45 minutes long enough to train?

[yeahbuddy289]

I recently joined a new gym and I go on my lunch break with a guy I work with. Now that I have a training partner my workout intensity is higher than it ever has been. Im able to go heavier on lifts, do negatives and all that good stuff. The only problem I can see is being limited to around 45 minutes. Like I said I train with high intensity (been watching a lot of Dorian Yates videos lately lol) but I worry im not in there long enough. Here is my routine let me know if it needs adjusting or if it is insufficient for building size.

Monday: Legs/ calves

Squats- 5 sets
Leg extensions- 4 sets
Calve raises- 4 sets
Donkey calve raises- 4 sets

-My legs are already decent so I work them enough to maintain.. my calves are horrible so I put the most emphasis and intensity into them

Tuesday: Back/Bi's

Pull ups- two sets to warm up
Pull downs with v-bar- 1 set 10-12, 1 heavy working set 6-8 then drop set
Seated rows with straight bar- 1 set 10-12, 1 working set 6-8 then drop set
"Yates style" Deadlifts- 3 sets
Dumbbell pull overs- 3 sets
Straight bar curls- 1 warm up set, 2 drops sets
Dumbbell Preacher curls- 3 sets with forced reps

Wednesday: Chest/tri's

Barbell flat bench- 3 sets 3-8 reps with negatives
Barbell decline bench- 3 sets 6-8 with negatives
Dumbbell incline bench- 1 set 10-12 reps, 2 drop sets
Close grip bench- 4 sets
dumbbell tricep extensions- 4 sets

Thursday: off

Friday: Shoulders/ calves

Seated dumbbell military press- 1 set 10-12, 2 sets 6-8 and going beyond failure w/ spotter
Front dumbbell raises- 1 set 12-15, 2 drop sets 10-12 (drop weight 40% and pump out another 6-8)
Side dumbell raises- same as above
Face pulls (for rear delts)- same as above
Smith machine calve raises- 4 sets
Donkey calve raises- 4 sets
seated calve raises- 3 sets

Weekends off

[Meateater]

Sounds like you have a pretty good program. If it's working no need to change. To answer your question-yes 45 minutes is enough time to train considering your intensity is high which it seems like it is. Keep at it.

[numbere]

I've have some of my best workouts under a 45 minute time constraint. The only downside is there is little time for cardio at the end.

[krugerr]

All my workouts are done around 45 mins. Any longer than that and I know that I haven't bought intensity to the table.

So yea, 45 mins is plenty if, as you say, your goal is HIT.

[davidtheman100]

45 is a very solid amount of time and if you're focusing on you, and having a good mind and muscle connection mixed with short-rest periods i feel that you will make the best progress of your life (especially if bulking) less time in the gym, more sets till true failure, more you will grow...

[yeahbuddy289]

Ok good... intensity has been through the roof and I have been getting pretty sore the next day. Do you usually give yourself time off every few weeks to keep you from getting burnt out?

[Meateater]

Ok good... intensity has been through the roof and I have been getting pretty sore the next day. Do you usually give yourself time off every few weeks to keep you from getting burnt out?

It depends on the individual. Learning to listen to your body is a life-long process. Rest when you feel you need to. That being said, the joints do need some time off from heavy intense training. Your nervous system needs rest as well from time to time so if you are starting to feel "burnt out" then taking a break can do wonders and reboot your motivation.

[enigma10]

So would you guys recommend 45 minutes if i want to lose allot of body fat but maintain muscle or minimize muscle loss ?

[davidtheman100]

So would you guys recommend 45 minutes if i want to lose allot of body fat but maintain muscle or minimize muscle loss ?

Losing alot of bodyfat will be diet dependent but lifting as heavy as you did when you were heavier and not eating in too much of a deficit and noticing fat-loss is a good sign that you're sparing muscle..Trial and error is always the best for everyone as each person is different

[Joco71]

High Intense 45 min workouts will yield good results!

[LEO78]

High Intense 45 min workouts will yield good results!

Agreed, saves time.

[Buff99]

If that's all you got then go hard and make it happen.

[OutThere]

Yeah 45 is good. If you go overboard you just trigger cortisol release which is catobolic and is a sign of inflammation / injury from overdoing it. You can also end up with adrenal fatigue. AAS can mask the symptoms and Deca can mask connective tissue injuries / inflammation. In and out. Sets of 30-60 seconds. Save your energy for gym bunnies after training.

[almostgone]

Some of my lifts are shorter than 45 min. Legs and back tend to run closer to 50-55 min. When I go all out and am completely spent, muscles and CNS trashed, why go longer?

I use a 5 way split/ rotation of body parts a friend shared with me, and it serves me well. Shoulders/traps, back, chest, legs, and arms

[Mitch535]

Some of my lifts are shorter than 45 min. Legs and back tend to run closer to 50-55 min. When I go all out and am completely spent, muscles and CNS trashed, why go longer?

I use a 5 way split/ rotation of body parts a friend shared with me, and it serves me well. Shoulders/traps, back, chest, legs, and arms

I'm doing similar. Chest, back/traps, legs, shoulders, arms. Most workouts take around 45 mins. I'm usually spent at the end of a hard 45 minute workout.

[marcus300]

45mins is plenty if you know what your doing, when you train make it count

[NACH3]

45mins is plenty if you know what your doing, when you train make it count

Doing HIT - I couldn't sustain my high intensity for any more time than 55min - I aim for under 40 and in most cases I avg 43min I'd say! Still learning as always - but imo it's definitely unrivaled by other programs(for shear size and thickness and it's also kept me pretty lean(considering no cardio yet)

Don't hold any reps back...

[jaysath]

That's optional time in the gym. Get in get out. But t depends on your goals, experience and style