going to change to Hack Squats starting next week) 14x, 12x, 10x

I may even throw in a 4th set for each.

3sets 20x 2.5 lbs Oblique twists


Thursday-Hams and Calves
Still Deads (14x 12x 10x)
Lying Leg Curls (14x 12x 10x)

Standing Calf Raises 20x 18x 16x
Seated Calf Raises 20x 18x 16x

I may even throw in a 4th set for each.

3 sets of 20 reps of either crunches or V-ups (Which do you think? I'm leaning towards the V-ups)

So what do you all think? The only thing I don't like is that each part is only hit once per week, but I'm doing my best to increase all poundages by 5LBS (2.5 LBS per side) each week except arms which seem to lag so I'm going for about 1.25 lbs per week)

I also have a hard time with legs so any help you can give would be greatly appreciated.

Oh and I'm shooting for 20-30 minutes of HIIT cardio each morning upon waking before breakfast with the oxyelite pro. So far the goal was to lose 1.5-2 lbs per week, but I seem to have only lost about 12 lbs since I started in Feb, but at the same time, I def. look like I've gained muscle and I've had to tighten my belt a notch or two so I think I'm def. doing something right. Thanks guys!!!
 
TrumpetLegend said:
Hey guys, I apologize for the delayed response. I got laid off this week and although I'm still lifting, I honestly didn't even think to check this out. OK, so my main goal is to gain as much muscle as possible while losing fat till my abs are showing and then I plan to do a clean bulk to gain more muscle. So I guess my main priority is fat loss for the Summer. My diet consists of about 250-500 Calorie deficit with Little to no carbs each day (Except some before and post workout) and then I basically eat whatever I want to an extent over the weekend in order to produce some extra growth hormone and compensate for the deficit. I'm currently using Oxy-Elite Pro (2 caps each morning 30 min. before breafast)


This is what I'm thinking of changing my routine to. Let me know what you think:

Monday: Chest, Shoulders and Tris

Flat Bench 3 sets of 10x, 8x, 6x
Flys 10x, 8x, 6x (Super Set)

Millitary Press 10x, 8x, 6x
Lateral Raises 10x, 8x, 6x (Super Set)

Close Bench 10x, 8x, 6x
Skull Crushers 10x, 8x 6x (Super Set)

20x Body Weight Leg raises or reverse crunches... 3sets
(Eventually I would like to add in Dips once I get a power tower, a rear shoulder exercise and possibly incline bench press too)

Tuesday -Back and Bis
Lat Pull Downs (10x, 8x, 6x) (Working up to Pull Ups)
Shrugs 10x, 8x, 6x Super Set

Barbell Rows 10x 8x 6x
Seated Rows 10x 8x 6x (Super Set)

Dead Lifts 10x, 8x, 6x

Barbell Curls 10x, 8x, 6x (Drop Set 4 Drops to failure on last set)

Should I add in either Dumbell Preacher Curls or Supinated concentration dumbbell curls too?

3x 20reps of 2.5 lbs Decline Sit ups

Wednesday-Quads

Leg Extensions 20x 18x 16x
Olympic Squats for Quads 14x, 12x, 10x
Was doing Front Squats, but it isn't really working with my Smith Machine so I'm going to change to Hack Squats starting next week) 14x, 12x, 10x

I may even throw in a 4th set for each.

3sets 20x 2.5 lbs Oblique twists


Thursday-Hams and Calves
Still Deads (14x 12x 10x)
Lying Leg Curls (14x 12x 10x)

Standing Calf Raises 20x 18x 16x
Seated Calf Raises 20x 18x 16x

I may even throw in a 4th set for each.

3 sets of 20 reps of either crunches or V-ups (Which do you think? I'm leaning towards the V-ups)

So what do you all think? The only thing I don't like is that each part is only hit once per week, but I'm doing my best to increase all poundages by 5LBS (2.5 LBS per side) each week except arms which seem to lag so I'm going for about 1.25 lbs per week)

I also have a hard time with legs so any help you can give would be greatly appreciated.

