How much exercise per week reddit. Growth is protein, not calories.

How much exercise per week reddit So definitely up to 10 hours per week, but I'm a huge proponent of doing yoga throughout the day and working it in as well. 4kg per week, not to mention your TDEE will go down as you lose weight. EDIT: Seems I also forgot one of the most important aspects of this conversation. I can still get a good work out in 45 minutes, with 3x3 on bench in 10 minutes, 5x5 on squats in 15 minutes, and 10x3 on deadlift in 10 minutes, with 2-3 accessory exercise machines for 2-3 sets each taking 5 minute per exercise. A perfect week would be 1 day back, 1 day chest/arms, 1 day legs, 1 day full body like power cleans followed by cardio, 1 day stretching and active recovery. Passive recovery "The effects of physical exercise and cognitive training on memory and neurotrophic factors" by Fiuza-Luces et al. Recovery is so much better Jan 6, 2025 · It's about 1 hour and 20 minutes for me generally. But no, you don't need 1. If you want strength, then 3 sets of ab wheel/hanging leg raises could be sufficient and maybe throw in an exercise for the obliques. However, if you want near-optimal growth, I would say twelve sets per week is more than enough for someone in their first few years of training, the only caveat is these sets need to be somewhere within 0-4 RIR, with best results around 1-2 RIR. But if I were to train 6 days per week. Week 3, use 90% (though bring your reps down to 3 per set). So also between 8-10 hours per week. You probably wanna do 3-4 exercises in a day, and workout 4 days a week. Ends up being about 9-10 hours of exercise per week if you count the prehab. 5 pounds per week is 260 pounds per year. Working out 1 day per week is infinitely better than not working out at all. Zone 1 I'm not breathing heavy, more like a casual stroll. And moderate exercise here means walking at about 3 mph. This is any activity (not just exercise), where your heart beats a bit faster and you breath a bit heavier. Of course big compound exercises can count towards multiple body parts. Benefits increase with more exercise, and there is no upper limit. I'm up to 30mi per week. If you’re intermediate 3-4 exercises work because you need to build different angles. my stretching sessions are pretty intense: they range anywhere from 25-45 minutes per session, 30 seconds-2 minutes per stretch, and i go pretty deep (relative to my own flexibility, of course). But then they don't do 3-4 weightlifting sessions, because that would defeat the purpose of winning an endurance race. Do that on something like a full body 2-3 times a week or an upper/lower 3-4 times a week and you're good. so, the guidelines for adults are a minimum of 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise. You can usually go pretty quick if you know good routes. It’s extra. If I did an exercise class or video or something it would probably be 150-200 calories. Exercise seems to matter more if you have a higher body fat percentage. I get three full body workouts in per week each one taking 80-90 minutes. g. I started in Oct and could barely get in half mile out of breath. Number of workouts per week. This includes 6 hours of Crossfit, plus 2-3 runs per week. 5 hours/week of something (anything) that might count as cardio, or 75 minutes + of "intense" cardio. 2kg per week. It's general as it applies to a mass population but by no means is a perfect number. Probably easier to do 1 leg day per week with 2-3 sets per muscle not to all out failure but rpe 9-10. Though, if you have the time, the best is to do 5 days a week where you do 2 leg days (this optimizes testosterone and HGH production). You can do this 1 - 3 times a week per muscle. On my walks, I average 89 calories per mile, about 21-22:00 /mile pace. And this is 3 sessions per week before you've even touched back, quads, hams etc. I'm 42, and while I'm more bulky than skinny, I still have good muscle tone, abs, etc. I've discovered that I can easily clear 2. 1. Takes about two hours to complete and is mentally draining. Split it however you want as long as youre getting 150 minutes in zone 2. Massive improvement. Lately, I've been adding more exercises after completing the recommended exercises because I feel like my body can take a little more workout. I'm also trying to walk a bit longer, maybe 30-60 minutes, once or twice a week. Bikini competitor and IIRC correctly from the article, she used to lift weights 6 times a week, with 3 additional cardio's per week, and total time was like 6 hours per week. Volume: Total volume, maybe 2-4 hard working sets per muscle group, per week. I wouldn't program 7 cardio days, and 3-4 weightlifting days per week. I enjoying cruising around the city on the quieter streets. I try to pause on each rep and control the eccentrics. Chest 16 