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Simple AnwserAssuming a person hired the best Strongfirst trainer and was ready to dedicate themself entirely to strength training. Physical training and healthy food only, no steroids or anything like them. Their goal is to become the strongest person in the world, or become as strong as they possibly can.
How many hours would they actually spend in the gym? How many days a week would they go?
You are looking for a simple answer to something that is more complex.
The majority of individual want a very simple answers like Yes or No or they want the answer to be no more than one sentence.
It remind me of individual who ask me how to gain weight and want it in one sentence. My reply is, "Eat more", which does not really provide you with any real information.
A great example of this is...
I guess what I’m looking for is a body building program! I’ve been told by my coaches that I need to add 5kg of muscle over the next 6 months. Usually I have access to a gym but for the next 6 months I wont making the timing not great. I do have the following equipment at home… 2 x 24kg...
Based in the information that he provide, his "Coach" told him that he need to gain 5 kg but didn't provide him with any coaching information on to do it.
The simples answer is...
Pavel has often quoted Zatsiorsky for the best strength training maxim: "do as much as possible as fresh as possible as often as possible".
The Amount of Work Performed in Training
The amount of work performed in training is dependent on the type of training being performed.
Let's take Maximum Strength Training as an example. In a 60 minute Maximum Strength Training, perhaps 10 minutes of training is performed.
That due to fact that individual in a Maximum Strength Training need to take 3 minutes or longer between Sets of 1-2 Repetition, no more than 5 Repetition in a Set that are performed in less than 30 seconds.
With that in mind, Maximum Strength, Power and Speed Training Set are optimize when the time is limted to around 10 seconds per set.
Then reason for this has to do the Fast Twitch Muscle Fiber's use of the Phosphagen Energy System. Information on this has previously be posted on it.
Pavel Tsatsouline on GTG, optimal rep count and rest duration for strength
Pavel 's stated that for Maximum Stregth Training, Rest Periods of 5-15 minutes beween Set need to be taken.
Let's say an individual performed 12 Set (60 minutes divided by 5 Minute Rest Between Set) in a hour.
If those Strength Sets took 30 Seconds (whidh they rarely do) that would mean, 12 Sets X 30 Per Set = 360 Seconds: 6 minutes of the hour in which work was performed.
This approach of Long Rest Periods is extremely effective. However, it limits the number or Sets and Exercise than are performed.
The Workout Intensity
This another factor that limits the amount of time spent in a training session.
Great PointAre you counting recovery methods as "gym time"?
Ironically, this is what most individual do. The count the time spent in the gym as training time rather than counting the amount of total amount of time spend in performing a Training Set.
As Gironda, one of the greatest Bodybuilding Coaches, stated...
"You can hard or long but not both."
There is an Inverse Relationship between Intensity and time...
When Intensity goes up, Time goes down, Volume drops.
When Time goes up, Intensity goes down; with lifters perform more Volume.
While Volume and Intensity need ensure progress, some individual respond better to Higher Intensity with Low to Moderate Volume.
Others respond better to more Volume and Lower Intensity.
There are addional factors that come into play , as well. Let stop here.