45 minutes does not work in the gym

[The True Adonis]

Exactly.

Coach, you can help me with this perhaps.  Why do Republicans revere Lincoln when he represents everything the Republicans are supposed to be against?  He is the ultimate consolidator and abuser of Big Government.

[Coach is Back!]

Coach, you can help me with this perhaps.  Why do Republicans revere Lincoln when he represents everything the Republicans are supposed to be against?  He is the ultimate consolidator and abuser of Big Government.

Because he had huge triceps and an epic beard.

[gracie bjj]

I do extensions last cause by then my quads are fried and I just want to squeeze out the remaining energy that they have left, I do 30 reps cause I just want to feel the burn.

yea i like that to,thats what i been doing lately the extensions and leg curls last to pump the shit out of my legs.i remember yrs ago my buddy had us to extensions first to failure and then go right to the leg press with medium weight,not to heavy and try to bang them out,then with no rest finish off with sissy squats,oh my god i thought i was gonna die literally.for those guys on here who never gave sissy squats an honest try u dont know what u r missing,they r brutal and thats putting it mildly

[Viking11]

I can do shoulder and arms in 45 min, including set up and break down. Torso and legs can each be done in less than an hour. It helps to have Nautilus machines (MedX would be good too.) I like Hammer as well but they take longer. The bottom line is train as hard as you can then get the fuvk out. Rest, eat, go study, etc. No reason to spend 2 hours at it. Testosterone levels start diminishing and cortisol starts increasing after 45 min to an hour anyway, that is an indicator.

[Immortal_Technique]

You just proved my point you are not mentally strong enough to handle high volume you were afraid of your workouts I look forward to the 30 sets, I cant wait until monday to do this

5 sets of squats
5 sets of lunges
5 sets of leg press
5 sets of stiff legged deadlifts
5 sets of legs curls
5 sets of leg extensions

This is what separate a mentally strong hardcore bodybuilder from guys like yourself and your fellow getbiggers.

You are stuck in 1975. Unless you are boshing Dbol like crazy, value shape over size, and have superhuman joints, that extra hour is pointless. Arnold had comparatively poor quads anyway obviously. After one hour for most non-Dbolites your testosterone levels drop anyway, so for many it's better to text less and do a good hour, then get eating and rehydrating or whatever instead of slogging away for another hour with massive rests.

In my shitty opinion anyway.

[Simple Simon]

Because he had huge triceps and an epic beard.

 

[Grape Ape]

I can do shoulder and arms in 45 min, including set up and break down. Torso and legs can each be done in less than an hour. It helps to have Nautilus machines (MedX would be good too.) I like Hammer as well but they take longer. The bottom line is train as hard as you can then get the fuvk out. Rest, eat, go study, etc. No reason to spend 2 hours at it. Testosterone levels start diminishing and cortisol starts increasing after 45 min to an hour anyway, that is an indicator.

About to go do full body with conditioning.  Will take about 45-50 minutes.

[Viking11]

About to go do full body with conditioning.  Will take about 45-50 minutes.

. Brutal, but  effective if you can really push yourself (many can't as you know) -Best conditioning workout- bring O2!

[gracie bjj]

I can do shoulder and arms in 45 min, including set up and break down. Torso and legs can each be done in less than an hour. It helps to have Nautilus machines (MedX would be good too.) I like Hammer as well but they take longer. The bottom line is train as hard as you can then get the fuvk out. Rest, eat, go study, etc. No reason to spend 2 hours at it. Testosterone levels start diminishing and cortisol starts increasing after 45 min to an hour anyway, that is an indicator.

great point about the test levels dropping after 45 min, that alone is very important.thats our bodies saying ok your done now get the fuck out of here and eat n rest so i can grow thats why marathon runners have super low test levels and look horrible while sprinters look healthy and have great muscle tone and their legs r huge as hell

[Grape Ape]

. Brutal, but  effective if you can really push yourself (many can't as you know) -Best conditioning workout- bring O2!

Today will superset heavy compounds of squat/presses....then do 5 rounds of 5 circuits of 30 second of exercise / 15 sec rest.  Sprints after that.  Should be good.

[the trainer]

You are stuck in 1975. Unless you are boshing Dbol like crazy, value shape over size, and have superhuman joints, that extra hour is pointless. Arnold had comparatively poor quads anyway obviously. After one hour for most non-Dbolites your testosterone levels drop anyway, so for many it's better to text less and do a good hour, then get eating and rehydrating or whatever instead of slogging away for another hour with massive rests.

In my shitty opinion anyway.

Actually high volume is not taxing to the joints like HIT cause you dont go beyond failure when the muscle gets fatigue you rest and do another set, and I disagree with the test levels dropping cause I always feel horney after leg training, and if you are natural just take a test booster with d aspratic acid  to cover your bases.  

[SchmoeTown]

heavy and high volume = oxymoron

relatively heavy and high volume = possible

[no one]

If you are trying to show me up its a big fail cause my answer is correct I did a closed chain exercise squat and I after I do hamstrings I go back to quads and do open chain exercise leg extensions and I was explaining why I did that.

translation: im an idiot.

