MESO-Rx
Anabolic Steroids
1 hour bodybuilding per day. Is it enough?
- Thread starter LYAN76
- Start date
Pericles
New Member
For starters, we need to define in shape. Weights make you big and strong, and good diet keeps you lean while encouraging muscle growth.
That is one type of "in shape." The other is cardio shape. Doing regular cardio on typical equipment, I advocate training at 80% or higher of MH rate for 30 minutes. Doing typical cardio, it is hard to get to 80% or above.
If you do that type of cardio along w/ weights, then I would say yes, you are in fairly good shape.
However, after periods where I did that sort of training I would return to grappling and or striking. While the above type training got you in pretty good shape, I have never been close to actual fighting shape w/ just weights and regular cardio.
To get in fighting shape you actually have to do combat sports (Grappling, striking, etc) or Cross Fit type training. These types of training will really push your cardio, well into the 90% rate.
Cross fit did not create this type of training (although they systematized it).
Basically this training is supersets on fundamental exercises. For example deadlifts super set with lunges, then leg presses superset w leg curls, extentions w/ abs etc.
If we, however, talking about gaining size and strength (which will make you a stronger athlete in the long run) then one hour of weight training 4-5 times a week is the way to go. Muscles grow when they are resting, eating, sleeping. Weights are the stimulus for growth, but if you overtrain, you will be reducing your recovery and you will not get bigger or stronger.
In short, more is not better. I hour of high intensity is the way to go.
That is one type of "in shape." The other is cardio shape. Doing regular cardio on typical equipment, I advocate training at 80% or higher of MH rate for 30 minutes. Doing typical cardio, it is hard to get to 80% or above.
If you do that type of cardio along w/ weights, then I would say yes, you are in fairly good shape.
However, after periods where I did that sort of training I would return to grappling and or striking. While the above type training got you in pretty good shape, I have never been close to actual fighting shape w/ just weights and regular cardio.
To get in fighting shape you actually have to do combat sports (Grappling, striking, etc) or Cross Fit type training. These types of training will really push your cardio, well into the 90% rate.
Cross fit did not create this type of training (although they systematized it).
Basically this training is supersets on fundamental exercises. For example deadlifts super set with lunges, then leg presses superset w leg curls, extentions w/ abs etc.
If we, however, talking about gaining size and strength (which will make you a stronger athlete in the long run) then one hour of weight training 4-5 times a week is the way to go. Muscles grow when they are resting, eating, sleeping. Weights are the stimulus for growth, but if you overtrain, you will be reducing your recovery and you will not get bigger or stronger.
In short, more is not better. I hour of high intensity is the way to go.
The duration of effective training for BB will vary considerably on several factors, for instance;
1) Younger age (improves recovery time)
2) The use of AAS drastically accelerates anabolism and recovery
3) The activities performed since more "aerobic" activities increase BMR for up to 12-24 hours AFTER exercise and require more conditioning and a longer rest interval
4) Pre-existing M-S ailments "bad knee" or a "messed up" shoulder SHOULD limit the duration of exercise to varying degrees
5) The "intensity" (heavy load low reps vs light load higher reps) of the workout will have a major influence on, energy consumption, time to exhaustion and net NEGATIVE gains especially if the "intensity" is performed "to failure" .
6) The type of lifting a "slow and steady lift achieving full ROM" will require MORE energy and time compared to "blast" lifting more commonly used by power lifters
7) Your pre-existing condition..... the longer you have been lifting CORRECTLY the shorter time required for maintainance and gains
8) The duration of rest intervals between each lift obviously contributes considerably to the length of your gym visit
9) Diet can also reduce or enhance the healing duration post lifting (glycogen restoration and the removal-metabolism of accumulated intra-muscular lactic acid are particularly important).
10) ANY UNNECESSARY DISTRTACTIONS which lessen one's focus OR commitment will reduce the efficacy of any gym visit and lengthen the time required for benefit
I'm sure there are several more examples but, ultimately for MAINTAINANCE one hour of exercise (deliberately poorly defined) every day should be fine for most. However those attempting to INCREASE GAINS will require more gym time overall, such as those attempting to improve STRENGTH or POWER.
1) Younger age (improves recovery time)
2) The use of AAS drastically accelerates anabolism and recovery
3) The activities performed since more "aerobic" activities increase BMR for up to 12-24 hours AFTER exercise and require more conditioning and a longer rest interval
4) Pre-existing M-S ailments "bad knee" or a "messed up" shoulder SHOULD limit the duration of exercise to varying degrees
5) The "intensity" (heavy load low reps vs light load higher reps) of the workout will have a major influence on, energy consumption, time to exhaustion and net NEGATIVE gains especially if the "intensity" is performed "to failure" .
