maybe if you're just doing cardio. I can't seem to get away with less than 3 hours. 90 minutes walking, 30 minutes doing cardio, about an hour lifting.
30 minutes is a bit on the low end in my opinion. You should have some time in-between sets to rest in order to have good intensity and not fatigue yourself early. Usually an hour give or take 15 minutes is plenty assuming you have 2-3 minutes rest between sets.
I'm only talking about a gym session though. For a cardio workout it's definitely enough.
My upper-body routine slowly crept up to 11 movements. It was taking 2.5 hours. So I moved biceps to abdominal day. I do an A/B split, every day.
Now it's 8 movements on upper body day. I set an alarm for 3:15. As soon as I press the button I begin the movement and usually am done with the set with 2:20 remaining on the timer. when it goes off I press repeat and continue with the next set. This has got the routine down to an hour and a half but holy frick I was gassed for the first month.
Abs is a 40 minute routine + the 3 bicep exercises come out to about an hour I'm guessing.
I know this is way more time than other people but I don't see how they get any growth.
I'm really lazy and don't want to switch out discs. I did up the weight on all the row movements, benchpress and curls a month ago but I fricked up my wrists and left elbow so I dropped it back down and have been skipping some days the past two weeks. All those bicep exercises are in a superset. I'm 36 years old and have been doing this ab routine for 8 years. The upperbody routine developed over the past 2 years. But I've been weak and sedentary for most of my life.
I mean I don't know what to tell you. I'm assuming you have a couple of dumbbells at home that you train with?
As tempting as it is to give you shit for those lifts after 2 years of that abyssmal looking routine that I'm guessing you put together yourself, I would recommend that you find a PROPER program to run. Even if you only have dumbbells you can still have a decent routine.
And for a guy that spends 2.5 hours on that routine to be too lazy to switch out weights for different exercises... idk man. You are just setting yourself up for failure at this point.
It's not that complicated to train. If you train at a good intensity you can be done in an hour. The only time I'm in the gym for more than an hour is if I'm trying for a new pr and want long rest time for the main lift of the day.
The only way to gt it down is to cut movements or really slash rep count, which I already do progressive overload so all that's really doing is jumping forward 6 months.
I train until failure or 1 rep to failure. You're suggesting I change nothing but just do less volume.
How many movements are in your routine? Do you not do any isolation work at all?
2 years ago
Anonymous
NTA, but for example, you've got like four fricking presses in one work out - pick two and add 2kg instead, or 5kg. Also, at 10kg on a DB bench, skip that shit entirely and just do push-ups.
I'm really lazy and don't want to switch out discs. I did up the weight on all the row movements, benchpress and curls a month ago but I fricked up my wrists and left elbow so I dropped it back down and have been skipping some days the past two weeks. All those bicep exercises are in a superset. I'm 36 years old and have been doing this ab routine for 8 years. The upperbody routine developed over the past 2 years. But I've been weak and sedentary for most of my life.
I have no doubt this routine is shitty.
post body
Like most people on IST some days I see myself in the right lighting and say, "Damn, shit is looking good." and other days I feel like I look like the human equivalent of laffytaffy.
Specifically whenever I go to the bathroom and wash my hands I see myself in the mirror and have nice cuts all over my entire upper body. Striations in the shoulders, everything looks great. Then I put on a shirt and everything disappears. :-/
This seems like a high effort/low return type routine
I don't know what that means but I'm pretty sure every natty routine is high effort/low return.
Well if you keep doing shit with 10 kg dumbbells you will always stay weak. You gotta push yourself to get lifts. Im wasted 40 mins into my workout and you do 2.5 hours of workout daily?Thats basically cardio. Find a nice program and follow it rather than doing weird dyel movements
2 years ago
Anonymous
I started much lower. 10kg is after increasing weight three or four times. I also started with 6 movements and added over time. I'd say my bicep volume is about 4x what I started at 2 years ago.
> you do 2.5 hours of workout daily?
No. I do 1.5 hours upper body every other day, and 1 hour abs+biceps every other day.
2 years ago
Anonymous
well if you are going for gymbro look just do whatever you want do bicep curl 100x100 everyday i dont care
but if you want a good looking body naked at least give it some try rather than doing my grandma's yoga exercises
in 2 years you would have actually looked nice instead of skinnyfat with big biceps dont waste any more time
Why don't you do cardio seriously and enjoy also having some above average muscles for it or lift seriously and enjoy having some above average cardio for it? Either way you'll be as healthy as you think you are and you'll have a physique to back up your shit talk.
