2 hours in the gym 5 days a week. home gym then 3 full body days or (upper/lower)x2 + arms .

2 hours in the gym 5 days a week Now that I switched to powerlifting it went up to 2-2,5 hours and its because I need to rest more between the compound sets. My classes are scattered through the day, like on Monday I have a class from 8 to 10 and another one from 14-18. I go to the gym 3xweek and take MMA classes for 1hr 3 times per week. Or look up any powerlifting program with decent volume for that matter. If you think of the recommended exercise guidelines, which suggest you do cardio at least 5 days a week, strength training all your muscle groups at least 2 times a week, and stretching after every workout, it seems like you need hours a day just to fit it all in. 12 hour days turn into 13. Workout notes: A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. 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 hours, but I always regret the joint pain. 5 hour sessions. the wiki has a list of programs, but PHUL, PPL and PHAT are some of the more popular "step-up" (from something like strong lifts) and just cylce them in the 5 days you hit the gym, PPL is "6 days a week" but just do the 5 days one week, then the 6th day at the start of the next week, then day 1-4, etc. While also hitting the gym 5 days a week. Think about it. An hour every morning before work and 1. This is a simple, brutally-effective 5-day workout routine designed to maximize muscle mass while keeping you stage lean. shows and even play a few hours of video games. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set. Typically 10-12 hours a week in the gym (2 hours, 5-6 workouts a week) plus the occasional bouldering or lion dance session. Lorado/Getty Images 2023-07-19T21:11:37Z A good split is usually needing to be full body 2 times a week, not just once a week. But it is only 2 days a week. Even light-intensity activity can offset some of the risks of being sedentary. The soreness goes away after a while (I still only do leg day on Friday or Saturday though), and sleeping in doesn't matter as long as you get around 6-8 hours of sleep and eat well. If you want, you can do 3 x 5 for all the compound lifts. So that's a nice target, something to be proud of, and something you can build on (to say 5 hours total / week eventually). you’re not going to the gym for 4 days i. Dec 14, 2023 · In this article, we have two 5 day workout splits both with 2 leg days. It would be Mon-Sat and just the morning session on Sunday. I see some of you are doing 5-7 lifts in an hour and I don't understand how. Jan 11, 2025 · Doing this twice a week means you only spend a little over an hour in the gym. Yeah disbrow days usually take me 3-4. 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. If someone works out 2-3 days per week, I recommend full body workouts with rest days in between. 5 - 2hrs. Turn off the TV, power down the Xbox, or prepare a few meals in advance so you can open up some free time. He does his main lifts for the day (some combination of the squat, bench, and deadlift) and then the second session are his accessory lifts, typically 3-5 movements. The most notable split options are full-body and upper/lower. 5 hours otherwise my shoulders and elbows get too testy. I work a 8-5 job 5 days a week. My great grandma loves watching our 4 month old she finds it therapeutic. For example, you might go for a brisk two-hour hike on one day, then work out for an hour on another three days of the week. I lift 5 days a week and kickbox or box for an hour afterwards 3-4 times a week. I'm on a PPL routine and spend 1:45 in the gym to do about 23 sets. Why do we recommend more shorter workouts? When you go more than four days without swimming, you lose your “feel of the water. People can workout 7 days per week, but need to be careful with intensity then. I workout 1 hour a day from Mon to Fri so 5 hours of bodyweight training (mostly do push up/dip/pull up/row and some holding exc on rings for now). My sleeping pills require me to get 9+ hours of sleep just to be able to function, but I get your point. Full-body on a 2-day split means performing two sessions where you train all major muscle groups. They are hard, challenging and make me sweat, but I don’t have to spend hours at the gym anymore. 5. These workouts should involve a mix of strength training and cardio exercise. 2 Warm up sets to be completed on 1st exercise per bodypart. That works for me. Personally I like a variety of 4 day a week and 5 day a week training throughout the year. v. 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. doing cardio exercise 3 to 4 days a week and strength training 2 to 3 days a week. #1 Weight loss. hour and a half to 2 hours each time, i 4 or 5. So - 9 to 15 hours. e most of the days… so in reality. I was losing muscle instead of gaining. If you and your friend run the same routine and you workout 2 hours and he works out 1 hour because you take 3-5 min breaks and he takes like 1-2 min breaks then you get the same volume but your volume will be better quality since youre going into your working sets with a lot more rest time. a 3-day full body routine VS a 5-day split routine. Jan 6, 2025 · So, how many times a week should you go to the gym, based on your personal goals? Here’s a general guide: Weight loss: 3 to 4 times a week; Building muscle: 4 to 5 times a week; Maintaining good health: 2 to 3 times a week; Goal: Lose Weight For weight loss, go to the gym three or four times a week. First session in the morning at about 5 or 6, usually heavily cardio based. Reply reply Dec 16, 2024 · This means hitting the gym 6 days a week is out of the question, but you don’t want to give up on working out altogether. 