High-intensity training (HIIT) is the big trend these days. Blow it out for 15-30 minutes at max intensity and go home. Some books like "The New ME diet" even say that you just have to do 2 workouts per week to stay in shape.
Sounds great, but it's never worked for me. I've definitely done lots of HIIT training for years, from sprints to super-slow lifting, but never really felt it was the solution. This blurb from Charles Poliquin helps to explain why:
"Here’s the bottom line:
Multiple training sessions are great for natural trainers [i.e. not on steroids], as training
volume increases anabolic hormone output. This is one of the problems
with the one-set-to-failure approach of the so-called “high intensity”
proponents. Although these workouts can result in progress for short
periods, especially in overtrained athletes, the inferior hormone
response is one reason I cannot recommend this type of training for long
periods for any bodybuilder or strength athlete."
from Stepping up to Twice-a-day training
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/421/Stepping_Up_to_Twice-a-Day_Training.aspx
In other words, the popular short high intensity workouts (see Drew Baye's site for example) can't produce the same anabolic (i.e. muscle building) hormonal changes as straight, raw volume i.e. time in the gym, on the track, etc.
I've noticed that when I get really in shape it always corresponds to higher levels of time working out, including increasing time by going 2X per day. As in, lift morning, run night etc.
Having said that, super-long marathon lifting sessions not the way to increase time in my experience. A common rule of thumb is that you should be done lifting in 45 minutes or less. If you've got more to do, do it tomorrow or double down and do it later the same day.
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