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Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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entsminger

Virginia, USA

== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?
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epdavis7

entsminger wrote:
== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?


I?ll walk out to my garage sometimes and do a set of chins subfailure or do a 3 minute round on the heavy bag in between cutting grass etc. I have grippers of weaker strength than my workout grippers and knock out high rep sets while watching TV. I even do it while dropping a deuce lol. It?s not part of my regular workout and just do it sporadically as the mood strikes. I can?t walk in my garage without attacking my training dummy.
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Resultsbased

I doubt Grant will have this problem...
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tensionstrength

entsminger wrote:
== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?


A lot of people might disagree with me on this. I try not to fret about any of what you mention here. If I go for quite awhile without a workout I do miss it. Working out at home helps immensely with all this for me. Seems like when I have went to the gym for my workouts I spent more time driving to and from and having to mess with bringing a change of clothes depending on if I was going to work after. Spent more time with all this than the workout itself. I do like the variety of equipment in the gym but just sayin. If you view all this as an adjunct to life it ideally shouldn't take away from your life. Not saying this is what you meant but is something I have thought about and have gradually quit fretting about tracking things in workouts as well. If I put in a good effort when I am working out, really getting at the muscles then what else is there to be concerned with workout wise? But I am 42 years old and this works for me. I workout when I feel desirous of a workout. And yes might do an exercise or a couple, wait a while and do some more later in the day. I usually do full body but that is more a preference thing and also thinking I don't know when I might workout again. Some would probably say this is not structured and how the hell does he progress. My answer would be a workout for me is akin to meditation or taking your motorcyle out for a drive, or maybe going to the golf driving range, baseball batting cages?
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tensionstrength

epdavis7 wrote:
entsminger wrote:
== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?

I?ll walk out to my garage sometimes and do a set of chins subfailure or do a 3 minute round on the heavy bag in between cutting grass etc. I have grippers of weaker strength than my workout grippers and knock out high rep sets while watching TV. I even do it while dropping a deuce lol. It?s not part of my regular workout and just do it sporadically as the mood strikes. I can?t walk in my garage without attacking my training dummy.


I have done exercises before yard work before or between yard work. Sometimes after a lifting workout I get a big boost of energy.

And all this time I have just been reading or on my phone while deuce dropping lol.
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spud

Keep your workouts brief. Do what you can to get them to no more than 45 minutes, preferably less. That's what I'm trying to do at the moment. I'm more likely to train if I know it's only 35 minutes. If it's 95 minutes, then suddenly I'm more likely to skip a session because it's tough to fit it into my life.

Train at home. Training at home is pure gold. There is no travel and traffic, no queuing for equipment, no distractions. No unavoidable delays or changes in exercise order.

The only time training at a gym is good is if you can train there when nobody else is around. This usually means you must either own the gym, work at the gym, work very close the gym or travel passed the gym on your commute to and from work.

Think about the future and the effects of sarcopenia. You don't want to be ravaged by it. That is why you train in the long run, not abs or biceps.
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oldbutsteady

Back in the day I was a competitive runner and was that guy you saw running in the rain, snow, and heat (almost had heatstroke several times). Day in day out, for nearly 2 decades.

I eventually learned it is okay to miss days as long as I did something else and I still believe that to be true.

I think the key is do something as often as possible, it may not be lifting but that isn't the only way to exercise. I find a nice change of pace refreshing and when I do return to lifting I'm ready to go and fully energized.

OBS
P.S. I can't run any longer, years of running have taken their toll, sometimes I miss it but not often.
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entsminger

Virginia, USA

oldbutsteady wrote:
Back in the day I was a competitive runner and was that guy you saw running in the rain, snow, and heat (almost had heatstroke several times). Day in day out, for nearly 2 decades.

I eventually learned it is okay to miss days as long as I did something else and I still believe that to be true.

I think the key is do something as often as possible, it may not be lifting but that isn't the only way to exercise. I find a nice change of pace refreshing and when I do return to lifting I'm ready to go and fully energized.