to 24 sets per week Back 16 to 24 sets per week Triceps 18 to 25 sets per week Biceps 18 to 25 sets per week (if I count reverse curls into it) Hams 5 sets per week Quads 6 sets per week (Legs are on back burner because I wouldn't survive that much upper body volume with higher leg training volume , but that's temporarily) My plan is to hit every muscle once per week so I hopefully don't lose too much muscle. The other 3 days are all cardio for an hour straight. If you were doing a full body routine, like one of the 5x5s, with three training days per week, you would be getting at least 15 sets of squats. Compared with just two minutes of vigorous activity per week, 15 minutes was associated with an 18% lower risk of death and a 15% lower likelihood of cardiovascular disease, while 12 minutes was associated with a 17% reduced risk of cancer 10-15 miles per week at 3-6 miles per run (2-3 days per week). as another commenter said, diet is a huge part Exercise linked with increased longevity. I make sure to get 60 minutes of exercise per day minimum (this might just be a 30 minute dog walk and 30 minutes yoga on a rest day). Twice per week, I do 200 situps and 60 push-ups right after the run. And a maximum of 20-30 sets per body part is pretty standard from what I've seen, but that's very individual and also depends on the reps and intensity. 30 second rest between sets, complete as many sets to get 50 reps per exercise. 45-90 total reps per week depending on intensity (% of 1rm) over 3 sessions. "How many days per week?" could be as low as 1 or 2, but it depends on how you divide up the work, you could do a little bit 6 days a week I love taking every set to failure and have been making progress for about 1. running. So you actually end the week at 90%. I don't workout 6 days a week, I just do 4-5 (depending on how much work for university there is). 150 minutes per day is a target because 75% of Americans fail to meet that target. i do biceps with back. Over the past year I have played pickleball 5 days a week for an average of 7. This includes lifting (my least favorite, only do because I have to!), hiking/rucking, yoga, and kickboxing. So any exercise is better than no exercise. The medium volume group contained 12 individuals and were assigned 3 sets per exercise per training session. The less days per week you workout, the more intense you want those workouts to be. If you can do more than this, you’re probably not training hard enough. Suddenly something happened in our life and now we have time for only 2 workouts. If you want to actually be healthy, you need both, diet and exercise. Gym, 3 times a week for 2 hours per session 2 hours of committing to the office on a bike, used to be 5 when I went into the office for 5 days a week. I'm currently at 73,8kgs and my goal weight falls at aroing 60-65kgs. Is this realistic or is it too few calories? I have 2 or 3 go to exercises for every muscle group. This stress causes muscle damage and inflammation. That's not actually super helpful is it? Volume is very much an individual thing, even in recommending a range, it's not going to be a narrow one. (2013): This randomized controlled trial found that a 12-week exercise program consisting of moderate-intensity aerobic exercise for 30 to 40 minutes, three times per week, increased hippocampal volume and improved memory You want to hit at least 10 working sets (ideally more) to near failure per muscle group per week. Also keep in mind that you are going to get diminishing returns with training. During that time I usually have 1 night of curling league (2h) and 2 lifting sessions per week, and can fit all my workouts in my life (including sleep and proper recovery). I love doing this. This week I'll probably hit 14-15 hours of training, since I also do 4-5 hours of lifting each week, though I don't measure that by time. But it’s pretty hard to get a workout that intense, 10-20 sets per week is nothing. Let's say you need 20% every week to recover, so you finisht the week with 80% of your recovery tank. According to Peter Attia, an optimal exercise regimen would comprise 3-4 weekly sessions aimed at muscle hypertrophy, another 3-4 sessions per week specifically targeting Zone 2 endurance training to enhance overall metabolic health, and one intensive session within Zone 5 to drive peak performance. If you’re advanced you need 4 or more at about 30+ sets per week. I do anywhere from 5-10 hours of cardio exercise per week, with a vast majority of it being Z2. And that's generally considered a starting point for novices. I cycle to work which is about 30 mins each way, so over a week that's already 5 hours. Volume needs may be double this when taking short rests, but the max muscle growth is still around the same so there's no advantage to doing short rests. The mainstream opinion is that 3x per week is too much, but the latest research has shown that it is best. But it'll be 3 workouts per week more often. Zone 2 I can talk to my friend on the phone pretty easily but takes some effort. It's important to also continue strength training to maintain muscle mass. Are you hitting a muscle 1 time a week and feel you can do more, add a set. Whenever you do challenging exercise, your body is exposed to stress. I would say I'm in pretty good shape. All machines or cables at this point. here’s the thing, though. Start Workout (start clock) When time hits 1:00 - Go Hard for 40 seconds (1:20 rest). 