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Well... some days i'm better off training twice a day because of the limited time i got. There are days that i only have 1 hour free in the morning and one in the evening. I know you have to able to train 2 muscle groups under 60 min but it takes me 1.30 (10 min cardio included).
But sometimes i do one hour in the morning, go home to get some lunch and afterwards go back to the gym with a 2 hour interval between the two sessions.
And also to avoid the catabolic state your body's gets in after 45-60 min...
1 hr a day is more than sufficient to build muscle IMO if you have the split right. Post up your current split and your entire workout so we can take a look.
Here it goes : every exercise has 3 sets (reps of 12, 9, 6)
Monday:
Chest : Bench press
Dumbbell bench press
Fly's (on the peck deck machine)
Incline bench press
Bench cable fly's
Biceps : Machine preacher curl
Dumbbell curl seated (back almost straight)
Cable curl with straight bar
Standing barbell (EZ bar) curl
Tuesday or Thursday :
Shoulders : Machine lateral raise
Seated shoulder press (behind the head)
One arm lateral cable raise
Seated dumbbell press (+ elbows also to the front every rep)
supersetted with dumbbell front raise
(sometimes i do my shoulders on Wednesday but shoulders in the morning and legs in the evening)
Wednesday:
Legs : Squats
Adduction machine
leg extension
Abduction machine
Leg Curl
Calf machine
Friday :
Back : Lat pull down
machine row (closed grip)
Lower back machine extension
Machine row
Lat pull down (thumbs backwards)
You have a heavy reliance on machines throughout the workout. You actually have no free weight movements on back day at all. Why are you doing barbell curls last on biceps? Too many sets for biceps and triceps, so you can cut time there. The leg day is...hmm...how do I say this tactfully...effeminate. Just curious- what's the thinking in your rep range? -EK
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Don't argue- I've been sautéed in right sauce. 3X
You have a heavy reliance on machines throughout the workout. You actually have no free weight movements on back day at all. Why are you doing barbell curls last on biceps? Too many sets for biceps and triceps, so you can cut time there. The leg day is...hmm...how do I say this tactfully...effeminate. Just curious- what's the thinking in your rep range? -EK
Deja vu...I seen this somewhere before...
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The Great White Workout...it's a killer!
bro , i agree, too many exercises, no more than 1 hour workout and also 90 sec rest between sets is optimal i believe
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-AGE: 19 -WEIGHT:160 POUNDS -HEIGHT: 5'9" (175CM) -GOAL: BUILD MUSCLE -DIET: DONT HAVE ONE, I EAT EVERYTHING AND HEALTHY STUFF, I ALSO TAKE WHEY PROTEIN 90 GRAMS A DAY -TIME TRAINING:OVER 1.5 YEARS,I USED TO OVERTRAIN... *EXTRA INFO: I WORKOUT AT HOME, I HAVE DUMBBELLS AND EZ BAR
length between workouts on same day
Linear Mode