OBS
P.S. I can't run any longer, years of running have taken their toll, sometimes I miss it but not often.


==Scott==
I was the same way, if it was snowing I'd put on my boots and head out to run through the two feet of snow. The harder it rained the more pleasure I got out of running through it and it was fun to run through the hottest day when everyone else stayed inside. After doing marathons, triathlons and 10 ks etc,I never had a running injury until after I had cancer and went through Chemo. I think that weakened my system and when trying a comeback I was just lopeing around the block on a slow jog and tore a miniscus.My legs have never been the same after chemo.I think some nerves got destroyed?
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epdavis7

spud wrote:
Keep your workouts brief. Do what you can to get them to no more than 45 minutes, preferably less. That's what I'm trying to do at the moment. I'm more likely to train if I know it's only 35 minutes. If it's 95 minutes, then suddenly I'm more likely to skip a session because it's tough to fit it into my life.

Train at home. Training at home is pure gold. There is no travel and traffic, no queuing for equipment, no distractions. No unavoidable delays or changes in exercise order.

The only time training at a gym is good is if you can train there when nobody else is around. This usually means you must either own the gym, work at the gym, work very close the gym or travel passed the gym on your commute to and from work.

Think about the future and the effects of sarcopenia. You don't want to be ravaged by it. That is why you train in the long run, not abs or biceps.


Totally agree! If I had to go to a gym to workout I wouldn't do it. Garage gyms are way to go if you can get away with it or have the space. No commute, no waiting in line and I pre-position everything the night before to make it more time-efficient. You also don't ego lift and get hurt. I've gotten more antisocial as I've aged also. I just don't like being in a gym around a lot of people lol.
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oldbutsteady

Ents,

Sorry to hear that with the Chemo and running.

I somehow partially tore my right calf, not even sure how but when it healed, it healed badly. The muscle shifted and healed with excessive scar tissue, so each time I run about 4-5 minutes in, it pops and I'm out of commission for about 2 weeks, limping and complaining. The Doc said he may be able to fix it but a maybe isn't good enough for me to go under the knife.

On the plus side, it doesn't bother me in my daily life activities and my other training.

It is the heel to toe motion under weight that is the problem. I can row and jump rope with no issue, so that is how I've maintain my aerobic capacity.

Getting older sucks...

OBS
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BorisV

Maryland, USA

entsminger wrote:
== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?


I don't worry missing a workout or two at all, especially if I don't feel like exercising on that particular day (body is not static, there are more factors involved than I can imagine). Moreover, I don't use any routines to keep my mind and body on the edge all the time - in other words, I may have a general idea what muscles I want to train during a particular day of a week or 10 days period, but this is not a cast-in-stone thing and I may not know what exercises, what order of muscle groups, what number of sets, reps, methods / techniques I will use until I start the workout itself. Commonly I even change on the go - I listen to and respect what my body is telling me. I may experiment to push the envelope if I have a drive during that day, but that depends a lot. Constant variation is the major element in my training, and it relates to the training schedule (days on and off) as well. I think it is vitally important especially for those with 20+ years of training under their belts.
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entsminger

Virginia, USA

I've gotten more antisocial as I've aged also. I just don't like being in a gym around a lot of people lol.

==Scott==

Oh I can concur with that. The older I get the less I want to put up with all the BS out there and these days there seems to be a glut of it everywhere! I think getting antisocial is a natural process, especially these days! The older you get the more you see how things really are and you don't want any part of it.
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entsminger

Virginia, USA

==Scott==
I really miss running, I get bored biking,rowing and swimming even though I was very good a cycling.I used to bike race. When I tore the meniscus the doctors said they could try and fix it but there were no guarantees so I didn't do it. It seemed to hurt like hell for a long time but it finally felt better so long as I don't run. lately I can walk and do things and I don't notice it.All the limping and putting pressure on the other leg and hips got my other leg to hurt but in different places,you can't win.
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oldbutsteady

One thing many people forget about commercial gyms is they are an unhealthy environment where one can catch a nasty disease pretty easily.

