Is a 2-hour workout the right amount?
A 2-hour workout? 🔉 We have two foundations that serve as starting points when designing a periodization plan: volume and intensity. These two are inversely proportional. If you increase one, the other is inevitably reduced.
📈 But several studies have shown that more intense workouts, when applied, bring us much greater benefits than high-volume workouts.
The problem is that a myth has taken hold that you need to spend at least two hours at the gym training, at least 6 times a week. That’s a complete waste of time and HEALTH!
Workout design
📌 There is no magic amount of time to work out, but generally, 40 to 50 minutes is more than enough to get good results from your workouts. And depending on how YOUR WORKOUT IS DESIGNED, as my coaching clients know well, at times we can have workouts of 20 to 25 minutes without any loss in quality or results.
👉🏻 Except in specific cases where the periodization plan calls for higher-volume workouts, you can work out much faster and more intensely, giving you more free time.
Which exercises should you do in a 2-hour lower-body workout?
First, it’s important to understand that all compound movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Put simply: whenever you use a compound exercise to train your “legs,” you’re also training your butt… and vice versa. There are variations we can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these compound exercises!
And training your LOWER BODY (LB) on consecutive days will NOT bring any benefits! Quite the opposite… Based on my coaching experience and hearing from clients, I believe this poor workout split is the main reason many people don’t achieve their goals.
