For stuff like the movie 300 and athletes, they arent working out straight for 5 hours, there are different qualities they are training at different times… Take a football player.
They can easily kill 2 hours with the cardio, up-downs, sprinting drills, running plays, pushing exercises, mobility exercises, weight training, and all the rest in between.
[quote]Stronghold wrote:
If 2-3 warm up sets is all you need for chest, then you are either too weak to be dc’ing in the first place or you arent warming up adequately. Try 5-8 warm ups which will take between 10 and 15 minutes, then your rp sets which will take about 2 minutes to do, rest, stretch, which takes another 1-3 minutes. Thats for something simple like chest.
[/quote]
So after 8-10 total sets for chest (that’s warm-ups and one set plus 2 RP’s combined) and stretches you need to do the same amount of warm-ups for shoulders? Then after chest and shoulders (16-20 total sets now) combined, you need another 5-8 warm-ups for tri’s?
I guess I underestimated the weights you must be using, sorry.
I dont count warm ups because I dont think they really do anything for me besides get me ready for my workset.
I usually choose extension movements for tris, so I would do 2-4 warm ups for them. If I were doing a pressing movement, I would probably do 3-5. I spend a lot of time warming up anything that involves the shoulder joint simply because it is very easy to mess something up there and I like to grease the groove very well before I go on to my work set so that I can put all of my energy and effort into pounding out reps rather than having to concentrate on form.
I work out in a very small gym so finding, getting equipment and plates takes a while. I dont rush through my workouts but I also do not just screw around.
You guys aren’t dedicated. I generally work out for about 2 hours, take a nap hanging upside-down from the pullup bar, then finish up with another 2 hours.
[quote]Freaky Styley wrote:
You guys aren’t dedicated. I generally work out for about 2 hours, take a nap hanging upside-down from the pullup bar, then finish up with another 2 hours.[/quote]
Only 2 hours after the nap?
…slacker.
Some weightlifters workout for crazy periods of time per day and do fine, same with some powerlifters though not to the degree of weightlifters usually. There is a drop in hormones after 45-60min according to the research, but that doesn’t mean it’s counter productive to continue working out. Especially consider that the research would have had some particular method to training, hormonal effects of o-lifting or powerlifting programs could be greatly different, and there are way more factors at work than just what your hormone levels are at the time of training.
[quote]Stronghold wrote:
derek wrote:
2-3 warmups, 1 all-out set and 2 RP for chest. If that takes 20 minutes I’d have to ask what you are doing in the gym.
Then a total of 5 bodyparts x 20 minutes each = 100 minutes which is about 1.5 hours.
From this site;
"The biggest challenge is feeling like I haven’t done enough. In less than an hour, I got through chest, shoulder, tris, and back width/thickness. even though I left the gym totally and completely wiped (on the verge of puking, actually), some part of my brain kept telling me that I hadn’t done enough.
The benefit is that lately I have been loafing through workouts. Saving my energy for the “next set” that never seems to come.
With DC, you have 11-15 reps to give every shred of energy to. No pacing yourself and I am loving the hell out of it.
Will keep you posted."
And this;
"Want to do more? No fucking way. Felt like I wasn’t doing enough is more like it. The transition from 15-20 sets per bodypart to 2-4 warmups and then one work set just takes some getting used to.
Focus is incredible. When you know you only have one work set, you hone in like a laser."
1.5 to 2 hours is too long.
If 2-3 warm up sets is all you need for chest, then you are either too weak to be dc’ing in the first place or you arent warming up adequately. Try 5-8 warm ups which will take between 10 and 15 minutes, then your rp sets which will take about 2 minutes to do, rest, stretch, which takes another 1-3 minutes. Thats for something simple like chest.
Quads will be anywhere from 5-10 warm ups with rest so about 2 minutes total per warmup set, heavy straight set, adequate rest, widowmaker which will take 2-3 minutes, rest, stretch 1-3 minutes. See what Im saying?
Im not pulling this out of my ass either. If you go to Dante’s forum, there are a lot of guys there who will tell you the exact same thing as me. If Scott were still on this board, he would tell you the same thing, Brendan Ryan would too.[/quote]
Just to back up what Stronghold is saying here, you really should be warming up the way he describes, and as you get stronger you’ll find it takes you longer to get through the workouts. Check out what some of the guys on IM like In-human have said about their workout lengths… even on the three way.
Btw Stronghold, not sure if you’ve caught this one but something that helped me with workout time was a post where Dante mentions to In-human that he does all his warm-ups in one go without rest to save on time.
[quote]Stronghold wrote:
derek wrote:
One hour is plenty of time to stimulate maximum hypertrophy (just ask the Doggcrapp guys!).
My workouts with DC take anywhere from 1.5 to 2 hours due to progressive warm-ups and adequate rest periods.[/quote]
How long have you been doing DC training?
