2 hours in the gym 5 days a week. It's been 6 weeks and so far I don't regret the decision.
2 hours in the gym 5 days a week But if I added a dedicated 15-20 minutes on a specialty exercise like handstands to every day it would for sure take over 2 hours! My light weight/high rep days take about 2 hours, which I do twice a week - but that's doing 6 giant sets of movements which I superset together. 5 hrs of gym per day - it's a huge time investment but I have nothing else going on that's important so what the hell. Nov 13, 2013 · All you will need to accomplish this mission is 1 to 2 hours per week. I used to hit the gym for 2 hours 4-5 times per week adding body weight, free weights and crazy cardio. When I was focusing only on bodybuilding, usually went 4-5 times a week to the gym and the average time was 1,5 hour with 1 compound and 4-5 isolation exercises(~4 sets each). 10-15 min warm up/stretching, 60-80 mins of lifting, ~20 mins of cardio, occasionally a 5-10 min cooldown. Take at least one day a week for rest, nothing strenuous. Movie stars can afford to train for several hours because training is part of their job. 12 hour days turn into 13. You can likely google how much protein you need. The best thing for a natural lifter is frequency. Not much free time on my hands. Fireman Butt Kicks 8. The average working adult must make time for work obligations, socializing, family obligations, and hobbies, all in a mere 24 hours each day. In contrast, the three-day-a-week group saw increased concentric and eccentric bicep strength, proving a higher training frequency was better for building strength. I go to the gym 5-7 days a week and I go to the gym typically 8-12 times a week because I split my workout sessions in the morning and afternoon approximately 1. I can do a little something at home every day but I don’t have a full 2-3 hours block at the end or beginning of the day to go to the gym, I only have that a couple days per week. Even though you might feel like your body can handle more, remember that your I'm usually 90 mins to 2 hours. I just upped it gradually. To lose 1lb/wk requires 3500 calories of deficit, divided by 5 means 700 calories/hour. The majority of the gym rats who have a similar workout schedule to me are there for at least a large portion of that time as well. Without further ado, let’s move right into our wholesome 5 day gym workout schedule: Day 1- Legs; Day 2- Push; Day 3- Pull; Day 4- Leg; Day 5- Upper; Day 6- Off; Day 7- Off I do cardio just about 5-7 days a week and weights usually 2-3 times a week. I started off 5-6 days a week, just recently stuck to 4 days a week, mentally I feel better because I know during those four days I’m giving it my all. However, if you’re just trying to maintain your current level of muscle mass, something like a 2-day upper/lower split, or a 2-day push/pull split, would work fine. Since you're lifing 6 days a week, I'd try to hit chest, back and legs 2-3x each per week but with less exercises per muscle group each session. Everyone is different. I have pretty long rest times (3-5 minutes depends on muscle) cuz I’ve found if I go to the next set too fast I can’t lift as hard or as heavy Nov 14, 2020 · If you’re working out 5 days per week, I was spending 2-3 hours after work in the gym and not getting enough sleep. 2 hours of lifting, one hour of cardio, 30 min walk to the gym there and back, 4-5 days a week. What is the best 2 day split workout routine? For gaining muscle, the best 2 day split workout is one that involves working each muscle group twice a week. For some people, it can be hard to make time for an hour workout 5 days a week, and they end up missing days here and there, which then throws off the routine. Especially the upper days were too much for me, I feel much better now with separating push and pull movement. Related Article: How To Deload For Bodybuilding (Ultimate Guide) 2. I was losing muscle instead of gaining. I'm pretty extreme, it turns out, and I know not everyone can do it. 4. In this article, I demonstrate the best 5-day workout routine. It’s not just about the duration of each session; frequency matters, too. Dec 2, 2021 · Children and adolescents (ages 5-17): A minimum of 60 minutes of moderate to vigorous physical activity a day. 5 hours though if I wanted I could finish them under an hour(the extra time is spend socializing). A perfect 5=day split considers more than just what body part is trained each day. 5 hours of eating every day, 8 hours of sleep. 8-5 is 9 hours. spend time 1. Time . Been having short work days - I go in a 7am and leave at 3pm. org When Sylvester Stallone was training for "Rocky," he would train up to five hours a day in order to get the right muscles and the right fighting moves. 5-3 hours a week . Plank (Hover) 7. Dec 31, 2022 · If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. Everyone is different but yes, 5xweek is sustainable for many. Best 5-Day Workout Schedule: Day 1: chest + (light) triceps; Day 2: back + (light) biceps; Day 3: Rest day + optional core workout; Day 4: shoulders + (heavy) triceps; Day 5: legs + (heavy) biceps; Day 6: rest (light core workout as an Yes, I myself used to train for 1. If I'm just doing a quad focused leg day or something it may be closer to 80-90 mins Nov 24, 2023 · This routine equates to about 30 minutes of exercise 5 days a week. I’ve done this the last year or so and have seen see so much better progress. I got a ton of strength and some good gains. This is because your leg muscles, made up of your quads Start a bedtime routine, take a warm shower, read for 30 min prior, etc. Workout notes: A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. My body feels better with shorter but more frequent sessions. If you hit the gym hard and efficiently for just 30 minutes 6 days a week you will get into great shape in 6 months. Take away 8 for sleep and you still have 5 hours. What works best for me is having a gym at work and doing two or three 15 minute gym breaks a day. I