Does a 2-hour workout work?
We have two foundations that serve as a starting point for creating a periodization plan: volume and intensity. These two are inversely proportional. If you increase one, the other is invariably reduced. What’s the problem with 2-hour workouts?
More intense workouts.
But various studies have shown that more intense workouts, with proper technique and cadence, provide us with 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 working out at the gym, at least 6 times a week. That’s a complete waste of time and HEALTH!
There is no magic amount of time to work out
In general, 30 to 40 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—at certain times, we can have 20- to 25-minute workouts without sacrificing quality or results.
Workout periodization
Except in specific cases where periodization requires higher-volume workouts, you can work out much faster and more intensely, giving you more free time.
A 2-hour workout is more than enough
Weight training requires careful planning and adequate intensity to be truly effective. If the session can’t be resumed, the results won’t come. I’ve seen some women make many other mistakes, such as cheating on or restricting their diets.
Cadence (the regularity of movements) is a more important variable than simply increasing the “weight,” since indiscriminately increasing the load can affect range of motion and compromise proper exercise technique. In extreme cases, it can lead to unwanted injuries.
Exercise cadence can be prescribed as 1010, 2020, 3010, etc. The first number refers to the phase moving with the weight, and the second is related to the transition phase from concentric to eccentric.
The third number refers to the phase moving against the weight, and the fourth number is also a transition phase leading back to the first number.
If you think that proper posture doesn’t affect your gains, I have bad news. It has a direct impact! And this is one of the key points to getting results with light weights.
Good posture means quality of life and physical health. This should be taken into account not only when performing daily tasks or in the way we sit, but also when performing exercises during a workout.
All of this will affect your training results and make weight training less effective.
Therefore, always try to train smart and develop an effective diet that meets your goals. There’s no secret to getting good results—just discipline and guidance from professionals!
