How long does a typical CrossFit workout last
How long do you train for maximum muscle growth?
This is how you will find the right training duration
Some swear by short, crisp units, others don't even put on their shoes for less than 60 minutes of training - but who is right ?! How long do you train - what is too much, how much is too little ?! Not so easy to say, because they individual training duration depends on many factors. Still I answer you here how long you should train to achieve maximum muscle growth and how to find out your own personal limits!
What are the advantages of short training units?
Let's start with the short training sessions to: Can you achieve the same effects in strength training in the shortest possible time as with iron for hours ?! To make it short: Yes, you can! Fitness trends and programs such as Freeletics, CrossFit, Tabata or HIIT show how it is done. Because: The quantity says nothing about the quality of your workout. Means: If you train very intensively, this can be at least as effective for your progress as a "normal" or less intensive training over a longer period of time. Because one thing is clear: The longer a session, the lower its intensity. A very simple example of this are squats. With your own body weight (= low intensity) you can do quite a few executions until you are flat (= long duration). But if you pack a barbell with a lot of weight plates in your neck (= high intensity), your legs will tremble after just a handful of repetitions (= short duration). The shorter workouts so can you through a correspondingly high intensity just as quickly or even faster to the goal. The fact that your body's own energy storage - the glycogen stores - are depleted after about an hour of intensive strength training. That’s not just what training does ineffective, since you lack the necessary power, you can even use the Overtraining or muscle loss end up. Because if your body has no more energy available, it just looks for it itself - and attacks your hard-earned muscles!
Incidentally, as the training progresses, not only does that work physical energy back but also the mental: Your motivation drops, you can no longer focus on a clean execution and only make unfocused, half-hearted sentences. Not only does the effectiveness of the exercises suffer as a result, in the worst case you will also injure yourself because, for example, you are deadlifting with a rounded back. Not cool at all, guys! Also, several studies in the past have shown that about from the45th minute of strength training the catabolic hormone cortisol increases and the anabolic hormone testosterone decreases - means that the hormonal level in your body swings from muscle building to muscle loss. Last but not least, various studies in recent years have shown that short, intense training sessions are primarily for the Fat loss are better.
Suitable for this: cortisol & muscle building and testosterone for muscle building.
What are the advantages of long training units?
We come to the much longer training units. Bodybuilding legends like Arnold Schwarzenegger demonstrated it and practically lived in the gym - several hours of training daily used to be the gold standard. You are wondering how Arni and Co. got their blatant shape, after all, there is the problem with the hormones ?! Here I can reassure you: It is actually true that the longer the training lasts, the more cortisol and less testosterone is released, but measurements show that the Hormone levels return to normal about 60-90 minutes after the workout. There is no scientific evidence whatsoever as to the exact effect of the short-term unfavorable hormonal milieus on building muscle. The only thing that is certain is that a chronically (!) Elevated cortisol level or chronically low testosterone level can inhibit muscle growth or even reduce gains. But if this state only lasts for a short time - and that is the case with longer training units - he has Hormone status had no significant influence on your muscle loss. The factors mentioned below predominate. In addition, longer training sessions can help to incorporate one or the other isolation exercise into your training plan. Because the less time you have, the more important it is to concentrate on the big basic exercises like deadlifts, squats, shoulder presses, bench presses or pull-ups. But if you still have room for improvement afterwards, you can of course add a biceps exercise, no question about it.
Suitable for this: weight bench exercises, pull-ups and biceps exercises.
And not to forget: How long to exercise, of course, also depends on yours respective goal from. If you want to get stronger - that is, to build up strength - and muscles that are not visually recognizable, you have to work with a few repetitions and long breaks. It is completely clear that you need longer than a high-intensity workout with hardly any breaks.
Suitable for this: training weight, strength training repetitions, strength endurance and maximum strength.
Regeneration, nutrition and co .: Which factors do the correct training duration depend on?
As you can see, there are sometimes contradicting arguments for how long to exercise. No wonder, because the game is not that easy. You must have these factors individually consider if you want to know how long you should trainto achieve your goal:
- Training volume: The training volume describes the total load. You can calculate it with this formula: Sets x reps x weight. So if you do 3 sets of 10 repetitions with a 20-kilo dumbbell, the training volume is 600 kilograms. If you train 3 sets of 15 repetitions and a 5-kilo dumbbell, the volume is only 225 kilograms.
The higher the volume, the shorter your training sessions should be. It is clear - your body simply cannot cope with a higher load for so long!