Oh and I'm shooting for 20-30 minutes of HIIT cardio each morning upon waking before breakfast with the oxyelite pro. So far the goal was to lose 1.5-2 lbs per week, but I seem to have only lost about 12 lbs since I started in Feb, but at the same time, I def. look like I've gained muscle and I've had to tighten my belt a notch or two so I think I'm def. doing something right. Thanks guys!!!
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I dunno that seems like a pretty busy schedule, if you can get through it in an hour you'll be setting some kind of speed record I think.

Take Monday for instance:

Flat Bench 3 sets of 10x, 8x, 6x
Flys 10x, 8x, 6x (Super Set)

Millitary Press 10x, 8x, 6x
Lateral Raises 10x, 8x, 6x (Super Set)

Close Bench 10x, 8x, 6x
Skull Crushers 10x, 8x 6x (Super Set)

20x Body Weight Leg raises or reverse crunches... 3sets

You've got 7 exercises, 3 of them are heavy. That's a lot of heavy lifting if you're trying to get through it quickly. I think if you were to eliminate either the military press superset or the close bench set you could get through it under an hour no problem and still do justice to the heavy lifting. You could alternate between military/close grip.

Tuesday:

Lat Pull Downs (10x, 8x, 6x) (Working up to Pull Ups)
Shrugs 10x, 8x, 6x Super Set

Barbell Rows 10x 8x 6x
Seated Rows 10x 8x 6x (Super Set)

Dead Lifts 10x, 8x, 6x

Barbell Curls 10x, 8x, 6x (Drop Set 4 Drops to failure on last set)

Should I add in either Dumbell Preacher Curls or Supinated concentration dumbbell curls too?

3x 20reps of 2.5 lbs Decline Sit ups


Same thing again, 7 exercises with 3 heavy lifts. You could eliminate either the pulldowns/shrugs or the row superset. Also, I would do the deadlifts first. That's a major lift, it should be the heaviest weight you can move, & therefore it requires the most energy & also the most rest time between sets.

Wednesday:

I would take wed off if you are doing deads on tue. I certainly would not do squats on this day

I keep my workouts under an hour by using this basic template

- main lift (heavy)

- main assistance work - 2 exercises (one or both heavier)

- secondary assistance work - lighter work, includes abs, calves, etc, on an as-time-permits basis.

However, that may not be your preference. In your case I would run through the workout as you've outlined & see how long it takes. If it's too long, next time around skip something and see how your time is then, how you like the new schedule etc, then repeat as necessary until you have a schedule you like and can get through in a time that works.
 
Do you do anything for conditioning? One of the best ways to get through a workout is to get in better overall shape. It's not a big topic on here, but it really should be.
 
TrumpetLegend said:
but no matter how hard I try, I can't seem to finish my workout in under 1.5-2 hours which I know is WAY too long. It should only be about an hour ish.
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Have you ever questioned why do you believe you workout "needs" to be shorter? Is there anything necessairly wrong with being in the gym for 2 hours? Conventional beliefs have programed us to think a workout "needs" to be fast and we "need" to be in and out of the gym, but is there any real reason for this? Or is it nothing more than just popular belief?

I say, as long as you have the time in your day to spend 2 hours at the gym then go for it. Between my mobility work, warm up and warmup sets on lifts and my post sled work.. It is not unheard of for me to be in a gym for 2 hours.
 
JudoJosh said:
Have you ever questioned why do you believe you workout "needs" to be shorter? Is there anything necessairly wrong with being in the gym for 2 hours? Conventional beliefs have programed us to think a workout "needs" to be fast and we "need" to be in and out of the gym, but is there any real reason for this? Or is it nothing more than just popular belief?

I say, as long as you have the time in your day to spend 2 hours at the gym then go for it. Between my mobility work, warm up and warmup sets on lifts and my post sled work.. It is not unheard of for me to be in a gym for 2 hours.
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I believe where this thought process comes from is the point where you are over working your muscles and no longer in a state to gain mass but endurance. Of course the real push from the shorter routines probably comes from the "Hurry Hurry Hurry!!!!" mentality of the population these days. This is why we have the "Five minute abs" and others of the sort.
 
well, the answer to this depends on A LOT of factors. but 1.5-2 hours is fine (again, depending on other factors). have you tried to time your rest in between sets?
 
