2 hours in the gym?

  • Artesin

    Posts: 482

    Oct 01, 2011 4:07 AM GMT
    Alright so about a month ago I started layne nortons power hypertrophy adaptation workout plan. At first it was hard, especially on legs, due to imbalances, but now I rarely feel too exhausted the following day or even an hour after the workout despite feeling wiped halfway through. Ive been throwing in burn outs and supersets on hypertrophy days but is that just a superficial fix? On power days I will go to failure, and when working out alone it can be terrifying with the idea of bars colliding with my face.

    Granted I do have a little bit of a grip problem that is getting better the more I hit the heavy stuff, but when it comes to moves where gravity is against you, like deadlifts it makes it a bit difficult to really pack on the weight. 90 lbs is fine but for whatever reason 110 is ineffective, not due to my back, but my wrists.

    Lately Ive been spending up to two hours in the gym in an effort to exhaust targeted muscles completely. For instance during leg hypertrophy day every exercise was changed into a superset, primarily adding in 15-25 reps of squats/jump squats, static lunges, wide leg squats, calf raises ect. Anything to get the muscles burning and as I have a quad imbalance they were the focus. The workout was started with 3 sets 6 reps heavy power hack squats. The leg press was followed with sets of painstaking lunges. By the end of it I couldnt do another body weight squat. Then today there was barely any discomfort.

    Should I be concerned or is this normal? Logic would dictate that muscle soreness would be attributed the rebuilding process after theyve been broken down due to a stressful activity. Well, if the burn isnt present the following day what should I think? I'm worried that all those hours are going down the drain.

    Cardio is not involved in my routine at all really. It attributes to too much of a calorie burn. Is this methodology hindering my results by lessening my HGH production and not pushing some muscle definition? Should more compound exercises or HIIT lifts be included to spur on HGH production? If so what could I do thats not already listed here? Granted I dont want to be massive but another 20 lbs or so would be nice.




    Power Hypertrophy Adaptive Training Routine:

    Note: Make sure you warm up thoroughly for all exercises, stretch, and use precaution when using heavy weights.

    Day 1: Upper Body Power Day

    * Pulling Power Movement: Bent over or Pendlay rows
    3 sets of 3-5 reps
    * Assistance Pulling movement: Weighted Pull ups
    2 sets of 6-10 reps
    * Auxiliary Pulling movement: Rack chins
    2 sets of 6-10 reps
    * Pressing Power Movement: Flat dumbbell presses
    3 sets of 3-5 reps
    * Assistance pressing movement: Weighted dips
    2 sets of 6-10 reps
    * Assistance pressing movement: Seated dumbbell shoulder presses
    3 sets of 6-10 reps
    * Auxiliary curling movement: Cambered bar curls
    3 sets of 6-10 reps
    * Auxiliary extension movement: Skull crushers
    3 sets of 6-10 reps

    Day 2: Lower Body Power Day

    * Pressing Power Movement: Squats
    3 sets of 3-5 reps
    * Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps
    * Assistance extension movement: Leg extensions
    2 sets of 6-10 reps
    * Assistance pulling movement: Stiff legged deadlifts
    3 sets of 5-8 reps
    * Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps
    * Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps
    * Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps

    Day 3: Rest
    Day 4: Back and Shoulders Hypertrophy Day

    * Pulling Power Exercise speed work: Bent over or Pendlay rows
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pulling movement: Rack chins
    3 sets of 8-12 reps
    * Hypertrophy pulling movement: Seated cable row
    3 sets of 8-12 reps
    * Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
    2 sets of 12-15 reps
    * Hypertrophy pulling movement: Close grip pulldowns
    2 sets of 15-20 reps
    * Hypertrophy shoulder movement: Seated dumbbell presses
    3 sets of 8-12 reps
    * Hypertrophy shoulder movement: Upright rows
    2 sets of 12-15 reps
    * Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
    3 sets of 12-20 reps

    Day 5: Lower Body Hypertrophy Day

    * Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps
    * Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps
    * Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps
    * Hypertrophy pulling movement: Romanian deadlifts
    3 sets of 8-12 reps
    * Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps
    * Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps
    * Hypertrophy calf movement: Donkey calf raises
    4 sets of 10-15 reps
    * Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps

    Day 6: Chest and Arms Hypertrophy Day

    * Pressing Power Exercise speed work: Flat dumbbell presses
    6 sets of 3 reps with 65-70% of normal 3-5 rep max
    * Hypertrophy pressing movement: Incline dumbbell presses
    3 sets of 8-12 reps
    * Hypertrophy pressing movement: Hammer strength chest press
    3 sets of 12-15 reps
    * Hypertrophy fly movement: Incline cable flyes
    2 sets of 15-20 reps
    * Hypertrophy curling exercise: Cambered bar preacher curls
    3 sets of 8-12 reps
    * Hypertrophy curling exercise: Dumbbell concentration curls
    2 sets of 12-15 reps
    * Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
    2 sets of 15-20 reps
    * Hypertrophy extension exercise: Seated tricep extension with cambered bar
    3 sets of 8-12 reps
    * Hypertrophy extension exercise: Cable pressdowns with rope attachment
    2 sets of 12-15 reps
    * Hypertrophy extension exercise: Cable kickbacks
    2 sets of 15-20 reps
  • Posted by a hidden member.
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    Oct 01, 2011 4:22 AM GMT
    I think you are significantly over-training. One hour should be max per session, maybe a few minutes more, but an hour should be the target. One day rest out of 6 days is not enough. Four days, maybe five per week, is a good target. Your muscles need time to recover, and your plan does not allow sufficient time, in my opinion.
  • Artesin

    Posts: 482

    Oct 01, 2011 4:38 AM GMT
    eh well its 2 days of rest, I just didnt include the 7th. Suppose the 2 hours does include stretching and maybe some waiting.. Ill have to get an accurate timing on my next workout. Strange part is that there arent any symptoms of overtrain and I see guys in there for much longer periods.
  • Posted by a hidden member.
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    Oct 01, 2011 4:55 AM GMT
    You may not notice specific symptoms of overtraining, but your progress could still suffer.
  • Posted by a hidden member.
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    Oct 09, 2011 8:09 AM GMT
    I do up to 2+ hours in the gym but that's with a weight routine for endurance and cardio. Yeasterday's session burnt 1680 calories but today is a rest day. Your body can't sustain the production of growth hormones for that length of time of pushing heavy weights and minimum recovery. As has been said, an hour should be the max -quality over quantity.