3-6 sets per day, 6-18 sets per week for compound lifts. How much is enough is highly individual. i have a friend at the gym who swears by 3 times per week per body part and another friend who trains each body part once per week. Reply reply wwf87 With gyms re-opening id like to know how with the introduction of weights again, and also compound lifts like squats, OHP etc which will stimulate the abs, how much frequency/time would be required to yield good results? Would 5 minutes x3 a week be ample? Or looking at it from a sets point of view, 3 sets of 30-50 reps 3x per week. The physical activity guidelines stipulate 150-300 minutes/week of moderate-vigorous intensity physical activity (MVPA), or 75 minutes per week of vigorous intensity physical activity (VPA), or an equivalent combination of both. Pre-children I would have been in the gym for about 12 hours a week, powerlifting volume took ages. Anyway, I say that to say this: Run what you can. Isn’t the current health standard something like 150min a week of moderate exercise (you can talk through it but you are panting and sweating a bit) and 90min a week of vigorous exercise (you can’t talk while doing it). How many times you should train abs will depend on your goals. Just relax. Like normally I do 3 or 4 different exercises per muscle group and then 3-4 sets of each exercise normally I'm able to do it 2x a week without over lapping and then 1 day off. 100-105 RPM (bike or elliptical) Rest until 3:00 - Go Hard for 40 Seconds (1:20 rest) 100-105 RPM (bike or elliptical) Rest until 5:00 - Go Harder for 30 Seconds (1:30 rest) 105-110 RPM (bike or elliptical) Rest Until 7 You could maintain with probably like 1 all out set per week per muscle or 2 sets once every two weeks. Unless training 6 days a week on a 3 day split, how is this possible? People usually recommend a minimum of 10 working sets per body part per week assuming normal rep ranges. I had a heart attack in October when I was 10 miles in to a run. I'm gonna do this until the end of February and see how much I can burn off. 5 hours. That can be 12 - 24 weekly sets for a frequency of 2-3 days per week. I have 3 kids: 10year old twins and a 14 year old. With 1. Currently, I'm running about 4-5 days per week, but my runs are super short (less than 1 mile). It’s 1-2g protein per 1lb, much easier math. At peak ultra training I can be running 12-13h per week over 5-6 days. I'm trying to get back to running at least 7x/week, but an old injury makes me nervous to do so, so recently I've been running ~50 miles/week, over the course of 6 days per week. For each exercise, I do 4-6 reps at 50% to reinforce form, then set my weight and do sloooow reps and holds to complete failure, a la Mike Mentzer. Though do keep in mind, doing more than 5 sets per day per muscle group showed lower effectiveness for growth. This is on addition to lifting 2-4 days per week and yoga 1-2 days per week. Not much free time on my hands. Combined with some walking, mainly in Summer and Fall, I averaged 9900 steps a day. For strength maintenance generally about 1-2 sets of an exercise 1-2x per week. Well speaking from a heart health side not weight loss per se, we should be doing 20-30 minutes of cardio a day at least 5 days a week. Doggie daycare one day per week (currently on a break from daycare). 4444 . 41 year old dad of a 5 year old and 6 month old. Was definitely silly. Benjamin Levine I've just started getting active again this year. 114 votes, 136 comments. But you'd have to be in the gym 20 hours a week. 15 lbs down. Anything more than that is “extra”, though I do believe in getting your 10 000 steps in daily. I'm still very much a work in progress. And I consistently do 2 days a week. If you do an upper day twice per week, then you'll be doing (for example) 5 working sets bench, 5 working sets SP, 5 working sets dips, 5 working sets rows, 5 working sets lat pulldowns, plus whatever accessories you want to toss in there. 