this is my new exercise routine starting next week
1 jog around for a few minutes
2 do jumping jacks
3 extensive dynamic stretching inbetween all the hopping
4 warm up the body with crunches and pushups, (looking for more free body exercises that have an easy form/are hard to screw up)
5 weight exercises: deadlifts, squats, bench press, others that change depending on what region on my body I want to focus on
6 a little more cardio
7 plank for as long as my body allows it
8 extensive static stretching
9 balance exercise, blind on one leg, for as long as I can manage
10 cooldown
11 short meditation
Oh.
Then it's simple : that's just not enough. By far.
You can't get anything if you just do two sets (especially if that's the only exercize you do on this muscular group). You need to have a higher number of sets, and you should tailor them to what you want to train (as described in the previous post).
As a rule of thumb, you can consider that sessions under 20 mn are useless, and they start to get useful when they goes beyond 30 to 45 mn (1h to 1h30 is ideal). The body needs a time of warm-up before it actually enters "active mode", and strength training being too short means that you can't correctly tire your muscle for them to grow (either it's at an adequate intensity and they don't have time to get tired, or it's excessively intense and you just harm them).
It's better to train for 1h twice a week than 3h spread around in chunks of 15 mn.
I would love to see some sources on that. most of my scientific research shows a consensus that (weight) exercise is most effective if it is done for at least 45 minutes, and up to 90 or more, but I've never seen any paper that claims that exercise sessions less than 20 minutes are useless. especially wrt cardiovascular exercise, tho I think that isn't what you're talking about, just reminding you that exercise is not limited to picking up heavy metal and putting it back down. I also feel like warm-ups are heavily underappreciate, and for me at least 50% of my workout is warmup/cooldown. maybe you can critique my exercise plan, too, if you have the time? curious to see what you think.