A friend and his son both caught a bad case of plantar warts. About every 3 months they have to go have the soles of their feet acid washed to clear them.

Never use any showers, other than your own home, without shower shoes...

OBS
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entsminger

Virginia, USA

oldbutsteady wrote:
One thing many people forget about commercial gyms is they are an unhealthy environment where one can catch a nasty disease pretty easily.

A friend and his son both caught a bad case of plantar warts. About every 3 months they have to go have the soles of their feet acid washed to clear them.

Never use any showers, other than your own home, without shower shoes...

OBS


==Scott==
It's like a hospital waiting room, yuck!
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epdavis7

I'm glad I can still run. I'm not a nut about it like my Dad was (10.8 miles M-F and almost 18 on Saturday for DECADES), but I still enjoy it. I got second place in my age group back in June on a 20K trail run, not because I'm an awesome runner or anything, but because there weren't many people in my age group running the race lol. I think I'm also a better trail runner with the hills and uneven terrain than a road runner. I think heat acclimation also helped me tremendously also. A lot of people just couldn't deal with the heat and started walking. I just kept trodding along.
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epdavis7

tensionstrength wrote:
And all this time I have just been reading or on my phone while deuce dropping lol.


Lol. Some guy at work today was grunting and groaning while he was on the throne talking to his wife. She hung up on him when she figured out what was going on. I was cracking up laughing. It was ridiculous. I mean who calls their wife while dropping the kids off at the pool?

You want to mess with people? Ask them if their shoes are waterproof or if that?s a new watch they are wearing while standing at the urinal lol. You get the strangest looks and reactions. With absolute strangers it?s the best. Sorry. We need some humor on here from time to time. Everyone can be so serious.
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tensionstrength

epdavis7 wrote:
tensionstrength wrote:
And all this time I have just been reading or on my phone while deuce dropping lol.

Lol. Some guy at work today was grunting and groaning while he was on the throne talking to his wife. She hung up on him when she figured out what was going on. I was cracking up laughing. It was ridiculous. I mean who calls their wife while dropping the kids off at the pool?

You want to mess with people? Ask them if their shoes are waterproof or if that?s a new watch they are wearing while standing at the urinal lol. You get the strangest looks and reactions. With absolute strangers it?s the best. Sorry. We need some humor on here from time to time. Everyone can be so serious.


Lol! I sure appreciate it!
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pharaoh1063

There are two parts to my answer. First, missing workouts is the first part of noticing that I've done a workout too long and beginning the process of burnout. Then comes lack of interest. Then more workouts missed. Then a general desire to do something else. Now that I know this, I can plan for it. When I start missing workouts it's time to stop, take 2 weeks or more an do something else. Then revamp the routine and start again. Usually, when I get a new routine my enthusiasm restarts and I can get back into it. The key is not to stop everything. When I did that, it was way too hard to start up again.

Second, missing workouts comes from our overdependence on the "per week" concept for our scheduling. Mentzer broke me of this when he started spacing out his workouts based on how he felt each day. It is helpful for me to create a schedule that is more frequent than ideal, then when I miss, IF I miss, then the rest periods are just about right. So, if Mentzer recommends 4 days off, I will create and schedule that has, maybe 2 days off and if something comes up, as it always does, pushing the workout to the next day or the one after that works out perfectly.
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Average Al

entsminger wrote:
== Scott==
Here?s something I?m sure a lot of you guys always deal with , missing workouts. I know missing a workout always has thrown my routine all out of wack . Oh I missed that workout so when do I do the next one and so forth. I?d fret and fume over wrecking my schedule and I?d worry about losing ground etc, etc, and then it really snow balls if I miss another. I?m thinking a solution might be to just workout when you have the desire or time and not fret that today should be arm day or whatever . Why not workout 2 or 3 days in a row sometimes as more than likely the next week you might miss a day.