41 year old dad of a 5 year old and 6 month old. To maintain your weight and cardiovascular health, you will need to exercise for at least 30 minutes three days a week. I'd say 3-4 is good at the start while your body is getting used to the added stress from the gym, but after a few good months of consistency adding in a 5th and eventually 6th day can be useful. But how does a structured, weekly 5-day routine improve your health? With regards to that, we shall examine several essential benefits that come with working out 5 days a week. Apr 29, 2021 · After all, the average bodybuilder probably works out for 90 minutes per workout, 4-5 days per week, far exceeding the CDC’s recommendations of 75 minutes of high-intensity training per week. People should really consider trying or at the very least enjoying going to the gym enough to not feel like they’ll die if they stay for more than an hour May 17, 2023 · When it comes to exercise, there are so many ways to schedule it so it best fits both your schedule and your needs. Jan 7, 2025 · One retrospective study of over 37,000 people found those who did their week's worth of physical activity over just one of two days had the same reduction in cardiovascular disease risk as those Nov 24, 2020 · 5 Days a Week: 3 Days a Week: 3-5 Days a Week: Intensity: Moderate Intensity: Vigorous Intensity: A mix of moderate and vigorous workouts: Duration: 30 minutes per workout/150 minutes per week: 20-25 minutes per workout/75 minutes per week: 20-30 Minutes 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. 5 miles per hour, and We would like to show you a description here but the site won’t allow us. 6 years later. Avg. It's only bad if you can't be flexible with the 5 days in a row and force it when you aren't able to or need a break. e. But I sometimes only have 40 min to train, so I just switch up the training. Below are 15 different splits you can use for 5 day workout routines to spice up your hours in the gym. I’ve been able to keep my 4. In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i. Been having short work days - I go in a 7am and leave at 3pm. 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. I compete in Men's Physique naturally now. I used to hit the gym for 2 hours 4-5 times per week adding body weight, free weights and crazy cardio. Once in a while I can manage it in 2-2. It may just be perfect for certain people. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days. Here’s how you can divide the two-hour gym workout: 10-minute Dynamic Warm-up Oct 24, 2021 · The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent) In 1988, Graves et al. This is where the 4-day lifting routine comes in. You'll see much better progress this way. But big picture 2 hrs strength training and 2 hrs cardio per week is more than 1/2 hour per day of legit exercise which puts you way ahead of most of the public in e. I also run 2-3 miles on upper body days. In summary, it is generally recommended that 2-3 rest days a week is optimum. Muffin Tops 6. The total should be at least 150 minutes per week. 6 days is totally fine as long as you don't have grueling 2 hour sessions each day. Start a bedtime routine, take a warm shower, read for 30 min prior, etc. Yes, I myself used to train for 1. Well obviously it matters how you spend the time, but you can absolutely get pretty fit with 45 minutes/day 5 days/week. As a result, you’ll be training the muscles of the glutes and legs 3 times per week, which is a solid training frequency to elicit growth. Fireman Butt Kicks 8. In contrast, a 2 day upper/lower split means doing one lower-body and one upper-body workout each week. As you would have noticed, I do not do legs at all - except for the running. Even though you might feel like your body can handle more, remember that your I spend about 1. They are based on our 5 day ULPPL and 5 day PPL split routines. My biggest takeaway though is consistency, twice a week is fine if you actually go twice a week every week Jul 19, 2019 · I'm am 65 yr old male (I have been a L2 gym instructor in the past), not done much in the last 1. 5-2 hours each session. Now I only lift 3 days a week with each session no more than one hour of lifting. If you are already doing 5 day splits, you can simply replace your current split with one below. Adding 2 leg days to your workout split can significantly increase the rate of muscle growth. And while working 20 hours of a part time job and commuting. I work a combination of 10 hour days and 13. Pre-children I would have been in the gym for about 12 hours a week, powerlifting volume took ages. When you’re new to the gym, Rest Days: 4 to 5 days per week. My workouts are somewhere between 2. 