5 to 3 hours a day of exercise. I have said it before in other threads, and I will say it again, cardio workouts in the fat burning zone (along with watching what you eat) will help. Each time you go out, try to go a little further. You need to be in a surplus over your tdee to grow. 6 challenging sets per week is a minuscule amount of training volume. You are doing 16 sets per week but minimum is 20. Sep 26, 2024 · Cut my volume down from 15-60 weekly sets per muscle across the years at 6 days a week, to 4-10 weekly sets per muscle at 4 days a week. Integrating cardio into your training schedule can be done by adding it in after weight training sessions or on alternate days, and gradually increasing duration and 28 votes, 93 comments. We would like to show you a description here but the site won’t allow us. With 4 exercises that went from 3 up to 5 sets in the last week of the meso. On days where I am lifting, I'll go to the gym before work and then go for a 5k walk in the evening. Fetch in the backyard (10 minute sessions) maybe 6-8 sessions Exercise leads to muscle damage. I really want to get to 65 by new years, but that'd mean losing 1kg per week. 10-20 sets is a pretty big difference in volume if you do the math, especially once you factor in reps per set, not to mention techniques such as drop sets and others like it. I do 1-2 doubles a week, and Saturdays are typically 2-3 hours of exercise (all or nearly all Z2). Since you're getting 20+ sets for your back per week, I'm sure that's enough volume for growth. For instance 3 times a week you would be doing 6 sets per day. I do 3-5K runs in the morning with the dog in the park daily and HIIT Sun-Th on weekday nights after dinner. 5 hours) of heart-pumping physical activity per week? If not, you’re not alone. It relaxes me and gives me a chance to listen to podcasts. I am used to cycling about 4 hours per week for exercise. You do jog so a deficit of 2700 can be obtained but even then you'd be losing somewhere around 2. i get my back exercises done then do 1-2 bicep isolations. 3 non-consecutive days per week is still the preferred route for natural beginners who work out at the gym. That’s when it’s slightly more than moderate exertion. Despite legends like Mentzer winning Mr. Just 30 minutes of nice sweaty exercise will get you a good calorie burn and release those much vaunted endorphins that give you that exercise high. I've also been trying to get in a 10-15 mile bike ride once a week which takes me about 60-90 minutes. I can hit my Shoulders, Biceps and Triceps only 2 times a week, they feel sore from all other workouts anyway. But I did make good progress during this time. Last week I taught 13 classes, this week 12. I'll also try to stretch about 2x per week. Mainly jogging, walking home from MRT instead of taking LRT, doing sets of girl push ups and Jan 19, 2024 · Are you fitting in at least 150 minutes (2. Now train quite low volume. Then I move on to the next exercise. 8 to 10 exercises. It means hurting your shoulder while doing a back exercise, even though you are resting your push muscles 2-3 days before doing them again. to see more results, you may want to increase the amount or intensity of your physical activity. Reply reply r0k0v. BUT, the 16 sets per muscle group per workout part goes against a good number of studies (or it seems like that at first glance). But they discuss a professional cyclist who spends probably 4-5 hours per day in zone 2. At least 2 per week. Starting to add in more speed work as I’m hoping to go sub 1:50 or at least sub 1:55 in a spring half. I usually keep my heart rate average at 75-80% of max. Technically it would be because you’re getting five minutes more running per week besides they’re not saying that you only do small exercises every day it’s just that you do at least a small exercise per day go ahead and do your 30 minute runs a couple of times a week but get out every single day and do at least five minutes Research shows it doesn’t matter how you break up the 150 minutes. 5 miles every day on the week on my walking pad and it's usually only about an hour and 40 mins a day. Between 15-20 miles per week and 3-5 days. Example, for a chest/triceps day: Up until it gets warm in Chicago, I bike about 60 miles per week. After getting Bret as her trainer, she went onto total body training 3x a week, spending a total of 3 hours a week in the gym. Page 139 of the encyclopedia Reply reply 10 votes, 16 comments. 