I go hiking in nature and mountains for 1 hour every day in addition to my 30 min. I don't drink alcohol. I don't do drugs. I don't eat processed foods. I only eat organic and grass-fed. Oh please tell me how unhealthy I am 🙂
Btw I know a bodybuilder who has to get a heart surgery 🙂
>I go hiking in nature and mountains for 1 hour every day in addition to my 30 min. I don't drink alcohol. I don't do drugs. I don't eat processed foods. I only eat organic and grass-fed. Oh please tell me how unhealthy I am 🙂
I go hiking in nature and mountains for 1 hour every day in addition to my 30 min. I don't drink alcohol. I don't do drugs. I don't eat processed foods. I only eat organic and grass-fed. Oh please tell me how unhealthy I am 🙂
Btw I know a bodybuilder who has to get a heart surgery 🙂
2 years ago
Anonymous
jesus I hate fake people like you
you come in here pretending to need advice
you ask the most basic vapid inane question there is
just as a motive
then once people ultimately bring up the subject you wanted to actually talk about
you pursue with shitting all over their advice
and have the gull to act all haughty with your
''goody two shoes'' little schtick routine you got
God you are such an insufferable homosexual
and there is too many of you little low level conversation manipulators around on this earth
worse than a woman seeking attention I swear to god
KYS...like actually KYS and do us all a favor here
meh, I do 8-10 hours of high effort cardio in a week apart from lifting. I know when its too much and to rest when I feel theres a buildup of metabolites in me.
I do SL 5x5 3xweek and that takes me about 1hr 20. I also bike to and from work every day which is about 1 hour M-F. Saturdays and Sundays I usually just chill and do house chores
depends
maybe if you're just doing cardio. I can't seem to get away with less than 3 hours. 90 minutes walking, 30 minutes doing cardio, about an hour lifting.
By cardio, do you mean the sex?
30 minutes is a bit on the low end in my opinion. You should have some time in-between sets to rest in order to have good intensity and not fatigue yourself early. Usually an hour give or take 15 minutes is plenty assuming you have 2-3 minutes rest between sets.
I'm only talking about a gym session though. For a cardio workout it's definitely enough.
My upper-body routine slowly crept up to 11 movements. It was taking 2.5 hours. So I moved biceps to abdominal day. I do an A/B split, every day.
Now it's 8 movements on upper body day. I set an alarm for 3:15. As soon as I press the button I begin the movement and usually am done with the set with 2:20 remaining on the timer. when it goes off I press repeat and continue with the next set. This has got the routine down to an hour and a half but holy frick I was gassed for the first month.
Abs is a 40 minute routine + the 3 bicep exercises come out to about an hour I'm guessing.
I know this is way more time than other people but I don't see how they get any growth.
2.5 hours is insane. What are your lifts?
abysmal
Heres the full routine, all weights are per arm:
Upper body day:
dumbbell Pendlay Row 10kg 3x15
Standing dumbbell press 10kg 3x12
dumbbell supinated pendlay row 10kg 3x15
dumbbell bent over row 10kg 3x15
arnold press 10kg 3x12
dumbbell benchpress 10kg 3x12
lateral dumbbell raise 6.5kg 3x12
tate press 6.5kg 3x15
Ab day:
4min static leg raise
25 bicycle crunches
25 bicycle crunches
15 leg raises
25 bicycle crunches
25 bicycle cunches
125 flutter kicks
3x15 standing dumbbell curls narrow 10kg
3x15 standing dumbbell curls wide
3x15 standing dumbbell curls hammer
I'm really lazy and don't want to switch out discs. I did up the weight on all the row movements, benchpress and curls a month ago but I fricked up my wrists and left elbow so I dropped it back down and have been skipping some days the past two weeks. All those bicep exercises are in a superset. I'm 36 years old and have been doing this ab routine for 8 years. The upperbody routine developed over the past 2 years. But I've been weak and sedentary for most of my life.
I have no doubt this routine is shitty.
Thats a lot of things damn
post body
This seems like a high effort/low return type routine
I mean I don't know what to tell you. I'm assuming you have a couple of dumbbells at home that you train with?
As tempting as it is to give you shit for those lifts after 2 years of that abyssmal looking routine that I'm guessing you put together yourself, I would recommend that you find a PROPER program to run. Even if you only have dumbbells you can still have a decent routine.
And for a guy that spends 2.5 hours on that routine to be too lazy to switch out weights for different exercises... idk man. You are just setting yourself up for failure at this point.
It's not that complicated to train. If you train at a good intensity you can be done in an hour. The only time I'm in the gym for more than an hour is if I'm trying for a new pr and want long rest time for the main lift of the day.
1/2/3/4 btw
what is this? "1/2/3/4 btw"
The only way to gt it down is to cut movements or really slash rep count, which I already do progressive overload so all that's really doing is jumping forward 6 months.
I train until failure or 1 rep to failure. You're suggesting I change nothing but just do less volume.
How many movements are in your routine? Do you not do any isolation work at all?