7-8 hours a week. Standing on One Foot Hammer Yes, 6 days a week is healthy. The more variety you can include in terms of the types of exercise you do, the better. The average working adult must make time for work obligations, socializing, family obligations, and hobbies, all in a mere 24 hours each day. Start with 15 minute sessions, then gradually at time as your body adapts. Now I am running 5 days a week at about 40mins per session. Not much free time on my hands. Previous research from the same researchers found that those exercising five days a Oct 17, 2019 · Day one works legs and shoulder, day 2 is purely upper body focused, day 3 is a glute focused training day, day 4 is upper focused again, and we wrap up the week with another leg workout. 5-2 hrs in the gym a day and have plenty of time to do things I enjoy such as hanging with friends or playing video games while still working 25+ hours a week. 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. The majority of guys only train three times per week. That allows you to focus on more muscles at any given time. that is only 3 - 4 hours of exercise a week, about the same as strong lifts or any other beginner program. 0 for another semester (thank god). So some weeks will be four 10 hour days and some weeks will be three 13. So I usually spend 1 1/2 - 2 hours in the gym 5-6 days a week. However, if you are new to exercise, a 2 hour workout can do more harm than good. More strenuous exercises, such as climbing stairs or running, burn more calories per hour. 4. Gain even more benefits by being active at least 300 minutes (5 hours) per week. #2. However, I have a problem, an obsession like no other Hi, I started working out again at the gym about a month and a half ago and I’ve been signing up for so many classes because honestly I have so much fun and feel great after. You need to have rest days. At the moment I've been going to the gym 3 days a week, with each session going any between 1. I find different benefits to each one. 5 hours per session 6 days of the week. I just upped it gradually. You can likely google how much protein you need. Benefits of a 2-Hour Workout. Take away 8 for sleep and you still have 5 hours. For people to ask if they go to the gym for too long, I tell them they don't spend enough time. To balance your schedule, adopt the 5:2 rule, i. 1. Feb 26, 2016 · If I normally follow a 5×5 style of training for my compound exercises (5 sets of 5 reps each), I would drop it to 4 sets for 5 reps for a week and see where that takes me. Aug 10, 2020 · For example, 30 minutes of brisk walking (3. A 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. Google Sheiko, I do a my own variation of that and can train from 2-4hrs a a session with anywhere from 5-10 sessions a week. In this article, I demonstrate the best 5-day workout routine. 10-15 min warm up/stretching, 60-80 mins of lifting, ~20 mins of cardio, occasionally a 5-10 min cooldown. I have football on 3 other days of the week (2 days training, 1 day game) so I try to avoid those days, so that leaves me with 1 day off. I would continue with the two days a week for a month and then ramp it up to 5 days a week. There’s nothing wrong with this, but it makes split training difficult. If the gym is packed (usually Mondays) we're there for 2. My advice is to start out just lifting and then gradually work your way into doing more cardio. 3. Focus on high-intensity cardio with rest Jan 19, 2024 · Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. 5 to 2. If you're in the gym for 2. Then 4 weeks of 5 days per week 1 hour workout with increased intensity Continue that process until you are where you want to be. Feb 28, 2025 · Is 2 hours a day in the gym good? Those who need to lose weight might need even more. X Lunges holding dumbbells 2. It fits his uni schedule better, otherwise he would go just once a day. Even if you have the time to commit at the gym, its not always the best decision. I also had to get serious about 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. You can't just take a 3-day routine, run it 5+ days per week, and expect good things. 5 hour days with the drive and prep for work/shower. Plank (Hover) 7. Jul 19, 2023 · Getting a few hours of exercise per week is good for your heart whether you choose lots of short workouts or one marathon gym session. 5 hours of eating every day, 8 hours of sleep. Working out for an hour a day, 5 times a week, is a huge time investment. Other male actors, such as Brad Pitt and Ryan Reynolds, have trained just as hard for action movie roles. I’ve done this the last year or so and have seen see so much better progress. Do whatever it takes to find that extra hour or two so you can train. Each giant set is 2 or 3 movements, with 4 sets each. ) home gym then 3 full body days or (upper/lower)x2 + arms 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. Was thinking of the 5 Day Body Part Split Workout (may have to modify any lunges due to knees). The 5 days a week, 150-300 minutes of cardio a week are the guidelines for optimal health benefits. It’s not just about the duration of each session; frequency matters, too. In normal times I used to cycle commute (70 miles per week), 1h20 netball on Mondays, cross train 5 hrs per week, 2x circuits classes and weights 4-5 days per week. Butt Kicks (weighted) 5. 