This can be a great confidence boost and also helps to stave off negative health ailments such as heart disease, obesity, and even depression. Most workouts for enhanced bodybuilders involve working each muscle group once per week. As Jones often said, "You can train hard or you can train long, but you can't do both." Most professional bodybuilders workout 7 days a week. This is beneficial to a bodybuilder whose workouts require them to complete three to six sets of six to 12 repetitions of every exercise assigned. © 2019 www.azcentral.com. Check out this interview video where he explains this answer in more detail. When deciding a workout plan, you’ll also probably ask “how long do bodybuilders workout for?” in the interest of trying to emulate some of the most successful people on the planet when it comes to muscle gains. For example, on Mondays and Thursdays, they may focus on chest and shoulders. Six Workouts per Week Schedule. This is called progressive overload and it’s an important part of bodybuilding to get bigger. 12-Week Periodized Strength Training & Aerobics Program, How to Do Upper Body Workouts on Consecutive Days, Privacy Notice/Your California Privacy Rights, Matt Siaperas, personal trainer and former bodybuilder; Hardbodies Gym; Pocatello, Idaho. When you set goals you should set them against yourself. In conclusion, an important distinction to make here is that you can workout as much as a bodybuilder without much adverse effect but you probably won’t see the same level of gains as them if you don’t have the right set of circumstances. You'll have to commit to a workout schedule that might seem grueling to you at first. She began working in the fitness industry in 1987, and her experience includes editing and publishing a workout manual. Those lifting six days per week will focus on just two muscle groups during each workout. Before explaining why, let me provide a direct answer to the original question— bodybuilders workout very often for long amounts of time. The bodybuilding road isn’t for everyone but it can be very rewarding as it requires a high-degree of discipline which can be applied to many other facets of life. Please share it with friends and family with our easy-share social media buttons below. For a four-day split you can divide your leg exercises to give you two leg days and two upper-body days. 30 minutes? How long should your weight training workouts last if you want to build muscle? How Long Should a Full Body Workout Last? (In his books, Arnold Schwarzenegger said he … explaining some of the best foods to get bigger and stronger with, written a counter-article to get shredded with, Home Gym In Apartment: Essential Setup Guide, How To Go To The Gym Alone: 5 Motivational Tips, Here Are The Best Exercises To Prevent RSI, Can You Use A Fitness Tracker Without A Phone? Bodybuilders who have been working at building and shaping their muscles work out about six times a week. You can also bookmark our domain https://gentlemengains.com for regular weekly fitness info. Cardio exercise is always beneficial for your heart, but excessive cardio workouts during a time when you're trying to gain size will work against you and burn off some of the size you're trying to gain. As a 6′, 170-lb teenager, Lawrence Ballenger wasn’t quite looking to take the bodybuilding world by storm, but the winds of change began to blow hard once he started researching what actually needed to be done to become a bodybuilder. Experienced Bodybuilders. Performing two to three sets of eight to 12 reps while lifting 70 to 85 percent of the maximum weight you can lift with a 30-second rest between sets is a typical formula for a beginner's workout. It’s also well documented about some of the negative side effects they can cause. Aim to be better than the previous week and keep adding more weight or repetitions to bolster your gains. All rights reserved. For most people, 45 to 90 minutes is enough to get the job done. How long should a workout last if you want to build muscle? ShapeFit: Bodybuilding Techniques: Sets and Reps Guide for Strength Training Workouts. When your goal is to bulk up, you should lift fairly heavy to encourage hypertrophy -- stressing your muscles to break them down so that they rebuild larger and stronger. An effective split routine for someone just starting the bodybuilding journey is to work out Monday, Wednesday and Friday and take Tuesday, Thursday, Saturday and Sunday off. Jones also preached that muscles require more time to recover than any of the bodybuilding experts at the time understood. Or does it take even longer to build any real muscle? The universe is change; our life is what our thoughts make it. The long answer, as ever, starts with “it depends.” For example, you can work calves and quads one day and hamstrings and glutes on the next leg day. I think there are primarily 3 main reasons that these common, very specific (exactly 30, 45 or 60 minutes usually) workout time length recommendations exist:The first is to stop you from doing a ton of unnecessary and/or counterproductive crap you shouldn’t be doing. You may have heard that you shouldn't train upper- and lower-body muscle groups on the same day. Most bodybuilders eat a ton of foods for bulking and to give them energy whilst working out but may also be using performance enhancers to speed up their gains. Her work has appeared in various print and online publications. Jensen attended Idaho and Boise State Universities. Here is a guide to answering this age-old question, and some tips to maintaining a strong, lean physique for years to come. Let’s take a look at how long a bodybuilder typical works out for and what kind of routine they have. So Why Do People Claim That There IS An “Ideal” Workout Length? An hour? We recommend against using any performance-enhancing drugs as you can still get a great body with proper nutrition and supplements. She has an extended family of pets, including special needs animals. What pro bodybuilders do and what the rest of us should do are sometimes completely different things. Train each muscle group twice a week. Alternatively, you can work out Monday, Tuesday, Thursday and Friday, taking Wednesday, Saturday and Sunday as rest days. If you’re dedicating each day to different body parts then it gives your other muscles enough time to rest and recover from the previous training sessions. A maximum of 20 minutes on the stair stepper or stationary bike just two or three times a week should be a sufficient workout for heart health purposes without jeopardizing your mass. Let’s take a look at how long a bodybuilder typical works out for and what kind of routine they have. I agree I used to do what lee priest does 6 days a week, cardio 1 hour in the morning 1 1/2 hour workout and same at night. That’s the short answer. For a beginner on a three-day split, the common muscle group combinations are chest, shoulders and triceps on the first day, legs on the middle day and back and biceps on the third day. Once you’re fit enough, most people should be able to complete at least an hour to an hour and a half in the gym. Some might choose to work out six days in a row and take the seventh day as a rest day, while others do a three-day split, working out three days, taking a rest day, working out three more and taking another rest day before starting over. He started researching the difference between a bodybuilder workout and a regular workout. You should also remember that most professional bodybuilders have a chef or someone who makes their meals year-round. 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