This is a big question so many people ask me. How long should I train? This depends on your schedule. If you have a really busy schedule, don’t try to start with 5 days a week and 90 minutes for each session. If you remember your goal-setting, this should fit into it. Be realistic!
Try to do at least 3 times a week and keep each session around 45 minutes. You don’t need to stay 2 or 3 hours in a gym to get results. If you keep a good intensity during your workout, 45 minutes will be enough. But remember the key word: INTENSITY.
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The next time you go to a gym, take a look around and decide how you want to do your work outs. Do you want to be the guy who stands around for ages after each set checking out other gym members, chatting on their cell ‘phones and trying to look like they are not looking at themselves in the mirror? Or do you want to be the guy who gets in there, works hard, gets it done, and gets out?
The truth is that a shorter, more intense workout is more likely to yield results than the lengthy semi-social sessions that last hours. They tend to be more focused and you are in and out in a short time, so that you can get on with the rest of your life. Unfortunately, many people concentrate too much on bench press and arm curls. The bench press station is popular in the gym, and you will see gym users walking up and down around the bench, resting for minutes and minutes so that they can lift what they regard as a respectable weight. Similarly, there are usually lines of guys in front of the mirror doing arm curls while the chin up bar is left to gather dust. And the squat rack is seldom if ever used by the majority of gym goers. Now, don’t get me wrong, bench press, and even arm curls, might have a place in your program, but they are not everything.
To get the most out of your session, check your ego at the door and resolve to get in there and do whatever is best for your goals, regardless of what anyone else thinks. Concentrate on the compound movements such as pull ups, bench press, shoulder press, squats, dead lifts and rows. These exercises work the larger muscles which have a greater effect on your metabolism and burn more calories than isolation exercises such as curls. Always train with good form, and only rest as long as it takes to be recovered for the next set.