miss the routine of gyming every day but can’t knock the To put it in perspective, I have trained for 3. Feb 28, 2025 · Is 2 hours a day in the gym good? Those who need to lose weight might need even more. If you set out to do 5 days a week, don't stress if one week you have things pop up and you can only go 4. A study found that performing just six eccentric contractions (the lowering phase of a movement) five days a week was significantly more effective for muscle growth than 30 contractions in a Example: 4 weeks of 5 days per week only a quick 30 minute workout but very high intensity. Plus I noticed just from my one leg day I don’t fully recover until my fourth day of working out 😂😂 I say, do what works for you if you do it and you mentally find it challenging, 4 days could work. Do whatever it takes to find that extra hour or two so you can train. Feb 9, 2019 · If you can truly hit your 5-a-week workouts without issue, this split training program is THE best workout for you. It would be Mon-Sat and just the morning session on Sunday. Main exercise for the day (say Push day, sometimes 2 main exercises) spend about 10minutes say BB Strict press and or incline bench, then another chest exercise at 5 minutes tops, then a circuit of a chest/triceps/delts. ) home gym then 3 full body days or (upper/lower)x2 + arms For day three of your cardio workout plan, use the treadmill, elliptical, stationary bike or stair stepper to perform intervals at a 2-1 work/recovery ratio for 30 minutes. I started Jan 1 doing three days a week at the gym but wasn't making enough progress so now I'm doing 5-6 days a week. 5 to 2 kilometers on all five days. It's been 6 weeks and so far I don't regret the decision. I use to spend a lot of time in the gym on a 3-4 day a week program; maybe 1-1. Now I only lift 3 days a week with each session no more than one hour of lifting. Or look up any powerlifting program with decent volume for that matter. I've been on that program for about 4 months now and have lost over 40 lbs. May 6, 2024 · Week 1: Day 1: Push; Day 2: Pull; Week 2: Day 1: Legs; Day 2: Push; Week 3: Day 1: Pull; Day 2: Legs The downside to this style of split is it takes more than one week to hit all of your muscle groups. 5 - 2hrs. I was getting more and more tired. Benefits of 2 leg days in your workout split Muscle growth. Sep 18, 2024 · Splitting your work over 5 training days makes the workouts easier, and it also gives you time to do more exercises—especially more isolation exercises. X Lunges holding dumbbells 2. 6 years later. I have a home gym that has 0-70lb adjustable kettlebells, 5-90lb dumbbells, rowing machine, barbell, 500lbs in bumpers, and a power rack. 3 sets of 5 reps with 80-85% of 10RM. My sleeping pills require me to get 9+ hours of sleep just to be able to function, but I get your point. For the isolation stuff like curls, triceps extensions, calf raises, etc, use a higher rep range throughout for all sets, increasing the resistance with each set. If you want, you can do 3 x 5 for all the compound lifts. The less days per week you workout, the more intense you want those workouts to be. Because I already swim 2 hours a day so it would be 14 hours a week swimming already. I do 5 CF classes/week + a couple hours of open gym focused on skill, accessory, and extra strength, so I average 7 hrs/wk spread out over 5-6 days/week. Pre-children I would have been in the gym for about 12 hours a week, powerlifting volume took ages. For people to ask if they go to the gym for too long, I tell them they don't spend enough time. Standing on One Foot Hammer I work 12 hour days at a physical job in a factory, 48 hours a week minimum, often 72 hour weeks. Well obviously it matters how you spend the time, but you can absolutely get pretty fit with 45 minutes/day 5 days/week. My workouts are somewhere between 2. The flexibility and focus on recovery and life outside the gym that 4 days provides is huge, and I find that when I'm lifting 4 days a week I have better workout adherence and better diet adherence. also i would like to alternates for - 1. 45 minutes to an hour is enough for a strength workout. Currently doing PPL split 3 days a week 1. Monitor recovery. I also had to get serious about It’s frequently recommended to have at least 1 rest day each week, but bumping that up to 2 rest days a week gives your muscles even more opportunities to recover and grow. 2–3 exercises 5 days per week. Usually, it would be 2hours in the morning 3 hours in the afternoon (alternate days it would be 1 hour gym, 2 hours swim). Or look up Arnold's Twice-a-day Split, I used that when I was younger and trained 6 days a week for 2-3hrs per session. Full-body on a 2-day split means performing two sessions where you train all major muscle groups. Running: 2. You can't just take a 3-day routine, run it 5+ days per week, and expect good things. Turn off the TV, power down the Xbox, or prepare a few meals in advance so you can open up some free time. Israetel’s best recommendations for training frequency per week. A 2-hour workout routine must include a combination of a dynamic warm-up, low-impact cardio, strength training, and post-workout stretching. If you can invest more days, it can help you build muscle. Edit: as for protein you’ll have enough in your diet for your starting gains. I also stop and do pushups /pull ups on some runs. 5 hours, three days per week - and your buddy is in the gym for 30 minutes, seven days per week - who's working out more? Measuring workouts in minutes is still silly, but gets the point across. 5-6 hours weekly isn’t much, but it’s better than not doing anything. 5 to 2. 2 push days (1 bench 1 overhead) 2 pull days (1 deadlift 1 back accessory) and a squat day. Choose a different machine than you used on the first day so you can continue challenging different muscle groups throughout the week. ljied eltkpe wjny mvwl wdhsfo pzxkb fnecx rmznui cpawgfpc lkhvu xgyxi ermpml fmfz gkpzmnr xelqcBytePlus harnesses the expertise and technology of