Many people who workout think that a person needs to spend hours in a gym in order to see progress. For years now, I have preached that’s simply not true. A workout should really be tailored around the amount of time a person has to dedicate, taking into consideration a person’s goals. If you can achieve the results you want in 45 minutes, then why spend 2 hours? I’m certainly not saying that everyone is the same, or that what works for one person will work exactly the same for another, but there is usually some type of norm, or standard that most people will fit into. Then from there, individual characteristics, tendencies and body types need to be taken into consideration.
What got me thinking about this issue was reading a recent article that appeared in Men’s Fitness concerning how many exercises a person should do in a given workout. The magazine states that the number of exercises required will vary greatly according to individual goals and time. However, it goes on to say that workouts that last longer than 60 minutes release hormones into the body that actually chew up muscle and store fat. I assume they are speaking of the weight training portion of a workout plan, and not the cardio part. This applies whether a person is training for fat loss, strength, or even size. The goal should be to work out as efficiently as possible. It goes on to say that big muscle groups like the legs can handle up to eight sets. For example eight sets of squats, or three sets of ham curls, three sets of leg extensions, and a couple sets of calves. Basically up to eight sets total, no matter how you break it down into smaller groups. However, smaller muscle groups like biceps, should be trained with a significantly lower number of sets, like two, they state.
Regardless of whether of not you agree with the exact number of sets mentioned above, I think the point to go home with is that a person doesn’t have to be doing an outrageous number of sets to achieve good definition and strength. Many athletes train with conditioning programs that replicate movements they will need during their actual sport, and so combine two or more muscle groups into each exercise for a much more efficient workout. Non-athletes can do the same thing.
Take a look at your current program and decide if you are one of those people who overdo it. Are you achieving the muscle definition that you desire, or are you possibly just stuck in a rut because somewhere in your past you heard you had to do that in order to get results? You may actually be overworking your muscles to the point that they look flat and lifeless. Don’t be afraid to cut back, doing so may give you the results you seek. Also, just because in the past your body responded well to a particular exercise, doesn’t mean that it always will. As a matter of fact, by staying on a given exercise for too long of a period of time, rather than cycling off it, you may actually lose the benefits of it in the future. Your body may no longer respond to it. And at that point you are simply going through the motions.
Melissa Allen, BS, CPT, CES is a certified personal trainer, corrective exercise specialist and Medifast health coach, is the owner of the Optimum Condition Corrective Exercise & Performance Center, located in El Cajon, in the East County of San Diego. We specialize in customized fitness training and corrective exercise for both recreational athletes and post-rehab clients, as well as guaranteed weight loss programs or your money back. You can schedule a free consultation to help you get started. Please visit her website at OptimumCondition.org.