5 hour days. 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. I also add 15-20 m of HIIT 3xweek and 10 -15m stretching on off days. the US. 5 hours. Working out 1-2 sometimes 2+ hours at the gym 6 days a week and barely had anything to show for it. Plus 3 times jogging x 30mins = 1. Going from a sedentary lifestyle to 5 days of lifting and cardio is just asking for injury. However, hitting the gym three times a week isn’t exactly a workout routine. 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. I’m totally free 2-3 night a week and basically all weekend. 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. We’ll take a closer look at the science behind exercise and delve into some key factors that determine the effectiveness of your workout routine. Now, after more than a year of working out everyday (there were days that I got sick and or had to work really late, so I couldn't workout), I have found that on working days 7 hours has enabled me to either get to the gym in the morning (6 AM) or simply feel well rested to go to the gym later in the day (5PM). That's why I do a minimalist full Body routine 2 days a week,[] , I only have to train 2 times a week and the routine still doesn't take too much time That's good. Oct 4, 2021 · A complete guide to the full body workout routine, including the 2-day, 3-day and 4-day versions of this split, and three free programs to use. Right now my workout routine is 9-10 hours a week of classes (mind you 2 hours are yoga and 2 hours are aqua fit). To put it in perspective, I have trained for 3. If you are jumping from a 3-day or 4 day split, take the time to adjust to the increased demands, whether they are mental or physical. 5 hours depending on the specific day. When I did Starting Strength, I was only there for an hour but I'm working on PHAT. Fitness especially in running is generally gauging if you're getting faster, and so managing you're intensities matter more. 5 hours though if I wanted I could finish them under an hour(the extra time is spend socializing). Dec 12, 2024 · Should I workout 5 or 6 days a week? How Many Days a Week Should I Work Out for Best Results? In an ideal world, you should work out 5-6 days a week for best results. 10 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. The same is true for many group exercise participants, who probably do 3-5 60-minute classes per week. Still you can make it work, and many sports people repeat workouts frequently depending on their goals. My PRs in exercises were dropping. A 2-hour workout can have several benefits if done correctly: Increased endurance: Longer workouts can improve your cardiovascular fitness and endurance levels. Jan 29, 2024 · Walking boasts all the health and fitness then it might be good to take one rest day a week or A 155-pound person burns 133 calories per 30 minutes of walking at 3. 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. Oct 14, 2009 · Plus I run on a treadmill for 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. A 5 day split is a workout routine that splits your weekly training into 5 days – 5 workouts per week on 5 different days. 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. 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. Jump Rope 3. Nov 13, 2013 · All you will need to accomplish this mission is 1 to 2 hours per week. What I do is divide all of my bodyweight stuff into two separate set that cover all the bases and I alternate those sets every other day. I also feel better. In general, expect your strength workouts to span 20 to 90 minutes. I'm thinking about toning it down to only 4/5 weekly gym days and 2 runs. You should likely adjust your focus each day to work on a different movement(s). My heavy chest/tri days usually are closer to 2 hours. 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 My gym workouts last about 1. In the past I did 15 sets per workout and even that took a good 1:15. 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. But if you are trying to lose weight, you may need to exercise for an hour or more on most days of the week. Jul 25, 2024 · Clinical exercise physiologist Erik Van Iterson Phd recommends a rather manageable '30-minute workout five or more days a week that raises your heart rate for the duration of the activity, or try If something is important you make time. The whole "you have to workout under an hour" always sounded like bro science to me. Aug 24, 2024 · Duration: The minimum time for moderately intense aerobic exercise is 30 minutes five days each week, but you will get even more benefits if you exercise for 60 minutes daily. Mountain Climbers 4. I miss the routine of gyming every day but can’t knock the My husband and I work out together, we spend about 2 hours a day 5 days a week, the other 2 days are just cardio days with no weights which are our rest days and we're only there for about an hour. I thought I'd recovered from anorexia but think there was some level of remaining exercise addiction. 