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  Click here to go to the first staff post in this thread.   Thread: How long should my workouts go for?

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    Default How long should my workouts go for?

    My squat day goes for 45min... my bench press workout is 1.5 hrs.

    Should i be bulking up my squat day? Currently 3 exercises... squat, paused squat and lunges.

    Or am i hitting my chest too hard... bench press, close grip, db bench, flys, then reverse flys, bicep curl and skullcrushers....

    How many times should i be performing the 3 lifts per week? I am currently doing bench press twice a week, squats once... and deadlifts nil due to lower back pain.

    My 1rm bench press is 120kg, not sure on squats because ive never tried 1rm... i did 5 reps at 110kg squat a couple months ago, i havent been deadlifting for last month due to lower back pain... sports doctor has me doing pilates to work on core strength and flexibility.





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    I have about 9 months training experience... i did stronglifts for first 6 months but stopped becausei wasnt progressing, kept deloading, hurt my back and was getting mentally fatigued from going max every workout...


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    Currently doing a program prepared by a power lifting coach


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    And how long does he suggest the workouts should take?
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    Maybe sticky will be able to provide some advice for you in this case.


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    Quite a strong bench, squats are kinda meh even if you are 80kg.

    1.5hrs is too long for bench if your squat session is 45 minutes.


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    Should i do the beginner program? Ive already done stronglifts 5x5 for 6 months and that was torture... more mental fatigue than physical.... felt like i was bashing my head against a wall...


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    Thanks @Goosey.

    Quote Originally Posted by dustman007 View Post
    Should i do the beginner program? Ive already done stronglifts 5x5 for 6 months and that was torture... more mental fatigue than physical.... felt like i was bashing my head against a wall...
    Without knowing if you have any special considerations, itís hard to really comment on the program youíve got, but it does sound a little odd.

    Bench shouldnt take twice as long as squats, and if you donít have any extra work on squat day, what are you doing for hamstrings?

    Maybe post your whole routine.

    My squat sessions at the moment go for 1hr, but sometimes they can go for 2.5-3hrs.
    The length of time isnít really important. The quality of your exercises are.
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    Thanks @Goosey.

    Quote Originally Posted by dustman007 View Post
    Should i do the beginner program? Ive already done stronglifts 5x5 for 6 months and that was torture... more mental fatigue than physical.... felt like i was bashing my head against a wall...
    Without knowing if you have any special considerations, itís hard to really comment on the program youíve got, but it does sound a little odd.

    Bench shouldnt take twice as long as squats, and if you donít have any extra work on squat day, what are you doing for hamstrings?

    Maybe post your whole routine.

    My squat sessions at the moment go for 1hr, but sometimes they can go for 2.5-3hrs.
    The length of time isnít really important. The quality of your exercises are.
    Need to buy a Bench, Belt Squat Machine or Wrap Roller? All things powerlifting Hidden Content
    Want to get real strong? Hidden Content Hidden Content
    is where it's at!


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    Pilates to strengthen your lower back?

    You know what works best for lower back strength? Deadlifts.

    Deads also also strengthen calves, hamstrings, quads, lower back, mid back, upper back, traps, neck, shoulders, grip/forearms and abs, including internal core muscles.

    Pilates strengthens vaginas.

    There is nothing wrong with doing super light deadlifts, especially if you are filming them and watching whats happening to your back and your setup. Add on top of that hypers, dumbbell rows (real ones, with the weight moved back to the hip joint, not up to the chest) and anything back focused. Hammy work such as leg curls, romanian deads, etc.

    THAT will strengthen your back. Pre gym life I would put out my back putting groceries into the boot. Post gym life I can safely pull double body weight and more.

    On the matter of timing for your workouts, you are a beginner so anything will work. But, bench hits mostly pecs and shoulders. Squats hit everything so a squat or deadlift gives you a much greater strength and growth potential.

    Switch time spent on squats with bench, or increase squat time (as in the actual squats, not accessory exercises) to match bench. PLUS add in deads on their own day.

    If your workouts are more of a mental challenge than physical, then you are doing it right. Mebbe throw in a deload week every 4-8 weeks to give yourself a physical and mental break. You should feel fear and anxiety facing a squat or deads day, but not to the detriment of enjoying the experience.

    Hang in there. You are on the right track. Hit that posterior chain with light deads, hypers, reverse hypers, leg curls, romanian deads, etc and your lower back will strengthen up fast.
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