As bodybuilders solidify their adherence to the rules of bodybuilding, something begins to happen. They start to be successful. They grow as they have never grown. Their strength reaches a new level and their bodies reach new sizes. Consistency delivers results. And as the results start to add up, the body is suddenly able to handle new workloads, and must, in order to keep growing.

There are two ways a body can be challenged to stimulate new growth: train heavier and train longer. Training is always the most important goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous and the joints and tendons of the body become more and more susceptible to injury. The alternative to heavier weights is to train longer, up to two hours per body part.

By definition, this is about training. If you have any element of your bodybuilding regimen out of control, you will fail. Nutrition, rest and supplementation must be covered 100% or you are wasting your time. But if you can keep all factors fully in check, and crank them up when needed, you may be ready for a 120-minute body parts workout.

For this example, we will examine a chest workout. Let’s assume you typically complete 4 sets for upper chest (incline bench press), 4 sets for lower/mid chest (flat dumbbell press), and 4 sets for chest/deltoid loops (cable crossovers) . He completes his workout in approximately 45 to 60 minutes. You’ll keep this workout, but add new moves to complement the target areas. Your new workout would look like this:

-3 sets of flat bench press (warm up and general chest)

-4 sets of incline bench press (upper chest)

-4 sets of incline dumbbell flyes (upper chest)

-4 sets of dumbbell flat press (medium chest)

-4 sets of flat dumbbell flies (middle and outer chest)

-3 sets of decline bench press (lower and middle chest)

At this point, he would take his ‘recharge’ break. If you’re done, go home. But if you feel like completing the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10-15 reps per set)

-3 sets of weighted chest bottoms

-4 sets of dumbbell pullovers

-4 sets of crossover cables

-5 to 10 minutes of stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine to allow your central nervous system (CNS) to recover. Each week you should be able to add one more day like this to your training regimen until you are doing 4-5 days of 120-minute workouts.

Prepare your post-workout nutrition in advance (whey dextrose shake) and consume it 15 minutes after training with cold water. Hit the showers. Drive home and enjoy a very high protein and carbohydrate meal. Spaghetti and meatballs will outperform a chicken salad any day after this workout. The 120 minute body part workout is only recommended for advanced athletes who have all the nutrition, sleep and supplementation basics covered. See if it’s right for you!