How long do you spend lifting?

Fremen

Hi,

I've recently decided to get fit. I'm not looking for any amazing results, basically just trying to get to the stage where I don't go "Ugh, I'm out of shape" when I get out of the shower in the morning

I'm building up basic aerobic fitness, gone from struggling to run a mile to comfortably running four, and I've started weights.

What I'm wondering is, how long should a basic lifting program take on a training day? Seems like when I go to the gym, if I'm working my upper body for example, I'll do about three sets on three different machines then my arms will be too f*cked to do anything else. All told, this takes maybe fifteen minutes. Same with my legs or back. Is that what it takes for most people?

TommyKnocker

Hi There

I have been working out in the gym now for almost 1 year, so my normal lifting routines last about 45 mins to 1 hour and I lift 4 times per week.

I currently do a 4 day split where I work the following

Day 1: Chest, Triceps, Forearms
Day 2: Shoulders, Traps & Abs
Day 3: Back and Biceps
Day 4: legs & Abs

I also do another 2 Cardio days where I spin, row and crosstrain and work abs on one of these days also.

However if you are only starting off with lifting you could do a lot worse then start with one of these two programs

Starting Strength http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Strong lifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

Both of these programs are aimed at beginners/Intermediates and start off with emphsis on the correct lifting technique and build up the weight lifted progressively but steadily. I am going to start the Strong lifts 5x5 program myself this coming Sunday.

Also remember, you need to compliment your training with a healthy diet. It is all too easy to undo the gym workout or 4 mile run with bad food choices. For instance a yorkie bar will replenish half the calories burned off with a 4 mile run. A typical Fast Food meal will provide over 1000 calories, requiring a 10 mile run or a good gym sessionto burn off these calories :eek: So don't neglect your diet or underestimate how important it is to achieving your goals.


Best Reagrds,

M

ragg

same as that really, 45 minutes is plenty.

A beginner doesn't need to do such an advanced routine, a full body routine will be more then fine.

Squat
Deadlift
Rows
Bench
Military press
Dips

That will be a great starting point

metamorphosis

Also remember, you need to compliment your training with a healthy diet. It is all too easy to undo the gym workout or 4 mile run with bad food choices. For instance a yorkie bar will replenish half the calories burned off with a 4 mile run. A typical Fast Food meal will provide over 1000 calories, requiring a 10 mile run or a good gym sessionto burn off these calories :eek: So don't neglect your diet or underestimate how important it is to achieving your goals.


Best Reagrds,

M[/quote]

+1

A yorrkie bar would prett ymuch replenish all the calories id burn on a 4 mile run:eek::eek:

Its amazing the amount of calories that can be consumed in a matter of seconds ...

Very hard to outtrain a bad diet

cardio,shoot me

i train aslong as i need, varies from 45minutes to 2 hours

tlev

I try and get my training done as fast as I can. 30 min to 45 min. No more than an hour.

--SmItHy--

45 mins to and hour, dont rush your workout. It's all about your technique, do your reps slowly, also dont work the same muscle two days in a row, as this is useless, as your muscle fibres will already have been torn.

Burkatron

It depends on what type of training youre doing!
See the rough guide below (taken from wikipedia as im too lazy tonight to find a better source):
Variable Training goal
Strength Power Hypertrophy Endurance Load (% of
1RM) 80-90 70-90 60-80 40-60
Reps per set 1-5 1-5 8-15 25-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
Table reproduced from Siff, 2003[10]