I feel like I should be doing more...

[makedah]

Today was back/biceps day. I did lat pulldowns, one-arm rows, bicep curls and back hypers. I didn't do deads this week- I read that I should do this on alternate weeks. (I'd love to hear opinions or to be pointed to threads on this.)

I hit all the exercises on my list and they were tough while I was doing them, but I left the gym today feeling that my workout was too short. I guess it took me about 45 minutes, including warm-up and some stretching and rotator work. There could indeed be holes in my routine, but I wonder if it's just guilt and the initial discomfort of going against social conditioning - the idea that "results" require hours and hours of "working out."

For those of you who switched from higher-volume work or some other form of exercise that required a lot of time, did you feel 'guilty' when you started training for shorter periods of time?

 

[alexsmom]

I'd like to hear some feedback on this also. I feel like sometimes I finish my weights pretty quick and then I feel like I have to do cardio or something just to make it seem like I at least had a decent workout.

 

[Sassy69]

Me too! I just switched to a lower cal diet, less cardio and less training time. Its weird. I feel like if I'm not sore & limping by the time I leave the gym. But because the heavier cal diet & training like a mofo & doing a shit load of cardio just didnt' do anything for me except make my feet sore. So I'll try this and see what happens...

Consider it "Working smarter, not harder"

 

[magdelana]

There is only a certain amount of productive work that can be done in a single workout. Going more then that will only make more catabolism. The workout is to encourage your body to make bigger muscles, right? Work them hard, and then give your body the things it needs to overcompensate for the damage (protein, calories, rest).

Your workout should be short. Very intense and very short. The bb workout should be thought of like a sprint, NOT a marathon. My workouts never go longer then 1 hour, and often only 40 minutes or so. I have a LBM now of 170 pounds from training like this.

4 - 6 worksets for each small muscle group and 6 - 9 worksets for each large muscle group is certainly enough to encourage muscle growth.

Dont feel guilty! More is not always better.

 

[magdelana]

bump

 

[The_Monster]

I agree, do less. Once you get the hang of a more "abbreviated" workout youll be able to use more intensity in the workout.

I do see a flaw in your example workout however... You should incorporate either barbell rows (at about a 70 degree angle) or T-bar rows in. Use the dumbells for more of an ending pump exercise (since theyre hard to do in good form with heavy weight)

I do just over an hour most days, with pretty long rest btween sets... and yes, it was VERY HARD to adjust to shorter workouts!

 

[rez]

Me too! I just switched to a lower cal diet, less cardio and less training time. Its weird. I feel like if I'm not sore & limping by the time I leave the gym. But because the heavier cal diet & training like a mofo & doing a shit load of cardio just didnt' do anything for me except make my feet sore. So I'll try this and see what happens...

Consider it "Working smarter, not harder"

since injurying my back ive had to take it easy...and lowered my cals and carbs (type of carbs at any rate) and I really think its doing good!
I do low-med intensity cardio every morning and after light weight training 20mins cardio.

I feel like im doing nothing, but my clothes fit better, and my diet feels pretty much in control.

Sometimes less is more!??

 

[makedah]

I do see a flaw in your example workout however... You should incorporate either barbell rows (at about a 70 degree angle) or T-bar rows in. Use the dumbells for more of an ending pump exercise (since theyre hard to do in good form with heavy weight)

Thanks for the advice. Oddly enough, I was thinking of bringing back some rows I used to do. I liked them!

Are the barbell rows that you're referring to Yates rows? Here's a depiction of the ones I've done in the past. http://www.stumptuous.com/badrow.html They were actually on my back/biceps routine until last week. In the routine that I modified mine from, it was one-arm rows OR this row in addition to the rest listed above, but since I didn't have a lat pulldown machine, I did both. Once I had access to the machine, I dropped the Yates row. Are you saying it's not redundant to the one-arm row?

Another Web page includes a depiction of the Yates row that looks different from the one above, but it does say that your torso is at a 70-degree angle to the floor. It doesn't look like 70 degrees to me! http://www.angelfire.com/sk2/shapetraining/exercises/back.html#

 

[The_Monster]

Heh heh, that sure doesnt look like 70 degrees to me either! But yep, the Yates row, named for the great Dorian Yates!
I use a reverse grip as it puts the lats in a more mechanically strong position, but I know a lot of people prefer overhand...
They build the lower lats, but also stress the traps, lower back and a load of other muscles. Compound movements. It doesnt get any better!

 

[makedah]

Okay, thanks for the tip, Monster!

Glad to know I wasn't the only one who felt this way, at least initially. I'm reading more about things like American portion sizes and I'm beginning to see how this mainstream "excess is best" idea can be detrimental in lots of ways. I'm done with the guilt!