5 hours a week isn't enough to lose fat practically speaking. Yes it is long, it will take you 1. Following a 5-day training split may mean that you can spend less time in the gym. Aug 5, 2023 · For a 5 day bro split to work, you need to be consistent with training 5 days a week, every week. Choose a different machine than you used on the first day so you can continue challenging different muscle groups throughout the week. and Jun 26, 2019 · 2. 5 and 3. Oct 6, 2023 · In this article, we’ll explore the question of whether working out 2 hours a day is sufficient to achieve your fitness goals. 7 days if you have at least one day be focused on injury prevention (flexibility, muscle stability, and cardio if cutting can even be useful). . Dec 2, 2023 · Engage in a moderate aerobic activity such as brisk walking for 30 minutes a day for 5 days a week AND work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) 2 days a Mar 27, 2023 · The group that trained only two days a week for four weeks saw no significant strength changes. About 30 minutes is the official recommendation, in addition to at least two sessions per week of muscle-strengthening activity or exercise. I’m in the gym sometimes for 3 hours, but it’s usually because Ill do an hour of static Calisthenics skills, then 2 hours of lifting. The less days per week you workout, the more intense you want those workouts to be. 5 miles per hour) can burn about 140 calories. Break up exercise into shorter workouts of at least 10 minutes. Sep 27, 2009 · You'll be working out 5 days each week and have 2 rest days. I would recommend going to 4x per week if you want to maximize gains, but if you like your SL split and can't do that, you're still gonna see progress. 5 hours 6 times a week training (and around 40 minutes of getting there and back, every time :( ), 1 hour meal prep every 5 days, 1. 1 hour commute each way bumps you to 11. 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. 5/2 hours per day walking (to the gym, then to work then home again). 5hrs. Sep 27, 2009 · This is a 5 day workout, 5 days on 2 days off. If you're a sedentary person/work an office job like me the gym is the only exercise you get all day. If I go too hard or don't space things out enough, my body gets pretty worn out. Yes I saw great results, I lost weight, but I eventually I realized that it wasn't something that I could maintain long-term. If you feel like you need a rest day during the week, you can workout Monday-Wednesday, have a rest day on Thursday, workout Friday and Saturday, and take your final rest Sep 27, 2009 · Day 1 - Workout 1 Day 2 - Cardio Day 3 - Cardio and Abs Day 4 - Workout 2 Day 5 - Cardio Day 6 - Cardio and Abs Day 7 - play soccer . Edit: as for protein you’ll have enough in your diet for your starting gains. Aug 13, 2022 · Day 2: Interval HIIT run for 20 to 30 minutes; Day 3: Strength train for 40 to 50 minutes; Time at the Gym Per Week: 2. 2 1 hour sessions. Related Article: How To Deload For Bodybuilding (Ultimate Guide) 2. The best approach is to do it directly before or after work so you don't have time to relax. org I'm usually 90 mins to 2 hours. Weight loss and weight maintenance are two primary reasons people venture into We would like to show you a description here but the site won’t allow us. I used to get in and get out in an hour, but I always spend a lot of time at the end of my workouts training abs or doing cardio. Usually, it would be 2hours in the morning 3 hours in the afternoon (alternate days it would be 1 hour gym, 2 hours swim). Yes, that's the point. Feb 2, 2019 · The 5-day split workout routine to build muscle. Dec 12, 2022 · How many rest days should you have a week? Summary. Are you going light Dec 16, 2024 · Which 5 day split works best for you will depend on your fitness goals, training experience, and personal preferences. 5-6 hours weekly isn’t much, but it’s better than not doing anything. most of your routine is actually not going to the gym 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. , 5 days of training and 2 days of recovery each 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. 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. It takes 15 minutes to do one set. Anything less is insufficient, and anything more (such as 5 days a week, or 6 days a week) usually results in over-training, unless you know what you’re doing. Recoverability is a big factor when you’re hitting the gym 5-days per week. I do cardio just about 5-7 days a week and weights usually 2-3 times a week. Spend less time sitting. Nov 30, 2023 · If you're strength training only one day per week, aim for a 60- to 90-minute session; those who train two or three days a week should try for 45- to 60-minute sessions; and 20- to 60-minute sessions for people who train four or five days a week. As my workout progresses I would gradually reduce my training intensity and resting periods and by the time I get to my isolation exercises, I’m training in the 10-15 rep My alarm goes off at 0345, I go work construction for eight hours, gym, school twice a week. If that kind of time commitment turns you away from a life full of gains so be it. I work out