Do you have reference? That sounds like BS to me.
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I’ve heard it. Don’t say that I ever have given too much credence to it but I have heard it. I always used the approach of sticking with 4-5 exercises per body part. If I work single groups then it’s around or just under an hour. If I do two muscle groups (which is what I usually do), it could take me anywhere from an hour and a half to 2 hours.
I regularly train for Hour and a half, sometimes a little longer. And then ill hit it again sometimes in the afternoon for another 40-60 mins.
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I mean as long as you are lifting smart and taking deload weeks if needed then prob not a big deal.
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Instead of deloading for a week, I have been taking a week off completely.
I actually took about 2 and a half weeks off due to the e2 being low, came back and still hit all my strength PR’s… I love TRT.
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I’m certainly not claiming to be an expert about this. The one hour rule is a general rule I have heard time and time again from different personal trainers, exercise physiologist, physiotherapists, as well as countless Google Search results. I have no idea if it’s based on solid science and I don’t have the time to research it right now. As far as was aware it’s common knowledge, but perhaps I’m wrong.
During my first round of TRT I had zero problems doing the following each and every day: training for a couple hours, going to work, doing housework, taking care of dogs, socializing with friends, etc. I felt like Superman.
When I’m low-T I can barely do a load of dishes without exerting myself.
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It’s crazy how much it improves most aspects of life, I sure don’t miss getting tired out all the time!
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I spent seveal year training under Charles Poliquin methodology.
As long as you are eating and sleeping you are not going to over train
Were any of these people Swol tho?
You’re Probably Not Overtrained
Your chances of developing real overtraining syndrome are very slim. In my whole life I’ve seen two or three cases and they were all Olympic athletes training 20-25 hours a week or more. If you’re unlucky enough to develop true overtraining syndrome, it won’t take you days or even weeks to get back in top form; it will take months.
You cannot develop overtraining syndrome by only training 4-6 hours a week, especially if you’re using methods that don’t challenge the nervous system. However, just because you aren’t likely to develop an overtraining syndrome doesn’t mean that you won’t suffer from improper training.
Lol yes, some are beasts. My understanding is that training past about 1hr continues to burn calories but doesn’t necessarily increase stimulation of muscle growth and can raise cortisol etc.
I’ve read this over the years as well. I’ve also heard that you’re messing around in the gym if you can’t get results in under 1 hour of training.
However, I was never, no matter how hard I worked in under 1 hour, able to get the results I wanted. I always had to go a couple of hours to make progress.
Are you on TRT? I never made real gains before getting on TRT regardless of program or time spent under tension. I might get a little stronger or add a little size but nothing commensurate with the work I was putting in.
Yep I am now. This is reassuring, sounds like I don’t need to be as strict with keeping it to 1 hour.
So you are busting their balls for getting advice on training from forums or blogs? BUT you are here at a forum for advice on your hormone / TrT or whatever is wrong with you.
Nice hypocritical standpoint. You always talk like you know it all. Reminds me of them sea lawyers, yet here you are regurgitating bullshit you just googled. Post a picture of yourself, how many comps you won?
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@newbvet who you talking to willis
Look at the top right corner of my post. See where it has that arrow pointing towards ninilist name? That was in response to him calling people clueless for asking about over-training while on TrT. I was calling him out on his bullshit and acting like an asshole.
While I believe it is very possible to over-train, I believe it is very very unlikely that people are over-training. If you are eating and sleeping while rotating your body parts for work outs you are not overtraining.
I have found myself training harder while on TrT. Shit that is the purpose. Test builds stronger muscles with stronger endurance.
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You’re not calling anyone out on their bullshit and you’re the asshole because you think you know more than fitness guidelines. You go based on “feels” or “I believes.”
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Overtraining is based on how much volume, i.e., how many sets, you do in a workout sesssion. It’s pretty simple. For strength training, i.e., high weight (85% of 1RM), low reps (1-4), and long rest (2-5min), there is a limit of about 24 sets per workout session if you are not juicing.
Anyone who knows their shit and who isn’t a roider wouldn’t recommend exceeding set limits. It’s counterproductive. Similarly, it wouldn’t be smart to smash a workout and then do a shitload of cardio. It’s counterproductive.
I don’t know what OP didn’t understand about it. Sample day 1 of a 4 day split:
4 SETS EACH X 6 EXERCISES = 24 SETS
FLAT BENCH
INCLINE BENCH
DECLINE BENCH
SKULL CRUSHERS
TRICEPS PUSHDOWNS
REVERSE TRICEPS PUSHDOWNS
The NCSF guidelines are not a be all, end all, but they are carefully researched guidelines backed by supporting evidence, rather than the biases, opinions, or feelings of this or that guy who “has been working out a long, long time, and therefore, he must know what he’s doing, right?”
There’s a lot I don’t know, but if you really want to know, don’t ask for advice on fitness blogs; and watch out for personal trainers, because a lot of them of schemers, or shitters who think they know better than fitness guidelines. Personal training is, first and foremost, a business. Unless it’s someone I trust, I don’t even care what one has to say.
If anyone with real knowledge cares to chime in, so be it. But you don’t get to pretend you’re some fitness guru because you work out and read fitness blogs.
- Comparing fitness blogs to a TRT forum is comparing apples and oranges. You can buy the book used by NASM, NCSF, or other personal training certifications, and learn for yourself what fitness guidelines are and that would be far better than getting your information from online forums. But people don’t have the time, patience, or inclination for that. Oddly enough, I don’t know why someone doesn’t just make this information easily accessible. Maybe that would be too honest.
Where is someone interested in TRT (or AAS, for that matter) supposed to get their information? I’m not looking to get a degree or attain mastery here. Just trying to gather information that could be useful for me. I wouldn’t go on T-Nation looking for workout advice. Never.
- That B.S. about how many comps I won. None. I’m not a fruitcake or egotistical douchebag who does competitions. Not to mention, I’m not a roider and even if I was, I don’t take myself that serious and I don’t need the recognition that comes from “competing.”
Frankly, I consider competitions a joke and I think they often represent the worst aspects of bodybuilding. I can post pictures of comp winners and, sure as shit, most if not all of them will be roiders. In fact, I went to high school with a guy who’s a roider and who won a shitload of competitions. Who cares? Get a fucken life. I work out for my health not for trophies or recognition.
You really reveal your cluelessness here, and this was supposed to be one of your more devastating statements?