Okay I come across this Afterburn! 3 Ways To Burn More Fat/Build More Muscle In Less Time from BB.com

It says keep it simple and high intensity, a intense workout should last only 30mins. I got the idea but how should I apply it? Take an example of my chest+shoulder+tricep day

Bench press
Incline bench press
Cable Cross Over
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Standing Triceps Extension
Cable Triceps Pushdown
triceps dips

I got total of 8 exercises, it usually took me more than 1 hour to complete this. I try to rest about 60 to 120sec per set. And if i shorten my rest time, I'm not recovered from my breath and wouldn't have enough strength and stamina to lift. Should I cut down the amount of exercise I do? If i lower down the weight, that is not intense enough.

I got the routine from JEFit.com

This post has been edited by helven: Feb 6 2013, 05:53 PM

First time on that workout eh? Let me put it this way. IF hypothetically, you are genetically gifted and have the potential to be as powerful a sprinter as Usain Bolt and probably surpass him.

So if you follow a sprinting program by Usain Bolt, do you expect to match his world record in just the first try?

how about a gym buddy to push you commando style

I did the routine for like 9 months and other try on error stuffs for like 6 moonths, to most of the bb, im still new and experiencing stuffs. Just wanna know the optimum or say standard how long you guys take per session? If there is a standard, I can get a clearer picture to benchmark myself. Everything went good so far but I'm kinda not satisfy with the time taken per session, thus I seek opinion.

This post has been edited by helven: Feb 7 2013, 10:22 AM

Just listen to ur body. If u still can take it, just keep lifting.

Well there isnt a standard per say, but most people would average out between 1 to 1.5 hours.

Its pretty subjective really. Ive tried working out for 30mins thing and I felt I wasnt doing enough so I did more.

Do what is comfortable for you. I dont even time my gym sessions and somehow it almost always take 1h 15mins. Dont ask me why I dont know lol. There are times where it took 2 hours. Leisure gym time I call it. Happens when I compensate for skipped sessions usually.

1) We need to get the mindset that at the end of the workout, we feel like a train ran over us = good workout, out of our heads.

2) Stick to basic multijoint movements and if you are progressing ( reps went up, sets went up, numbers went up etc) then you're progressing

3) As one continue to train over time, your body adapts to the stimuli, hence a slow increase in overall volume ( note point #1) would be beneficial.

4) Don't base your workout on the PUMP, generally speaking, it's just glycogen and blood. Have a solid meal prior, drink enough fluids, heck, curl 50 times with a 10lb dumb bell , you'd get a pump.

5) Take enough time between sets to make sure you hit your numbers but not to the point where you're already talking about last week's lunchtime arguement your dog had with your neighbour's cat.

6) Like Mike said, do whatever's comfortable for you, while I can't speak for all of us, most of us don't go by a stop watch and sweat that we're gonna go catabolic just because we go over 1 and half hours working out.

7) Last but not least, eat right, sleep tight, be patient and enjoy.

This post has been edited by razorboy: Feb 7 2013, 01:02 PM

Everyday i'm shufflin'.

Thanks bro I will try to find the balance between intensity and "I've rest enough, I'm ready to go!". When I'm lifting, there is only 1 thing in my mind that keep me focus, "I'm a beast, I'll beat this steel! Come get me."

For me its like if I get this last set of deads (usually my max) im getting a pint.

Reward oriented, hurhur.