[orion]

 

I can't believe that people still think that Dorian built his physique using one system.  Every bodybuilder out there has used every type of system, splits and combination of sets, supersets, giant sets and what have you that all contributed to the builds they have.  Dorian was well on his way, runner up to Haney many times before he started HIT and of course GH and slin.

[gracie bjj]

I can't believe that people still think that Dorian built his physique using one system.  Every bodybuilder out there has used every type of system, splits and combination of sets, supersets, giant sets and what have you that all contributed to the builds they have.  Dorian was well on his way, runner up to Haney many times before he started HIT and of course GH and slin.

i agree,heres my theory on it,i think when all of us start training we dont need much detailed training since any type of stimulation with exercises will produce results, as we get more advanced tho we need to start shifting things alittle as far as splits and volume ect. dorian just realized after all the trial and error and all that time spent training what worked best for him and he went harder on the drugs since he had more money coming in from placing better in shows,add those 2 together and u see dorian the beast,yes i know genetics helped ofcoarse and he did have decent genetics

[CalvinH]

Its something I came up with myself and is the very best Bicep exercise in my opinion.

You can do them standing or seated each is difficult.  Standing, take two light dumbells (I use 20-30 usually) and bring them all the way down to start.  Then turn them as far as you can, locking the bicep peak flex in place. Keep this position and keep pressure as if you are trying to rotate your wrist even more.  Now slowly bring both dumbells up keeping the same position.  It really burns.  The tension is constant the whole time.  You can even practice it without weight to get the movement down and you feel it instantly.

Seated same thing, but you can also flare your lats out and have your arms wresting on your lats and do the same for a little different and difficult variation.  Also, you can try flaring your lats out while standing and doing it for a little different variation.  To learn it though, stick with first description.  Everyone I show this to says its one of the best bicep movements they ever have tried.

Thanks--definitely gives a good pump and you can feel it all the way through the curl...I took it easy because I'm still worried about my bi but I can see myself adding these into my workouts.

[_aj_]

TA, did you go to college in NC? I went to UNC-CH.

[pellius]

Didn't Casey Viator average less than 25 minutes doing a full body workout less than three times per week?

[orion]

Didn't Casey Viator average less than 25 minutes doing a full body workout less than three times per week?

When he was promoting Nautilus, but I read some of his routines before that and they were epic.

[Eric2]

I guess it depends on your goals. If you already have the mass and are juiced to the gills then two hours will work. I am a natural and received the best gains by working out 3 days per week for only 30 to 40 min per session.

[Primemuscle]

I guess it depends on your goals. If you already have the mass and are juiced to the gills then two hours will work. I am a natural and received the best gains by working out 3 days per week for only 30 to 40 min per session.

I agree that it depends on what your goals are. There are other factors too. A lot of folks over-train. Every gym has folks who are good examples of this. They have been hitting the gym for years. They appear to train hard and they are there night an day, it seems. What is weird is after all those years of hard work, they still look pretty much the same as they always have. It's a classic case of too much effort for too little return.

[Ropo]

Can you do this in 45 min going very heavy.

5 sets seated dumbbell press
5 sets barbell front raises
5 sets side laterals
5 sets rear laterals
3 sets barbell shrugs
2 sets dumbbell shrugs
4 sets neck plate resistance face up
4 sets neck plate resistance face down
5 sets of seated calf raises
5 sets of standing calf raises

How many rep per set? There is 38 sets, so with average of 8 reps it would do 304 reps, which is insane. Why? Do you think it is wise to do marathon for those tiny little muscles to make them grow? Well look at the marathon runners, they have some muscles in their tongues, everything else is like dry bones 

[anabolichalo]

No reason to take more then a hour and around 4 working exercises per body part. If you need more volume do extra sets... 2hrs for shoulders is fucking stupid 

you look like shit hope this helps

[anabolichalo]

i need 2 hours per body part

1 hour and a half for legs


1 hour and a half for any other part is rushing it


1 hour? impossible

[oldtimer1]

When Viator worked for Nautilus of course the story line was whole body routines done in record time. When he did the Colorado experiment he only used Nautilus for incredible muscle memory gains without steroids.

The truth is according to some in the know he did a lot more than Nautilus during the Colorado thing. According to a guy who trained all the time in the same gym as Viator he used around 15 sets per body part when he achieved his best ever condition in the 80's.  Does anyone believe he didn't use steroids for the Colorado experiment? If you do I own this big bridge in Brooklyn that I'm selling cheap. You could make a fortune in setting up a toll booths.   

Regarding Yates he did use one set to failure. He wasn't about to use 415 for incline presses without a warm up. Yes he used 135,225 and 315 for a warm up. His real set was the 415 to failure. Some exercises he didn't use a warm up according to where the exercise was in his routine. Those warms were not taxing and stopped after easy reps. No one can walk into a gym and load a bar with with a crazy weight and do one set to failure for major exercises.