- intensity: There are various techniques to increase the intensity, for example super sets, circles, short breaks in sentences or full-body training instead of split training.
The higher the intensity, the shorter you should train.
Suitable for this: training intensity.
- nutrition: How high is your protein intake? Are you currently on a diet and have less power anyway? Do you eat enough vitamins and minerals that your body absolutely needs to regenerate after a heavy workout? Do you drink enough water?
The better your nutritional status, the more intensely you can train. Short units are then also possible for you.
Suitable for this: protein, protein deficiency, healthy diet, iron deficiency & sport, vitamin water, sport drinks, losing weight with water.
- regeneration: Do you sleep enough? Do you have a lot of stress besides training, whether mentally or physically? Do you have to be active at work or do you sit in the office for eight hours? Last but not least, she also plays genetics a role like that individual regeneration ability your body fails.
The worse your regeneration, the more relaxed you should train. For muscle building this would mean: longer units.
To go with it: muscle building & sleep, stress hormones, adrenaline and faster regeneration.
- Training experience: If you're just starting out with weight training, you should do one longer unit plan and the The intensity is lower hold to get your ligaments, tendons, muscles and bones used to the new strain.
- Available time: Logical - if you have a stressful full-time job, many other hobbies or obligations, need or want a lot of time for friends and family, ... Long units simply do not fit into your schedule.
But: For the best possible success you have to make your short units all the more intense!
- Training goal: I already touched on briefly above - depending on your goal, you have to train longer or shorter. Bodybuilders need a lot of isolation exercises, so more time for them Lose weight you should take short breaks between sentences and keep your pulse up and for more power you take long breaks, correspondingly long units.
- motivation: Also not unimportant - can you even get into the ar *** and deliver a correspondingly high performance in short units, or does that not bother you at all? Do you perhaps need more relaxed and longer training, where you can exchange ideas with your training buddies?
Strength Training For Beginners: How Long Do You Exercise?
Many newcomers to the gym want the most extreme effects possible in the shortest possible time. In the current Hype towards ever shorter, more intense workouts many rely directly on HIIT. Typical beginner mistake in the gym. There are two reasons why it is important for beginners to do longer workouts. Firstly, as I said, you have to slowly bring your body up to the load and secondly, it is in the nature of things that beginners need longer: they need longer breaks between sentences, must more warm-up sets do before the work sets and the Perfect technology. In addition, your muscles, stamina and / or coordination are not ready to go through a high-intensity workout anyway. Of course, you shouldn't train for too long, because then your focus and concentration decrease. As Rule of thumb you should have a training duration of about one hour take aim and three times a week challenge your whole body.
How long do advanced and professionals train?
With advanced athletes or performance-oriented strength athletes, the whole thing looks different, of course. While professional bodybuilders still use it frequently several hours a day Performance-oriented strength athletes and fitness models usually pump, train 5 - 6 times a week for 60 - 90 minutes, depending on the muscle group. Since they have to incorporate many isolated exercises in addition to multi-jointed exercises in order to achieve their goals and have a comparatively high load due to the high training frequency, it is for them difficult, short, blatant units to pull through. Of course, it is still possible if you plan accordingly!
Otherwise applies to Advanced: It depends. In addition to the factors listed above, you have to have your keep an eye on the entire training week. I recommend you for the best possible results 4 hours a week to chisel the iron. It doesn't matter if you put that on three longer, more extensive units split up or just split up five shorter ones - it only applies the more you train, the shorter. As an absolute Minimum for muscle building has a weekly training quota of twice 30 minutes proven - provided it is really high intensity! Since this is more of an exception, it will be popular for most of you Rule of thumb 3 - 4 times 60 minutes of training (additional warm-up phases and cool down) fit better.
Conclusion: how long do you train for maximum muscle growth?
You see: How long you should train depends on a few factors and to some extent it is also a fad: While bodybuilders and recreational athletes used to train according to the motto “the more, the better”, it works Trend towards more and more compact, short and therefore all the harder units. Science has now also devoted itself to the topic and made a wide variety of measurements of hormone levels and the like. But ultimately, such results have no noticeable effect on your muscle growth. Other factors like Nutrition, regeneration and training goal are much more important here. How long to exercise makes sense for you, you have to decide - just how it fits best and, above all, permanently into your lifestyle! The main thing is that you always Growth stimuli whether in short or long workouts. Because then the gains will come, I promise!
Now you are asked, people: what are your experiences? How long to exercise your buddies and you? And do you have success with it? I'm curious!
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