3 sets per day, 6-9 sets per week for isolation lifts. Then a 10-15 minute circuit with many different exercises would be good. Highly suggest it! If you want a hobby sort of way to get your exercise in per week. Be careful using exercise to lose weight. I'm struggling with cardio. Maybe increase 10% per week. I try to fail between 5-12 reps. I’m 40. Maybe I’ll push it to 20 miles per week average next year. So, I'm doing 1 Upper and 1 Lower workout every week. (60 reps per exercise per week). What would you consider someone that lifts 5 times a week for an hour, practices BJJ 6 times a week for 1-1. Walking for me is about 110 steps a minute at about 3. About 12 hours per week. PR is 1:56 and haunting me LOL I do about 6-10 straight sets per muscle right now, but I'm also doing intensity techniques like myo reps and drop sets on the last set of every exercise, so I don't know how you want to calculate that in terms of volume. I also have been doing some gravel the last few years. The most generic “evidence-based” advice is 10-20 weekly sets per muscle group. Individual genetic variation Outside of my dedicated exercise, I sit on my butt at work all day. Experiment and se if your measurements go down. You do 16 sets: Aim to 20-30 sets per week on lagging body part WHILE reducing other body parts. 11 full body workouts per week. The American Heart association suggests you do 20 minutes of cardio per day 3 times per week to help maintain a healthy heart. From my experience, anecdotal only, 2 times per week is good for most people, unless you do super high volume (12+ sets per body part) Lol during my crazy phase of more is better RP style training maybe 5 years ago or so. Right now I’m running about 50mpw in 6 days, and hiking or power yoga on my “off” day. I started couple years ago with 6 days a week doing PPL split, then I switched to fullbody 3 days a week and lastly fullbody 2 times a week. Split across THREE push sessions this is ~25 hard sets a session. This -15-25 total sets per week, per muscle -2-4 times a week, frequency wise. You've got 4 exercise days out of 9 days total. Olympia on 2x per week 40 min workouts. Aim for at least 150 minutes of moderate intensity cardio per week, spread out over several sessions. - 2-3 times a week per muscle group - From 10+ hard Sets to 20 Sets per WEEK for Major Muscle Groups and 7+ and to 14 Sets per Week for Minor Muscle Group - Listen to your body for Soreness, Tirdness or Injury 5 sets of 10 reps each, per exercise. For aesthetics, you'll probably want to train them between 9-18 sets a week. This is essentially the Fighter template from Tactical Barbell. Week 2, use 80%. So about 5-7 minutes per exercise. So when you are doing a different volume each week how would you even adapt? Isn't it better to do a fixed amount of reps per exercise per muscle. You don't want to exhaust yourself. The general consensus for volume in training is 10-20 sets per week, per muscle group. So 7-8 miles a day except for a longer run of 10-15 miles on the weekend. Just depends where you are, your schedule, your recovery And if you're doing that 5 times a week, you're massively overdoing it. Comes out to about 60 minutes of exercise per day, just for me to be considered 'lightly active'. Your tank also refills, but just 10% per week. I am extremely out of shape and only expected to walk like20 mins each day. If that phrase sounds a little familiar it's because almost every single exercise infomercial you've ever seen has probably stated that you can Dance, wobble, rock, roll, shake, or step your way to a healthier leaner new body with just 20 minutes a day 3 times per week. arm or calf work) per session. The part of the 32 sets per muscle group per week I can see and it doesn't contradict the literature, so far so good. Tl;dr: 9-10 hours per week of focused exercise (I don't include my normal daily walks and stuff in that total) and then several hours of outdoor activity on the weekend. So I wouldn't stop. No, you don't need to exercise until you're ready to pass out. 4/9=. 4444*7=3. Rep ranges are 8-20. My goal is muscle gain so for each muscle group I'll do 4-6 exercises and 3-5 sets per exercise. i think starting with 30 minutes per day is a great way to build the habit. 5 mph. Well one way to look at it is that, for me at least, 10 mins of swimming = ~400 yds = ~100 calories. 4. Maybe do a period of more strength work, too. If you need to take a deload that means your programming is bad, from selection to sets. If you are finding the schedule difficult, I'd reduce the number of days. Can only handle it for about 8 weeks and then I usually move back to a strength routine. In fact, the body becomes stronger and more resilient because of this process [42] [50] [63] [64]. The other popular options are Rest-Upper-Lower-Rest-Upper-Lower-Rest and Rest-Push-Pull-Legs-Push-Pull-Legs (more days a week, but less time each day). And there's a bunch of reasons why it's such a large range too. Other research has shown that frequency is better than overall volume (2 sets, 5 days a week may be better than 3 sets, 3 days a week). true. Running burns more calories per minute, and walking takes 2-3x more time, but it's relatively equal per mile. The low volume group contained 11 individuals and were assigned 1 set per exercise per training session. Start with 2 sets at 2x per week and see if you can maintain with that. 3 sets of one legged squats, 10 reps per set 3 sets of dumbbell curls, 10 reps