Honestly, I start to feel totally shot after 1 hour, it takes too long, I lose motivation and supposedly your Testosterone drops after 1-1.5 hours of working out straight...Right now the goal is to try and get the abs showing by the end of the summer and then I want to start focusing on packing on the muscle....
 
Heck I wish I had more time to workout I struggle each week to get 3-4 days at 1hr each. I am not vey strict on my diet I try but never know when I will have time to eat.


I rely more and more on supplements.
 
Budman, no offense and I hope you don't take this the wrong way or anything because I'm not trying to bust your balls, but either go hard or go home brother. Supplements don't do jack if your training and diet is off which is why I'm focusing on trying to figure them out. Besides, would you rather work your ass off for like 4 hours a week (1 hour per day x 4 days) or slack off and spend like $200 per month on supplements that aren't doing jack any way? Honestly, I don't even take protein shakes any more. I just eat real solid healthy FOOD though I probably will add in some whey or something eventually again.

Rodja-I do HIIT training 3x-5x per week before breakfast. I just changed it to 1 minute intervals (working up to 6 of them) with 1 minute rest in between which is pretty much the same concept as sprinting, right?
 
None taken, it is hard for me to get to the gym. My wife also goes to the gym so we alternate, mainly because we have young kids. My work also screws with me because if I got to go in early I miss out, can't go late because by the time I get home my wife goes to school. I am getting the majority of my supplements online through contest and logging opps. I do see where you are coming from and your right, that's how you do it. I am more concerned on providing for my family and taking care of my kids, if I miss the gym then I miss it. I know that my family will appreciate me however I am.....
 
Budman7811 said:
None taken, it is hard for me to get to the gym. My wife also goes to the gym so we alternate, mainly because we have young kids. My work also screws with me because if I got to go in early I miss out, can't go late because by the time I get home my wife goes to school. I am getting the majority of my supplements online through contest and logging opps. I do see where you are coming from and your right, that's how you do it. I am more concerned on providing for my family and taking care of my kids, if I miss the gym then I miss it. I know that my family will appreciate me however I am.....
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I'm in the same position. I work shift work, fiance is in school and training for bikini competition, and we have a young daughter who we just found a daycare for....it been hectic. I just made a 4 day routine that had adjustable off days. Chest and back, then legs and traps. If I make it on other days then ill do abs and arms. By the end of the week I just make sure I do each twice. Supersets really help get maximum work done in short amount of time. Also I keep several small DBs, pullup bar, abwheel, jump rope, and yoga ball at the house and can do "make do" workouts at the house.
 
TrumpetLegend said:
Budman, no offense and I hope you don't take this the wrong way or anything because I'm not trying to bust your balls, but either go hard or go home brother. Supplements don't do jack if your training and diet is off which is why I'm focusing on trying to figure them out. Besides, would you rather work your ass off for like 4 hours a week (1 hour per day x 4 days) or slack off and spend like $200 per month on supplements that aren't doing jack any way? Honestly, I don't even take protein shakes any more. I just eat real solid healthy FOOD though I probably will add in some whey or something eventually again.

Rodja-I do HIIT training 3x-5x per week before breakfast. I just changed it to 1 minute intervals (working up to 6 of them) with 1 minute rest in between which is pretty much the same concept as sprinting, right?
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Sorta, but that workload hardly is enough.
 
Oh OK. Yeah, providing for your family is DEF. way more important so I give you a lot of credit then bro! Glad you didn't take that the wrong way or anything because I wasn't trying to be a dick! :)

Rodja-OK, so what would you suggest?
 
TrumpetLegend said:
Oh OK. Yeah, providing for your family is DEF. way more important so I give you a lot of credit then bro! Glad you didn't take that the wrong way or anything because I wasn't trying to be a dick! :)

Rodja-OK, so what would you suggest?
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You can't fully "sprint" for 1 min. You need to lower the interval to somewhere between 15-20s with rest depending on your level of conditioning. Do this 10-15x and then move on to doing them on a slight hill.
 
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