Is 2 hours of training the right amount?
🔉 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 will invariably decrease.
📈 However, 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 training at the gym, at least 6 times a week. This is a pure waste of time and HEALTH!
Designing your workout
📌 There is no magic amount of time to train, but generally, 40 to 50 minutes is more than enough to get good results from your workout. And depending on how YOUR WORKOUT IS DESIGNED, as my coaching clients know very well, sometimes we can have 20- to 25-minute workouts without sacrificing quality or results.
👉🏻 Except in specific cases where the periodization plan requires higher-volume workouts, you can train much faster and more intensely, giving you more free time.
What 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!
Simply put: whenever you use a compound exercise to train your “legs,” you’re training your glutes too… 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 (legs) on consecutive days will NOT bring any benefits! Quite the opposite… Based on my coaching experience and what I’ve heard from clients, I believe this poor workout split is the main reason many people don’t reach their goals.