NTA, but for example, you've got like four fricking presses in one work out - pick two and add 2kg instead, or 5kg. Also, at 10kg on a DB bench, skip that shit entirely and just do push-ups.
Like most people on IST some days I see myself in the right lighting and say, "Damn, shit is looking good." and other days I feel like I look like the human equivalent of laffytaffy.
Specifically whenever I go to the bathroom and wash my hands I see myself in the mirror and have nice cuts all over my entire upper body. Striations in the shoulders, everything looks great. Then I put on a shirt and everything disappears. :-/
I don't know what that means but I'm pretty sure every natty routine is high effort/low return.
what's the scar from
https://en.wikipedia.org/wiki/Pyloric_stenosis
ngl im not a really IST guy but those workouts seem really light
they look more of a cardio than any type of lifting
That's because I'm weak. Imagine if they were heavier. would they still seem cardio?
Well if you keep doing shit with 10 kg dumbbells you will always stay weak. You gotta push yourself to get lifts. Im wasted 40 mins into my workout and you do 2.5 hours of workout daily?Thats basically cardio. Find a nice program and follow it rather than doing weird dyel movements
I started much lower. 10kg is after increasing weight three or four times. I also started with 6 movements and added over time. I'd say my bicep volume is about 4x what I started at 2 years ago.
> you do 2.5 hours of workout daily?
No. I do 1.5 hours upper body every other day, and 1 hour abs+biceps every other day.
well if you are going for gymbro look just do whatever you want do bicep curl 100x100 everyday i dont care
but if you want a good looking body naked at least give it some try rather than doing my grandma's yoga exercises
in 2 years you would have actually looked nice instead of skinnyfat with big biceps dont waste any more time
btw abs workouts are for morons
Why don't you do cardio seriously and enjoy also having some above average muscles for it or lift seriously and enjoy having some above average cardio for it? Either way you'll be as healthy as you think you are and you'll have a physique to back up your shit talk.
Show me my shit talk.
I am under the impression that this is you:
>I go hiking in nature and mountains for 1 hour every day in addition to my 30 min. I don't drink alcohol. I don't do drugs. I don't eat processed foods. I only eat organic and grass-fed. Oh please tell me how unhealthy I am 🙂
> I see myself in the right lighting and say, "Damn, shit is looking good."
but you're essentially skinnyfat
30 minutes of what kind of exercise? Walking? Maybe if you're 70 years old.
3 inclination. 4.5 Speed. Burns roughly 260 calories.
You sound like you are fat.
If you are fat, stop running and start lifting.
I have BMI of 18.7 so no. Also lifting is cringe and unnatural. Walking is not, its the most basic human transportation
>picking up objects is unnatural
Unnatural is having a BMI of 18.7 you skinnyfat twig
I go hiking in nature and mountains for 1 hour every day in addition to my 30 min. I don't drink alcohol. I don't do drugs. I don't eat processed foods. I only eat organic and grass-fed. Oh please tell me how unhealthy I am 🙂
Btw I know a bodybuilder who has to get a heart surgery 🙂
jesus I hate fake people like you
you come in here pretending to need advice
you ask the most basic vapid inane question there is
just as a motive
then once people ultimately bring up the subject you wanted to actually talk about
you pursue with shitting all over their advice
and have the gull to act all haughty with your
''goody two shoes'' little schtick routine you got
God you are such an insufferable homosexual
and there is too many of you little low level conversation manipulators around on this earth
worse than a woman seeking attention I swear to god
KYS...like actually KYS and do us all a favor here
You're unironically in bad physical shape
>Unnatural is having a BMI of 18.7
>BMI of 18.7 (normal range 17.5 - 25)
OH SAY CAN YOU SEEEEEEEEEEEEE
being a homosexual is unnatural too you fricking toothpick looking motherfricker
>Also lifting is cringe and unnatural
painfully obvious b8
You're posting on the Internet to a bunch of autists. What part of that is natural?
I think an hour is absolute minimum.
My warmup is 30 minutes, followed by 2 hours heavy lifting then 1 hour sprints. I do this every day.
recommendation is 300 minutes per week.
I spend about 2 hours plus minus 30 minutes depending on the day.
Chest/back/arms split with shoulders mixed in every other session. Frick leg day.
meh, I do 8-10 hours of high effort cardio in a week apart from lifting. I know when its too much and to rest when I feel theres a buildup of metabolites in me.
I do 1h30 per day. Once tried doing 5 hours per day but I got sick from over training so now I keep it low
I do SL 5x5 3xweek and that takes me about 1hr 20. I also bike to and from work every day which is about 1 hour M-F. Saturdays and Sundays I usually just chill and do house chores
Yeah if you do plenty of sets of a compound exercise in those 30 minutes and really push yourself or skipping rope