Is strength training more than two hours long

There is really no unified answer to this question. It may be too much for ordinary enthusiasts who squeeze in time for fitness from 9 to 5, but it may be just enough or even not enough for high-level players and competition preparers who train systematically all year round.

Many friends who have just entered the industry are prone to fall into the "time worship" and feel that the longer they practice, the better the effect. In fact, many people's two hours are "water-based time": watching short videos between sets, chatting with friends for a long time, and taking a five-minute break after each set. I met a little girl doing shoulder training in the equipment area last week. Feiniao did 12 reps in one set, and caught up with half an episode of the short play during the break. The three movements lasted two hours. After the exercise, the shoulders were not very warm, and the cervical spine was sore first. This kind of time is a waste of time. It is better to reduce the rest between sets to 1 to 2 minutes and concentrate on practicing for an hour and a half. The stimulating effect is much better than the two hours of grinding.

Of course, this does not mean that all two-hour training is ineffective. A friend I know who does bodybuilding is currently in the preparation period. The formal group on the bare-leg day has 20 groups, not counting the pre-training joint activation, weak muscle strengthening, and the 20 minutes of steady climbing at the end.

There is no need to strictly benchmark the training time of others. Whether it is reasonable or not depends on your own training intensity and body feedback. If you do not catch any fish during the whole process and rest strictly between groups, your mental state will be good after two hours of training, and you will not feel tired the next day. If you feel weak and can't pick up the energy, you can definitely continue; but if you can't slow down for several days after practicing, and are even prone to colds and insomnia, then don't think about it, you must have exceeded your limit. Even if you didn't paddle during the whole process, you still have to cut down for twenty or thirty minutes.

For us ordinary natural trainers who do not take exogenous hormone supplements, usually around 90 minutes of high-intensity training, the testosterone level in the body will begin to drop significantly, and cortisol will rise quickly. Further training will not only reduce the efficiency of muscle gain, but also easily lose muscle and deplete immunity. Therefore, most of the time, there is really no need to cram into a two-hour training time. Don’t be tied up by the “training duration anxiety” online. Effective stimulation is much more important than staying up for time.