30 to 45 minutes
Each workout should last approximately 30 to 45 minutes
If your workouts are lasting more than 45 minutes, something is wrong. In fact, they should be much closer to 30 minutes than 45 minutes.
Now I understand there are situations at certain gyms – crowds – that make this a tough proposition, but it’s very important that your workout is completed in this duration of time. If that means finding another gym to train at then start looking. If you are training with more than one workout partner and this extra man is stretching your workout then you need to make adjustments – lose the third wheel.
Max – O • T (maks’ ô’ tê)
1: maximum overload training 2: the act of building maximum muscle in minimum time 3: the ultimate muscle-building, fat burning, strength developing, power increasing approach to weight training ever conceived – adj. to pack on lean muscle – syn. intensity
This imposed time limit fits neatly into Max-OT’s fundamental principle – Intensity. Max-OT defines intensity as: “Maximum muscle overload in the minimum amount of time.”
The 30 to 45-minute workout offers the following benefits:
- It’s much more feasible to maintain maximum mental and physical intensity for 30 to 45 minutes than for 90 minutes. In fact, after 30 minutes mental focus and intensity start to decline rapidly.
- Training for 30 to 45 minutes maximizes hormonal spikes related to high-intensity training. Max-OT training maximizes key hormonal output based on intensity and duration.
- Training for 30 to 45 minutes optimizes the “anabolic-window” high-intensity training provides. Going beyond the 45-minute threshold places you outside the optimum hormonal response time.
- Training beyond 45 minutes increases the risk of over-training and increases catabolic hormone secretion. As you drift outside the “anabolic-window,” you enter a detrimental “catabolic” phase. Training beyond 45 minutes decreases anabolic activity.
So as you can see, there are physiological advantages to keeping your workout in the 30 to 45-minute range. And there are definite physiological disadvantages to training beyond 45 minutes.
Max-OT is all about efficiency. You’ll see the word efficiency used many times throughout this course.