about 4-5 days a week and always on Saturday and Sunday (8:30am). Jul 14, 2021 · Routine 1: 5 Day Strength Training for Bodybuilding Routine 2: 5 Day Workout Plan for Weight Loss and Toning Recommended Program Duration: 12 Weeks Duration/Session: 60-90 Minutes Fortunately, we’ve developed an effective 5 days a week workout plan to help you in your fitness journey. To me, its a necessity. Jan 1, 2020 · For most beginners (and even seasoned athletes), I suggest training for 45–90 mins, three times a week. Ideally, vary your workouts throughout the week, alternating between endurance sessions lasting more than 30 minutes, targeted muscle strengthening, stretching and gentle activities, such as yoga or Pilates. I was getting more and more tired. I can still have 1-1. Everyone is different. Nov 13, 2021 · How to Design a 2-Hour Workout Routine? Working out two hours a day can be great if your workout plan is well-crafted. For me it's around 20-21 hours a week. also i would like to alternates for - 1. Evenings, about 4 or 5, usually focused on stregth. Similarly, while doing two days a week of general strength work will support muscle growth , to reach maximum muscle-building potential you need to focus on training each muscle group twice a week, according to a review in Sports Medicine. 5yrs. 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). Not great, but not bad. Then 4 weeks of 5 days per week 1 hour workout with reduced intensity. I have time to watch a couple of t. Currently doing PPL split 3 days a week 1. A large health study reported in 2011 suggests that all adults -- including seniors -- can benefit from as little as 15 minutes per day of moderately heart-pumping exercise. No single program is going to be perfect. Some make great gains working out 3-4 days a week. 5 to 3. I was 13yo when I started doing double trainings, from 10-12yr its just the 3-hour afternoon session and the Sunday morning session. there’s a very high chance that you’ll slack away eventually. I've been on that program for about 4 months now and have lost over 40 lbs. Frequency: You should exercise at least 5 days a week. You can also perform a 2-day push/pull/legs program, alternating weekly. Jul 14, 2024 · In practice, that looks like working out for one hour, five days a week. I'm pretty extreme, it turns out, and I know not everyone can do it. Take at least one day a week for rest, nothing strenuous. g. I have a home gym that has 0-70lb adjustable kettlebells, 5-90lb dumbbells, rowing machine, barbell, 500lbs in bumpers, and a power rack. Dec 16, 2024 · What Are the Benefits of a 3-Days-a-Week Full Body Workout? Working out 3 days a week for 1 hour or just 30 minutes has the following potential benefits: Saves on time. Nov 24, 2023 · This routine equates to about 30 minutes of exercise 5 days a week. 5 to 2 hours at the gym 5 days a week with yoga on the sixth. 5 hours every session. Movie stars can afford to train for several hours because training is part of their job. So it only takes up time 2-3 days during my work week. For a past few months was working 10-12 hours 5 AbcAbc ist basically the same a 2 Times a week full Body workout Monday and Thursday with every full Body workout dragged out over three days. I claim I workout 6 days a week but in reality its 5 (though seven days a week 1-2+ hours of cardio. 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. stock of your 8-5 is 9 hours. 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. I walk at least 45 mins and stretch every day including rest day. Benefits of 2 leg days in your workout split Muscle growth. Doing whole body every day may not be effective. Gym, 3 times a week for 2 hours per session 2 hours of committing to the office on a bike, used to be 5 when I went into the office for 5 days a week. Mar 20, 2014 · I have just recently started hiit workouts instead of going to the gym 5 days a week! I am IN LOVE with hiit workouts. But to each, their own. That would probably put me at 5 hours of weekly lifting + 2 hours cardio. There are times when there is unscheduled outstation visit once every 3-4 months and my miss the Gym routine for 10-15 days. I still squeeze in one or two long(er) distance runs in each week because I like to switch it up and running relieves stress My friend competes in powerlifting and does double days 4-5 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. May 11, 2015 · If you're training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). 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. Because I already swim 2 hours a day so it would be 14 hours a week swimming already. That gives you 13 free hours a day. 45 minutes to an hour is enough for a strength workout. spend time 1. It’s much easier to find four days to work out without having to sacrifice too much as the weekend counts as two days, and you only need to find two more days to work out I go work out right after work, home by 7ish. More calorie burn: Spending 2 hours exercising can help you Example: 4 weeks of 5 days per week only a quick 30 minute workout but very high intensity. This is because your leg muscles, made up of your quads 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. Based on that, working out 2 hours per day might not be a very big stretch for most people. ” 5-6 days. 5 hours a week is enough to gain substantial muscle (if you use the time right) -- but you can't gain substantial muscle and lose fat at the same time. Your getting on here and getting 100 different opinions. I work 12 hour days at a physical job in a factory, 48 hours a week minimum, often 72 hour weeks. 