And how has ur progress (size-wise) been relative to other training schemes you’ve done?
Iv been doing TRUE DC for about 4 months and a variation of it for about 5 months before that (due to my knee injury). Iv made good progress, probably 10-15 lbs of muscle in the total time that I have been doing it. The thing with DC is that it takes away all of the bullshit and forces you to focus only on the things that are going to make you big.
[quote]DanErickson wrote:
We can all work out for 5 hours a day… the question is “how hard are we working”? I would love so see anybody do a leg workout we do for 5 hours…even if it was just squating the empty bar.[/quote]
in the case of 300 the workout consisted of high intensity, but for the most case it’s all bullshit. what a t-man considers training is not what the average person considers training. they probably include warmups and all their one legged bicep curls in their five hour hardcore workout
The 45 minutes per session rule is garbage. Focusing on transient hormonal fluctuations is a waste of time. In the real world, it just doesn’t matter.
Get done what you need to get done, and don’t worry how long it takes. My training usually takes at least 2 hours, 3-4 days a week, and I keep getting stronger.
Although I will say that for cosmetic training, you can probably get the job done in less time.
[quote]Stronghold wrote:
Iv been doing TRUE DC for about 4 months and a variation of it for about 5 months before that (due to my knee injury). Iv made good progress, probably 10-15 lbs of muscle in the total time that I have been doing it. The thing with DC is that it takes away all of the bullshit and forces you to focus only on the things that are going to make you big.[/quote]
that pretty good progress… what does ur training frequency look like?
[quote]will to power wrote:
Just to back up what Stronghold is saying here, you really should be warming up the way he describes, and as you get stronger you’ll find it takes you longer to get through the workouts. Check out what some of the guys on IM like In-human have said about their workout lengths… even on the three way.
[/quote]
I’m not bragging (seriously) because my numbers are “good” but not “great” but my knee-height rack pull is 765x1, my conventional deadlift PR is 585x1, my trap bar max is 625x1, my flat bench max is a measly 360x1 and my best box squat was 500x1 even.
Of course those are NOT the weights I use for my current training due to the fact that the reps are much higher now but I still use all free weights when I train save for pulldowns every third workout.
I press off the pins during the bench work though.
I can get all my work done in one hour comfortably. It’s useless for us to argue about it though because we are different people and do what works best for ourselves.
My war-ups on db bench would be like this; 40’s x10, 55’s x 8, 75’s x5 then 90’s for my work set(s) 1x10-15+2RP’s. That takes me about 10 minutes. I suppose if I was super strong, I’d need more warm-ups but it works for me.
[quote]Ramo wrote:
The 45 minutes per session rule is garbage. Focusing on transient hormonal fluctuations is a waste of time. In the real world, it just doesn’t matter.
Get done what you need to get done, and don’t worry how long it takes. My training usually takes at least 2 hours, 3-4 days a week, and I keep getting stronger.
Although I will say that for cosmetic training, you can probably get the job done in less time.[/quote]
Right! You CAN get it done in 45 but you sure wont die doubling it. Whatever works!
[quote]HotCarl28 wrote:
Stronghold wrote:
Iv been doing TRUE DC for about 4 months and a variation of it for about 5 months before that (due to my knee injury). Iv made good progress, probably 10-15 lbs of muscle in the total time that I have been doing it. The thing with DC is that it takes away all of the bullshit and forces you to focus only on the things that are going to make you big.
that pretty good progress… what does ur training frequency look like?[/quote]
I train each bodypart twice every 8 days. Its a two way split on a MWF training schedule so its like:
monday: chest, shoulders, tris, back width, back thickness
wednesday: biceps, forearms, calves, hams, quads
friday: chest, shoulders, tris, back width, back thickness
monday: biceps, forearms, calves, hams, quads
Check out the “Trying Doggcrapp Training” on here. It will answer your questions or show you where to find the answers.
[quote]will to power wrote:
Some weightlifters workout for crazy periods of time per day and do fine, same with some powerlifters though not to the degree of weightlifters usually. There is a drop in hormones after 45-60min according to the research, but that doesn’t mean it’s counter productive to continue working out. Especially consider that the research would have had some particular method to training, hormonal effects of o-lifting or powerlifting programs could be greatly different, and there are way more factors at work than just what your hormone levels are at the time of training.[/quote]
I also think it has a lot to do with volume. It seems to me, the higher amount of volume you do after “midnight strikes” (the 45 minute mark, hour mark, whatever) the more detriment it has to recovery. The only time I’ve ever really felt crappy and in an over-reached state was when my volume was really high, with long weight sessions.
for the actors etc…i think it has to do with cutting body fat…a lower body fat gives an illusion of looking bigger…so they “workout” for hours on end using a variety of methods so that they can cut down as quickly as possible? thats my guess…but as for building up muscle, a 5 hour weight lifting session most likely would not work.