per set 3 sets of levitation crunches, 12 reps per set 3 sets of bicycle crunches, 30 reps per set 3 sets of that exercise you do with dumbbells to target the muscle connecting your shoulders and neck, 15 reps per set It recommends 5-6 exercises per Push/Pull day. I also exercise about 5 times per week (weight lifting). Curious to know, please say your age and roughly how many hours per week of exercise you do So you see, even if you do water fast for 7 days, you will lose only 2. You could be, its hard to say because it can be very individual. For maintenance, I do cardio once per week. To be abstract, training one day a week might have 100 units of added performance. On a bulk, I do no cardio. The correct volume for biceps & triceps, each, is probably 5-20 sets per week done over 1-3 sessions per week. Do delts FIRST. That said 20-25 sets per week. There's usually one long run in there (11-15ish miles), 1-2 workouts (intervals, hills, tempos, track stuff, whatever), easy runs, and sometimes 1 race (usually in the I lift three days a week: Monday, Wednesday, and Friday. You may be able to set some kind of PR every week, but that includes things like setting rep PRs in multiple rep ranges or on other exercises, not just beating your flat bench 5RM over and over. Last week was my best week so far for exercise, I did a total of 8. A couple minutes of moderate exertion to high exertion exercise per week is recommended for good heart heath. 33F, daily exerciser, feel great. Ideally you should be training with a goal in mind, right? Developing strength, muscle, endurance, cardio, the goal you choose is up to you. From my experience less than 30 reps per exercise is too little volume per workout per muscle to produce hypertrophy. I did halfs just for fun and lifted 2-3 times a week, did a short run 2-3 miles sometimes (once a week at best) and then a long run 6-9 miles once a week, and still saw some ok PRs on my half time, but it wasn't a competitive time by any means since lifting was my priority and what I enjoyed more. Endurance athletes do cardio 6 days a week, sure (with one active rest day), and they do hours of it each day. According to My Fitness Pal I'd need to eat 1200 calories per day. 5-6 hours weekly isn’t much, but it’s better than not doing anything. Go up (in terms of sets, weight, etc) then go down. 5-2 hours each session. And 7 hours a week seems like a great amount. Reply reply The "five minutes per month of age" limit guideline is for 2-3 walks per day, especially if those walks entail very much time walking along at a human walking pace or walking on hard surfaces. If your goal is mass gain you need volume mate. Then drop 5 lbs and continue again to failure. Frequency: I think the frequency per muscle group could be as low as once a week, but twice a week would be more of a sure thing. Many more hard sets per session and I think you're teaching junk volume territory. People can workout 7 days per week, but need to be careful with intensity then. Retest your 1 rep max for each exercise every 6-12 weeks. 5 hours, and runs 2 miles 3 days a week? Otherwise just an office job with the typical chores done daily that you listed. I do at least 420 minutes per week / 1hr per day. If progressive overload is occurring then by definition it is "enough" since you are progressing. While these things may sound dramatic, it is normal. Occasional leash walking but it's more for socialization with her, it's pretty much useless as a form of exercise. Week 1, use 70% of your 1 rep max for each exercise. it frustrates me with how much fitness I have lost, but I'll get back to where I was. As for your title, optimal volume for all muscles is the same 10~20 sets per week, with each set going within 2 reps of failure is the typical recommendation. In the beginning 5 or 6 exercises for as little as 1 or 2 working sets is absolutely fine. My question is, should I be focusing on the core 5-6 workouts and pushing myself to the limit on those, or is adding 3-4 more exercises after those Last year, I as running 35-40 miles per week. According to my garmin, in the last month I've averaged 7 hours or 420 minutes per week. You can certainly have your puppy out longer than that as long as most of the walk is self-directed by the puppy, meaning she is exploring, sniffing Just want to clarify that that's really only 3 times a week (3. So for some people minimalist routine 2x per week is perfect plan and for others a routine like hybrid routine 2. 