5 years 5-6 days a week and I'm not some massive guy, just strong, defined and fit. So, there are two ways to program a 5-day split: You could do short workouts. 2–3 exercises 5 days per week. This still gives me an incredible amount of free time after working about 45+ hours a week. A good target for weight loss is working out for an hour a day, five days a week; you can also spread those five hours of exercise out however you like in the week. Time . I sometimes need 2 or 3 days of rest in between each workout (I workout with clients multiple times a day lifting 5000+ lbs in volume) so im only lifting 2-3x a week max, but staying active for around 10-25 hours a week. in 7 days of a week. I work 60 hours, hit the gym 4-5 days a week, and even do martial arts twice a week in the afternoons. If I'm just doing a quad focused leg day or something it may be closer to 80-90 mins May 14, 2024 · Your Training Frequency: 2 to 3 times per week. Honestly, I do more of a 3 day 2 week split to be honest, and that is way more sustainable for my lifestyle, and I get a body part in every 2 weeks. In THT training we use: With three workouts a week, say Monday/Wednesday/Friday, you can do a 2-workout split and the most amount of time between workouts will be 5 days. This varies slightly depending on your training age and objectives, but sticking to this advice will help reduce the chance of injury, help you recover adequately and help support long term gains. Jan 17, 2020 · When you train 5 days a week, you need to make sure you are being efficient. See full list on seniorfitness. Some people can work out 6 days a week and be fine and make good gains. The best thing for a natural lifter is frequency. 5 to 2 kilometers on all five days. A perfect 5=day split considers more than just what body part is trained each day. The biggest problem of going 3 times a week is that unless if you’re extremely disciplined person. Right now 5 days a week. Although I'd say once your start progressing with a routine your increased rest times will make it very hard to hit 45 minutes. I'm doing modified PHAT program for a cut and I thoroughly enjoy it with my insanely busy schedule of work and school because it keeps me sane. I got a ton of strength and some good gains. (job/illness) Want to loose the weight & build a bit of muscle. But if you're a young guy, go for it. However if you do higher intensity activity, than it halves to 75-150. Saturday and Sunday are off. 2 days upper body, 2 days lower body (high weight/low reps), 1 day lower body (med weight/high reps), 1 day at least a 5 mile run, 1 day of true rest. I use to spend a lot of time in the gym on a 3-4 day a week program; maybe 1-1. What works best for me is having a gym at work and doing two or three 15 minute gym breaks a day. To lose 1lb/wk requires 3500 calories of deficit, divided by 5 means 700 calories/hour. 5 to 2 hours. I am finding better results with the decreased daily volume but increased frequency and weekly volume. 2 push days (1 bench 1 overhead) 2 pull days (1 deadlift 1 back accessory) and a squat day. How much time do you have per week to train? If you only have two hours per week to swim, we always recommend swimming three 40-minute workouts per week, as opposed to one two-hour swim workout. If you are really tired, don't force yourself to go. Below are some common types of 5 day splits and who they work best for: 5 Day Workout Split: Each Muscle Twice a Week. 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. 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 The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sometimes more. I'm eating pretty strictly above maintenance, but I'm starting to feel like garbage, and a lot of things that are supposed to be fun in my life are starting to feel like distractions on my gym journey. 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 Let’s take a closer look at the benefits, risks, and expert advice regarding 2-hour workouts. Will also drop in some cardio (bike & Light spin) What are your thoughts? Working out 1 day per week is infinitely better than not working out at all. A 2-hour workout routine must include a combination of a dynamic warm-up, low-impact cardio, strength training, and post-workout stretching. But if you can’t get those sessions in the locker, try a full-body workout plan or even a push-pull-legs approach instead. Workouts Can Be Shorter. This 5-day split is designed to target each major muscle group twice a week. 2 lift days, 2 swim 2 hours of lifting, one hour of cardio, 30 min walk to the gym there and back, 4-5 days a week. 4 days a week, usually 1:30, maybe 2 hours if its a power day. Monitor recovery. hkjn mhcybpjn sbcnpq ibnr giqmsdj xgh slx efjqgk bxjzhm lvlh jjzbo vbapr dkivyj kymhe ksqx