Lads, I usually workout for around 3 hours (do whole upper body)

You're over-training. You'll see more muscle growth if you cut down to an hour. Your body has limitations and needs ample time to rest.

File: 1412278662898.png (255KB, 432x426px) Image search: [Google]

255KB, 432x426px

>>41292239
>an hour

I feel like I can't do it all in an hour, though.

I do stronglifts + upper body accessories.

So squats, bench, dl and then hammer curls, dumbbell curls, tricep curls and then the peck-deck.

If I split it all up I won't be hitting my arms as often and I want them to look bigger since I'm still skeleton-y. Or am I being retarded and it'll be enough to hit arms twice a week?

>>41292305
Do 90 minutes, then.

>>41292368
>90 minutes

FUCK how is overtraining even a thing. I like being in the gym for 3 hours, it feels good to lift.

If you go on test does that make your muscles adapt to longer workouts?

>>41292386
you'll start to feel like shit if you're actually overtraining yourself. sounds like you just do nothing for 3 hours

>>41292305
then cut out the accessories. there's a reason beginner strength routines are usually very simple.

>>41292386
You should do some research inot extended training sessions impact on test productionSame as doing cardiovascular I believe

File: 1411834000516.jpg (59KB, 640x473px) Image search: [Google]

59KB, 640x473px

>>41292404
I don't do nothing, I just take like 4-5 minutes between sets. I feel fine as well when I finish. I think I'm just a slower gym goer than most.

>>41292412
>cut them out

Nigger, I've seen what the perfect SS/SL figure looks like, it looks like a fat blob of shit. Accessories are necessary for aesthetics.

>>41292421
I'll check it out.

>>41292446
>I've seen what the perfect SS/SL figure looks like, it looks like a fat blob of shit
Yeah, I'm sure through your extensive research of shitposts on /fit/ you know best
go on, keep wasting hours at the gym. you'll see where it leads you.

File: bitchtits.jpg (371KB, 1228x1600px) Image search: [Google]

371KB, 1228x1600px

>>41292477

>

>>41292446
>Nigger, I've seen what the perfect SS/SL figure looks like, it looks like a fat blob of shit. Accessories are necessary for aesthetics.
So you as a skelington claim to know more about bodybuilding and how training your muscle works than people with actual experience and programs which have been established since years.

Kill yourself. I hope this is a ruse thread.

>>41292477
Mark Rippetoe himself claims this is the "perfect result body" of SS. Fuck that. I understand that it increases your overall strength drastically, but I want aesthetics along with the strength, not to look like this guy.

>>41292517
Never claimed it wasn't effective for strength.

>kill urself lmao

I'm sure you're a nice guy.

File: ss ripp.jpg (135KB, 480x640px) Image search: [Google]

135KB, 480x640px

>>41292536
>>41292536

Forgot the picture.

>4-5 minute rest between sets
>SS makes you fat
>3 hour workouts
what the fuck is this thread

File: b71_PDYe.jpg (105KB, 1228x1065px) Image search: [Google]

105KB, 1228x1065px

g-guys, but it works

>>41292547
How long do you rest then?

>>41292547
>>41292624

The sticky told me that 4-5 minute rests is fine, not sure what this other guy's problem is.

>>41292636 do you want to burn fat? no? then just keep going and do what you do now.

>>41292543
worst thing is this guy looked like a sub-chad before

>>41292709
Kind of.

>>41292446
You will make more gains working hard for 60 minutes than me for 180. Jeff Cavalier, a sports therapist and trainer of top athletes recommends not training much longer than 50 minutes or so. You can either train long or train hard. Not both

File: ! fit formula.jpg (57KB, 500x500px) Image search: [Google]

57KB, 500x500px

>>41292732
I see. The problem is volume promotes muscle hypertrophy, right? That's what takes me a long time to do. I'd really like my arms to look bigger, but going heavy and intense apparently doesn't give the same effect.

Basically, I'm just confused now I guess. I didn't think working out longer was bad.

>>41292676
>take less time resting
>be shit in lifts and stall progression and gains
>b-b-but I'm burning fat m'lord

Just do fucking cardio after your lifts.

>>41292795
>>41292676

Yeah, that's essentially why I take longer rests, so I can do the full set rather than go to failure early.

>>41292761

is this pic scientifically legit? or is it just some broscience or a /fit/izen's idea?

>>41292446
>4-5 min
Literallywhat

>>41292835
From what I've heard on here and read on different sources this seems to be pretty legit.

>>41292193
It's true.
after an hour cortisol kicks in

Optimal workout time is 45 minutes

File: 1488234061473s.jpg (6KB, 250x220px) Image search: [Google]

6KB, 250x220px

>>41292761
>minimum sessions per week

>>41292878

How come roiders or people on test workout for hours, then? Do the drugs enhance their hormonal systems to the point where it doesn't even matter anymore and they just get gains anyway?

>>41292907
Roiders recover much much faster

>>41292972
>tfw think I might be a sensory addict
>tfw am tempted to use test now

>>41292500
4 months for a 230dl lmao

>>41292761
Actually going heavy and intense promotes the most growth but it also requires time under tension. 10-12 reps where you are just barely hitting 12 or so is the optimum way to go with proper form throughout. Go look up some studies on it AthenianX has some good videos as well.

>>41293229
Thanks anon, that's solid advice. Is two bicep and tricep isolation exercises overkill?

>>41293276
No that is probably good depends on who you ask of course.

>>41292239
this is just wrong. he might be overtraining but 1 hour is not a lot of time for many programs

>>41292732
if you do heavy compounds you need more than 50 minutes

>>41292878
im triggered. some very successful programs require 2 hours

>>41292840
i see someone has never lifted heavy before

>>41292500
"Thanks Rippetoe for my gyno, breeding hips, and awful diet".
>>41292446
The rows, OHPs, and BP already got your upper body man, you shouldn't worry about that shit. If anything, rather than doing 2 workouts on one day, make small tweaks to the program that aren't as harmful, per example, i don't like Squatting and DL on the same day so i don't squat and increase DL reps, or i dont really like Rows as a bicep excercise so i add a extra set of curls/supinated grip rows/pull ups.
Feel free to experiment with excercises/workouts, that's how you learn, just stick to rep-set ranges suggested on the program for now (5x5).
Good luck man!