When you get the urge just go in and do some dips or chins even if it?s not dip day or whatever just do it and stop worrying that you did your workouts out of sequence? I think in this case it?s better to error on the to much side vrs too little. For me too little always makes me feel like I?m failing . I think it?s possible that in the end it will all equal out and you?ll feel much happier ?


Just recognize that there will be times that you will be inconsistent, and don't sweat it. Then make sure you occasionally get in some work for each of the major muscle groups. The minimalist approach is ideal in these situations.

Here is a neat article on "training without a plan" that has some good suggestions. It is aimed at barbell programming, but there are ideas you could easily adapt to machine based training.

https://www.andybaker.com/...without-a-plan/
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Bill Sekerak

California, USA

I don't think I'm mistaken but I think the majority of people lack the kind of self discipline to stick to a workout schedule.
It's difficult to make the time to do it on a regular basis.
There are so many demands on people.today that it's really tough.
Especially if you are a parent the demands on their time seems unlimited.
I think if you make it a priority and if you can make the time you will not miss a workout unless you're sick or there is some emergency.
Even if you have a gym in your home it can be hard.
Owning a gym membership might give you an extra motivation to go and workout because you realize if you don't you are just burning money for nothing.
If you miss a workout don't let it make you feel guilty because it's going to happen.
Just get in the gym as soon as you can after you've missed a workout.
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Bill Sekerak

California, USA

oldbutsteady wrote:
One thing many people forget about commercial gyms is they are an unhealthy environment where one can catch a nasty disease pretty easily.

A friend and his son both caught a bad case of plantar warts. About every 3 months they have to go have the soles of their feet acid washed to clear them.

Never use any showers, other than your own home, without shower shoes...

OBS

Yup. that's definitely a factor that should be taken into custody.
Commercial gyms are also noisy and they blast music that one of the staff likes. It makes it really hard to concentrate when trying to get that last most painful rep. ( I used to wear earplugs )
Having to wait in line to use equipment is also a pain in the ass and makes it impossible to circuit train without rest between exercises.
If you want to utilize the pre-exhaustion method at a gym instead of being able to quickly move to another machine may not be feasible because someone may have started on the equipment you setup to move to ruining the method.
Sometimes too equipment you want to use for pre-exhaust is too far away from the first exercise machine in the routine.
The first gym I went to had their leg extension machine and their leg press upstairs but the squat rack was in the basement.
We used to try to use the routine that Arthur had Sergio use for legs , one set of leg extensions rush to leg press and last rush to the squat rack for a set of squats.
After we had done the first sets on the leg extension and the leg press we used to literally run downstairs as fast as our pumped thighs would let us.
In 1979 I finally found a Nautilus gym and they had everything set up for pre-exhaust.
They had the Nautlis leg machine that had the leg extension and the leg press on the same machine and you could literally roll off of it when you finished right into the Nautilus Duo Squat.
Talk about a pump ! I would roll off of the Duo Squat onto the floor and lay there about 5 minutes before I could stand then I would limp over to the Nautilus pullover that had a pull down machine attached so yeah could immediately do pulldowns after finishing the pullover then I would quickly move to the Nautilus behind the neck pulldown and that was it for lats.
They also had every other double machine Nautilus made so pre-exhaust was easy to do equipment wise.

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HeavyHitter32

I've been training at home since 2004 (was training in various gyms from 1990-2003). I do miss the gym environment at times (mirrors, etc.) but would never trade it for the convenience and huge time I save training at home. It's so nice to just walk downstairs into my basement and workout.
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epdavis7

HeavyHitter32 wrote:
I've been training at home since 2004 (was training in various gyms from 1990-2003). I do miss the gym environment at times (mirrors, etc.) but would never trade it for the convenience and huge time I save training at home. It's so nice to just walk downstairs into my basement and workout.


Absolutely. Time factors tremendously into the equation for me. A garage gym is a necessity for my busy life. Otherwise I probably wouldn?t be able to do it.
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oldbutsteady

Bill,

I agree with you, how can you focus on form when you can't use the machine to train or the music is so loud you can't hear yourself talk.

OBS
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