Gym workout need not many tames

If you WORKOUT for 1 hour or even more you make a big mistake of all natural athletes. Your active gym workout time should occupy only 30 minutes + 10 minutes of warm-up. Psychologically, it is rather difficult to get used to it and I do understand your apprehension. When you spend more than one hour only to get to your gym it’s rather difficult to start believing in effectiveness of 40-minutes’ gym workouts; especially if everyone around you train for at least one hour. But I am more than sure that among people who train like this only those who use steroids succeed. The rest only try to mimic them hoping to achieve the same result but without any success.

You should remember: unusual ways lead to unusual results. A short active gym workout will give your muscles much stronger growth stimulus than a usual long-term low-intensity one. I can also add that a short training disciplines you because you don’t have time for useless talks and gossip.

The more time you spend in a gym the more energy and efforts you waste. If your gym workout program includes a lot of exercises and sets you will think only about how to complete your training and won’t be able to concentrate on the way you perform each exercise. So, the main rule is ‘the half is more than the whole’! It regards both to the quantity of exercises and sets.

Besides of all said, I need to notice that long-term (more than 40 minutes) workouts weaken your hormonal and nervous systems. This is not important for those who use steroids (that is why they grow due to long-term trainings); but it is absolutely not appropriate for us.

Possibly, it will be difficult for you to train less than 40 minutes due to lots of people in your gym (especially in the morning and evening). In this case, I advise you to change whether the gym or the time of your visits. The essence of each action lies in its efficiency. In our case, the efficiency of each gym workout session varies inversely with its duration. This practical rule had been proven by lots of professional athletes and you shouldn’t doubt it.

Still, at the same time you should not think that such shorter workouts will be ‘easier’ than ‘standard’ hour ones. Just on the contrary: such trainings are not easy… not easy indeed. But our goal of  muscle building is also not an easy one. You’ll have to do a difficult set… than rest for one minute and do the next one. No talks and admiring yourself in the mirror; only hard work and 100% efficiency.

Advantages of 40-minutes’ gym workouts:

• -         High mental concentration on work hard. The longer you workout the more you get tired psychologically and lose your fighter’s ardor. Within one hour you’ll be like a ‘tired fly’ incapable of 100% mental effort to overcome training weights.
• -         High workout intensity (maximum muscle load during minimum time) that appears to be the strongest impulse for after-training growth of strength and muscle mass.
• -         ‘Anabolic window’ – release of hormones responsible for muscle building (growth). Exactly short gym workout open this magic growth window. Long-term trainings, on the contrary, lead to over-training and close it shut due to release of stress catabolic hormones, responsible for destruction of our muscles.

I do hope that I managed to convince you to stick to the rule: 10min of warm-up + 30min of intensive gym workout… Really, it’s a bloody effective rule.

Written by: Dennis Borisoff
© April  2010 www.gymper.com. All rights reserved. Reprint article with link only.