What's Most Optimal: 30-minute or 2-hour Long Workouts

You may wonder if 30 minutes versus 2 hours of a workout is more or less effective. If you're an athlete that prepares for in-season games, tournaments, matches, etc. with full day training, then this doesn't involve you.

I'm talking to the people that work the typical 9-5 desk jobs, the ones that love doing other activities outside the gym, the ones that live a unique and different life; yes, you.

With this week's newsletter, I will be guiding you to perform workouts to its full advantage under an hour or less (sorry not sorry to the ones that love to be in the gym for 2 hours+).

Why Less Volume can Provide You with GREAT RESULTS

First off, what does volume even mean? Well in the context of training, volume is a measure of the amount of work done. To put it in the simplest way, the more volume om a workout (sets x reps = volume) usually leans towards the higher amount of volume you are performing total and vice versa.

"So can training in a lower volume program get me the same results as training in a higher volume program?"

YES but it depends!

You have to consider that because you will be performing less sets and reps total, this requires more intention and more effort. This involves performing at that 80-90% of max effort if you are only going to train for a shorter period of time (duration of performing sets and recovery periods altogether).

"Can this be sustained for a long period of time (i.e. 6-12 months)?"

Current research continues to still investigate and understand the benefits of low volume training versus high volume training. In fact, previous studies have shown the reality of training at a relatively higher training effort with high volume may lead to overtraining/burnout. This is not ideal for people who train for the sake of living normal lives (me & you) and not as a pro-athlete (Lebron James).

I believe that the best way to train as for us "everyday people" is to build upon sustainability and structure. Without those, that's where negative effects may take place like being highly prone to injury, loss of motivation, frustration with not reaching results, and potentially, giving up.

"What if you're a beginner in training/getting started with a consistent gym routine?"

I would suggest starting off in a high volume training routine to set the tone and build the habit of training in general for about a minimum 2-3 months and then look into low volume training to save your a$$ some time. If you need that guidance, message me and I can help guide you into being in the gym for less and living life more.

Now that you have a bit of an understanding of the concept of volume

Less is more.

AND more importantly, it's all about the intention of each repetition; each minute, hour, & day that you put the work in; and each workout that you show up for.

You cannot let the same basic excuses like "I'm busy" or "I don't have time" because that's what is setting you apart from your own greatness.

Make good time out of your workout, apply with pressure, and eventually, the results will show.

References:

"A comparison of low volume 'high-intensity-training' and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training"

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993139/