6) The type of lifting a "slow and steady lift achieving full ROM" will require MORE energy and time compared to "blast" lifting more commonly used by power lifters
7) Your pre-existing condition..... the longer you have been lifting CORRECTLY the shorter time required for maintainance and gains
8) The duration of rest intervals between each lift obviously contributes considerably to the length of your gym visit
9) Diet can also reduce or enhance the healing duration post lifting (glycogen restoration and the removal-metabolism of accumulated intra-muscular lactic acid are particularly important).
10) ANY UNNECESSARY DISTRTACTIONS which lessen one's focus OR commitment will reduce the efficacy of any gym visit and lengthen the time required for benefit
I'm sure there are several more examples but, ultimately for MAINTAINANCE one hour of exercise (deliberately poorly defined) every day should be fine for most. However those attempting to INCREASE GAINS will require more gym time overall, such as those attempting to improve STRENGTH or POWER.
Racinglife
New Member
I don't think that I hour will be enough, I suggest you to at least spend around 2 hours to see good results in quick time.
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what do u do 4 work.
if u sit at a desk 90 min cardio / weight training split would be better. I do Concrete. In any given day I walk 5-10 miles. Not mention the bending / lifting / etc. I am on the other end of the spectrum, If i pump Concrete all day 10hr with only a few 15 min breaks then I will not train hard that pm. Must have meals in and be well rested.
Thank you for your answers!
@Donzi, I am a primary teacher and I do some simple "sport activities" like jumping, running, dancing, simple weight lifting, ball games and chanting during my work time with the kids all the time. So, I wonder, except this, if 1 hour more for bodybuilding is enough. I am 37 now and I am a bit fat (chubby), just 10 kg more than the average normal.
@Donzi, I am a primary teacher and I do some simple "sport activities" like jumping, running, dancing, simple weight lifting, ball games and chanting during my work time with the kids all the time. So, I wonder, except this, if 1 hour more for bodybuilding is enough. I am 37 now and I am a bit fat (chubby), just 10 kg more than the average normal.
Ah life is provisional as is exercise, on spot Dozi!
Adding one hour of weight lifting six days a week to what you are already doing will certainly improve your physique considerably. To drop the twenty pounds you are discussing your best bet is to also monitor your daily calories consumed. As someone else posted cardio is also a great tool to shed fat. Five days a week of one hour or so weight lifting plus three days a week of thirty minutes High Intensity Interval training (cardio) will be even better to shed the excess fat more quickly. This will mean a couple of days a week will be 90 minutes including cardio.
Are you male or female? This will affect the ballpark total daily calories to lose weight. I can also post a basic meal plan guideline if you will find that helpful. What is your height? What is your training/bodybuilding/sports experience if any? Have you been trying to drop the bodyfat for long? What methods have you tried previously and how successful were they?
It sounds like by in shape you mean dropping the extra bodyfat please correct t me if I am wrong.
You are lucky your day job is not sedentary that is a big plus on your side
@Donzi- Respect bro, concrete is the physically toughest of all the trades.
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What do u do 4 work,
If u sit at a desk maybe more - if u Pump Concrete 12 hr a day like me maybe less.
Its all in the diet, you could get by with 1 hr 3x/wk and get in phenomenal condition. My advice is to get on a high intensity routine with limited rest periods between sets, 30 sec between sets. I can totally neglect cardio when training like this, the cardio is in the workout itself!!
One hour per day? Well that depends upon how aggressively you train.
Nevertheless, for NEW anabolic gains probably not yet it may well be adequate for MAINTAINENCE!
Nevertheless, for NEW anabolic gains probably not yet it may well be adequate for MAINTAINENCE!
I agree with DD. The more you limit your rest in between sets the more you can accomplish in a shorter time. if you do not use any AAS- which I am assuming you don't- your natural test and GH drop precipitously an hour after you start training. your muscle will not be failing because you pushed it past where it has been before, but instead fails because YOU are exhausted.
In my own experience cardio was far less effective at burning fat than weight training. squats and deadlifts have been invaluable in the fat battle.
In my own experience cardio was far less effective at burning fat than weight training. squats and deadlifts have been invaluable in the fat battle.
MANWHORE
Subscriber
An hour all at 1 time?
Jesus, are you trying to commit suicide
I train Heavy then 10sets 5reps usually takes 30min
Otherwise 15min and I am usually toast with HIT
An hour sex training.. But even
That is too long..
My lifetime shows nd Orange county
housewives come on early..
Why am I still awake
Jesus, are you trying to commit suicide
I train Heavy then 10sets 5reps usually takes 30min
Otherwise 15min and I am usually toast with HIT
An hour sex training.. But even
That is too long..
My lifetime shows nd Orange county
housewives come on early..
Why am I still awake
Mentzer work our is the way to go.
MANWHORE
Subscriber
Just make sure not to leave anything out...
I just stocked up on meth,
Just so I have it, for the week
Off to the Vitamin Shoppe
