3 hours of workout per day

[Konnar]

Okay so I'm about to go through an extremely inactive period of my life, so I'm going to try to make it at least minimally useful by working out a lot.

The plan is 1.5hrs workout in the morning+1.5hrs in the evening, each day alternating between upper body and lower body.

I'm planning to make my workout keeping in mind hypertrophy rep range (3-4 sets of 8-12 for each muscle group).

I'm eating shitloads of eggs, oatmeal, milk and vegs/fruit already.

Have you got any recommendations to improve anything ?

[anfeyd]

So you are doing upper body in the morning and lower body at night? Give more detail on what you are doing.

[VerdinxJon]

I'll suggest you to do lower body during the day if that's when you have most your energy.

[Steve]

Need more rest for muscle groups if you are doing remotely tiring exercise

[Konnar]

Upper :
-pushups with hands placed closest possible to the hips : 3x12
-handstand pushups : I'm playing around with them as I can't do them properly, like 10 total
-12kg db snatch 4x10 each arm (12kg isn't easy for me)
-chinups 8x5

Lower :
-deadlift at ~70% 8x4
-front squat same ~80% 8x2
-back squat same ~50% 8x2 (I have few weights around, going to buy some)
OR
-pistols 8x5 each leg
-calf shrugs like 20x3
-shin shrugs ? when you're against a wall, ~30x3 it's for the ankles.

Actually I wonder how that is going to last me 1.5 hrs.

Edit : whops replies popped as I was typing. So twice a day for the same muscle group is too much, how about if I do one upper body and one lower body session per day ?

[zambri]

dont work out too late at night, it will interrupt your sleeping pattern

[Konnar]

Yes I will avoid working out while sleeping

[Counterfeit Soda]

Why are you doing a bunch of compound exercises for your legs along with a couple isolation exercises, while doing fuck all for your upper body?

[-Envy-]

Yeah, I'd say you need more upper body as well.

[Steve]

Basically Konnar, if you have 3 hours my recommendation is that you do everything there is as fast as you can

[Melf]

Basically, I think you need to rethink the whole story. Rather then saying " hmm I got nothing to do I'll workout 3 hours a day" you should say " hmm i got nothing to do, what do I want to achieve?"- There is the question : what do you want to achieve? Well you talked about weight training, so I guess you want to become stronger and maybe bigger.
Is there anything else you want? Get better at tricking? get a better endurance?

You should set your goals and then make a plan how you're going to achieve them. Training 3 hrs a day won't do anything good if you're doing it wrong and in my opinion, the plan you made, isn't the best option ( it's actually far from being good if you ask me)

I don't want to sound harsh, I'm just trying to help, if you post your goals here we can try and see if we can find a better routine, training twice a day is possible ( you can train a helluva lot if you do it properly/ take care of resting enough etc).

[Konnar]

Why are you doing a bunch of compound exercises for your legs along with a couple isolation exercises, while doing fuck all for your upper body?

Yeah, I'd say you need more upper body as well.

Okay thanks any recommendations ? More pushups ? db swings ? uuurrhh

Basically Konnar, if you have 3 hours my recommendation is that you do everything there is as fast as you can

What do you mean, cram in a ton of total reps/sets to do them quickly while still lasting 3 hours ? BUT THAT IS HARD

There is the question : what do you want to achieve? Well you talked about weight training, so I guess you want to become stronger and maybe bigger.
Is there anything else you want? Get better at tricking? get a better endurance?

I already told you I've no precise goal apart from not wasting time and getting a bit more muss and whatever comes with hard training.

I met some huge guy today he said he trained 3 sessions of 1 hour everyday. Damn his chinups were powerful

[Counterfeit Soda]

Find a goal. The only thing working out for three hours a day for months with no goal will really do, is waste three hours a day for a few months. If you want to put on weight, pick a goal weight, say 25lbs, and work towards that. If you want to get stronger on certain lifts, pick a goal for them, and work towards it. It's hard to progress if you don't have a clear cut goal as to what you're trying to progress towards.

[Konnar]

My goal is to look like him
http://assassaindolphin.files.wordpress.com/8853/01/necromancer.jpg

No, on a serious note. I figured the main reason apart from boredom removal is weight gain, so is working that much going to help ?

[Melf]

If you want to get stronger/bigger/ all this kind of stuff, doing the same exercises everyday isn't the best choice, there are several options though, you could train 4-5 times a week and split up your training ( monday chest/back; tuesday lower body; wednesday rest; thursday shoulders/arms; friday rest; saturday chest back; etc...) or something like this, there are countless options for split training. Or you could do 2-3 whole body workouts a week, with 1-2 days rest in between, which in my opinion is pretty good for beginners/ general strenght training. If boredom is your problem, I'd suggest to do some cardio/ tricking/swimming/other stuff, too.

It's actually pretty late here so I'm not sure if all this makes perfect sense, but you should get an idea.

[Steve]

LIFT WEIGHTS FOR STRENGTH AND HYPERTROPHY, DO CALISTHENICS FOR STRENGTH, AND RUN KONNAR, AND SPLIT IT LIKE A BODY BUILDING ROUTINE, IT WILL BE AWESAM

[rwm]

Do different body areas on alternating days.
If you don't rest your muscles they will always be sore and you will get minimal results, the muscles need to recover in order to get bigger.

[Anonymous]

Muats and sqilk.

[Rahf]

I reckon I'll go with Steve's line on this one. Now that you have a bloody massive amount of time you could just as well split the whole thing or do proper half/whole body workouts three to four days a week. Keeping energy and focus throughout a 3 hour session is bloody impossible, I've tried a couple of times.

Eat like a bear and rest well when not training.

[Konnar]

Okayes thankies.

Anon your post made me lol you get +1 cm to penis

[ButtHash Hero]

I heard that if you work out for more than an hour, your body will eat away at your muscle for energy or something related to that.

[Rahf]

Protein turnover is negative immediately after working out, the stimulation triggers a reaction that pushes the numbers above baseline though, yielding a positive result if you eat and rest well during this time.

The body always eats away at your muscles for energy. Protein synthesis - protein catabolism = balance.