231 votes, 70 comments. Sometimes 2 - 3 hours of canoeing when the weather's nice. On the rare weeks it's a 70 hour week then yeah, struggling to fit much in but that's not the norm. I’m basebuilding @20-25 miles per week since the summer after a few years of being inconsistent in training. I like 2 a days. for 1 of my workouts when i do squats, i do leg extensions too - so it doubles quad volume for that day (1 out of 3 days). Like others said, start cutting portions and maybe skip a meal. The goal is to take each set to failure. Your recovery tank is full at 100%. Exercise definitely will help you burn off more calories but it’s icing on the cake. Running at 6 mph you’d only need 75 minutes per week for the same benefit. Roughly an hour of resistance training in the afternoon 5-6 days per week. So, 2 sets, 5 times a week, or 3 sets, 3 times per week. This is generally true for muscles with higher density of androgen receptors (ie delts and traps). I started seeing proper results in the lateral delts when I trained them 3x a week All the 3 groups did 3 full body workouts a week on non consecutive days and did the same exercises. At home I've found work/life boundaries much harder (and we've been very busy all year) so the 60-70 hour weeks have been far more frequent and carving out an hour to go run just hasn't happened anywhere near as much. Like walking or something, vs. Go higher on acessories, even 20 reps may make sense -Don't go forever, cycle things. Arnold recommends 20 sets per muscle group for advanced lifters and 12 sets for beginners with 4 sets per exercise. Jeff Nippard on YouTube suggests that the optimal range for hypertrophy is between 10 to 20 sets per week per muscle group. I lift 4 days a week (60-90 min per session) and do the elliptical 4-6 days a week for 30 min. Very few people can sustain that rate of progress for very long. I started with 3-4 sets per exercise doing 2 or 3 exercises per session (about an hour) but that quickly became too much as I started going past failure (always 5+ min rest between sets), so I cut back until now… I aim to workout at least 30 mins 6 days a week with at least 15mins of workout being in a heart rate over 120bpm. Is there a point of diminishing returns when it comes to the amount of time spent in zone 2 per training session (or total per week)? In episode 201 with Inigo San Millan, PA mentions that a good amount to see results is 4 sessions per week for 45 minutes each. To really see benefits, I recommend 45 minutes to 1. The muscles and heart say "lets do this", but my knees say "no, f**k you". The level of exertian you are describing sounds perfect. Mostly I do 5 miles 4x/week, my easy pace is around 9:40. I lift weights 3 times per week and run 5k three times a week. I've just recently started back up, and am doing about 5-10 miles per week. If someone works out 2-3 days per week, I recommend full body workouts with rest days in between. Basically, when you start a training cycle you have a given capacity for recovery. My first workout/usually run is roughly 530am and I’m home by 7am- just as everyone starts to walk up and about 25 minutes before the oldest goes to school. 5 years doing that. I'm M/265 Lbs and 175CM tall. Growth is protein, not calories. 30-45 minutes of cycling or running cardio in the morning 5-6 days per week. Each muscle group gets 10-20 sets per week. Yes, you'll get a 4th workout in some weeks. Each exercise based on 10 rep max. for back i count horizontal and vertical pulling separately. Just remember that weight loss is from a calorific deficient while exercise is for health. 28 votes, 72 comments. See what volume you can recover from for the next time you hit that muscle and adjust. Lats, pecs, shoulders, biceps, triceps, forearms, core, quads, hamstrings/glutes, etc , would be 100-200 sets total per week. This allows for a balance between building strength, endurance, and muscle hypertrophy. Trained back 2 times per week. That would be counter-productive. I know this is a loaded question with a lot of variables, but generally would you guys consider 10-15 hours per week (2-3 hours a day) of exercise a “waste” of time for the average person? This does not include commute to the gym, packing gym bag, etc. I made more gains with fullbody workouts compared to PPL. But 50 is going to be better than 20, realistically, the max you can do and still recover is optimal in terms of muscle growth per week. Granted, I'm a much smaller person with a much lower caloric requirement for growth, but there are times when I'll go all the way up to 3000 calories when I'm trying to fill out the 148 weight class. Especially if that weight is mostly fat. Some folks use dumbbells at home for one or more days to save on commute time. Some treadmill games when it's extremely cold. I lost 8 pounds this month by cycling 10 hours per week and I didn't change my diet, I'm fat as shit. Currently doing PPL split 3 days a week 1. About 15-20 minutes of prehab/activation/power yoga before each run. Start with rides 3-4 days apart. The risk of injury is much much higher if you don't let your body rest. However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. TL;DR: lift 2x+ per week to meet strength guidelines, do 2. I’ve averaged 13 miles per week so far this year and I’m happy with that. I'd probably be doing legs 2-3 times a week depending on how my recovery is doing. The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. I like to use empty boxes and packing paper/cardboard from packages to make my own puzzles. If you can water fast until the end of August, you can lose upto 2 kg a week. 10-20 sets per week is a general rule. Twice per day on weekdays and once per day on weekends. usually hammer curls, then if i want to do… The delts recover faster than most muscle groups and can handle more days per week of training. Overall weekly volume at this point can be as low as 6 sets per muscle per week. On average, muscle growth tends to be best around 6-8 hard sets per muscle group per training session when taking long rests. Currently I’m running 351, 4 days a week. Currently 3-4 hours per week. -Mostly between 6 (mostly 8) and 12 reps. Put this up thread, but on my runs, I average 90 calories per mile, about 8:35/mile pace. That's when I'm in PPL bro mode. Then repeat for another three weeks. I average about 600-650 minutes per week. Only about one in five adults and teens get enough exercise to maintain good health. My exercise includes weightlifting 4 times a week for an hour and a half each session, plus 15 minutes if HIIT 3-4 times a week. 5-3. for me, i can workout each bodypart twice per week and get good results. I try to do some strength training 2-3 times per week, with the intensity depending on how I'm feeling. 11 times per week). Research suggests 10-20 hard sets per week per muscle group is the range to shoot for if you’re unsure. So you could feasibly get away with one major compound per group, total volume 15-20 sets a week. Just depends how I’m feeling and what I want to do. Ok this is just strange. If you're anything short of an advanced lifter, you likely don't need to be doing that much volume on your leg days to make meaningful progress as the volume you're describing is way more than is strictly necessary (assuming you're doing 2 leg days, 3-5 sets per exercise and 4-5 lower body exercises per workout) as there's significant marginal This is my normal protocol its the only way I can stay over 190 and get down below 160ish. But was doing 6 days per week PPL. That Tawna's a whatever Ms. 0 is better. My suggestion would be to split your training. Example: we've got 3 workouts per week, on each of them we do 4 sets of push ups (12 sets of push ups per week in total). If you can, you can try to drop down to 2 sets 1x per week or 1 set at 2x per week and then go even less if you can. As for what weight you use, you could cycle. I teach and practice alongside my students the majority of the time. If you want to get bigger/stronger, you should probably pick one leg exercise, one push exercise, one pull exercise and a couple of others (e. If you just want bigger abs, then anything could work as long as your volume (sets x reps x intensity x days per week trained) is sufficient. 5 years of training and if you specifically want to bring out the back then it would make sense to toy with the upper range of the recommendations. Tricks/fitpaws conditioning work 4+ days per week. I like to do roughly 85% in zone 2 - zone 3, 13% in zone 4, 2% in zone 5. Are you hitting it 3 times and it is too much, lower weight or sets. For me pickleball averages about 50-60 steps a minute. It doesn’t matter how long each stretching session is; less than 1 minute stretching per muscle per session was as effective as more than 2 minutes of stretching per muscle per session 5-7 stretching sessions per week resulted in better ROM improvements than only 2-3 stretching sessions per week 1 hr walk 6 to 7 days per week, and either a 20 min inlcine treadmill walk or 20 min exercise bike session about 4 days per week Reply reply JBean85 Evidence shows that you expend a lot more calories during exercise if you weigh more than less. An intense two-year exercise regimen, consisting of 5-6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds, according to sports cardiologist Dr. The trick is exercise selection, train a muscle group 4-5 days again (in this case twice) and only 1-3 sets per exercises, only 3-5 exercises per day. Top end MAV for chest (19 sets), front delts (12), side delts (24), triceps (19) gives 74 total weekly sets. Plus an hour of korfball, a 5 - 7km walk a few times a week then a longer 12 - 15km walk most weekends. PPLPP with different exercises in the pull/push days. 5 hours 3-4 days per week continuous in zone 2-3 to build a strong cardio base. Once it gets warm(55+) I bike about 100 miles per week, though sometimes a lot more. 5-8 hours per week. tezw krasai rvfnvi rrn mwxn wrjz ekpjqr ojhs hsoderr dxf zmcbw dfufn yjwx adzy jzhbnn